What should i eat to lose weight?

here is the list of foods, separated into 3 categories:

- good sources of protein

- good sources of carbs

- good sources of fat

Good Sources Of Protein

Chicken (without skin)

Turkey (without skin)

Lean cuts of beef

Lean cuts of pork

Lean cuts of lamb

Lean cuts of veal

Eggs

Egg whites

Tuna fish

Salmon

Shrimp

Lobster

Flounder

Sardines

Snapper

Swordfish

Trout

Crab

Clams

Scallops

Milk (2% or skim)

Cottage cheese (low fat/non fat)

Yogurt (low fat/non fat)

Tofu

Black beans

Garbanzo beans (aka chick peas)

Kidney beans

Lentils

Lima beans

Navy beans

Pinto beans

Miso

Soybeans

Peanuts

Almonds

Cashews

Hazelnuts

Pecans

Pistachio nuts

Natural peanut butter

Pumpkin seeds

Sunflower seeds

Protein powder, protein shakes and protein bars

Good Sources Of Carbs

Brown Rice

100% whole wheat bread

100% whole wheat bagels

100% whole wheat pita bread

Whole wheat/whole grain pasta

Sweet potatoes

Yams

Oatmeal

Buckwheat

Bulgur

Bran cereals

Garbanzo beans (aka chick peas)

Kidney beans

Black beans

Lentils

Navy beans

Pinto beans

Lima Beans

(Fruits And Vegetables)

Apple

Orange

Plum

Banana

Grapes

Strawberries

Peaches

Pears

Cantaloupe

Pineapple

Broccoli

Brussels sprouts

Cabbage

Asparagus

Spinach

Lettuce

Romaine lettuce

Avocado

Cucumber

Eggplant

Tomato

Cauliflower

Celery

Turnip

Bok choy

Mushrooms

Peppers

Green peas

Good Sources Of Fat

Salmon

Mackerel

Herring

Anchovies

Sardines

Scallops

Halibut

Fish oil supplements

Peanuts

Almonds

Walnuts

Cashews

Natural peanut butter

Olive oil (extra-virgin)

Flax seeds

Flax seed oil

Pumpkin seeds

Sunflower seeds

1

Cut out sweets, seconds and junk including processed foods and things made from white flour. Use the whole grain version instead like whole wheat or multi-grain bread, whole wheat pasta (which I actually prefer), and brown rice. Drink only water. However, allow yourself one small cheat a week. This keeps you from feeling deprived and gives you something to look forward to the rest of the week.

Some people have no snacks. I find I get headaches if I don’t eat more frequently, especially when first starting to eat healthy and exercise. I’ll allow myself a healthy snack of a small piece of fruit or veggies. Just be sure no dressing or peanut butter with it. Studies have shown that it is better to have 3 medium size meals and 2 small snacks rather than just 3 large meals. This helps keep blood sugar more steady. Plus you won’t feel so hungry at meal times.

Try dividing you plate into quarters. First fill half with fruits and veggies, The other quarters are for the lean protein and whole grain carb. This will help limit your calories and ensure you get plenty of fruits and veggies.

When shopping consider an 80/20 principle. 80 percent of the food should have no label like from the produce section or be whole foods like fresh lean meats, eggs, rice, dry beans, and oatmeal. Bagged veggies (frozen or fresh) without sauce count here as well, but not canned The other 20 should be healthy things with labels like whole grain pasta, cereal, and bread; natural cheese; low sodium spaghetti sauces; and dairy. Avoid heavily processed foods. You'll do most of your shopping from the outer aisles. Then get a good cookbook for making healthy meals from scratch.

Following this, you should start to see results in a week from the healthier diet (but you probably will be hungry this week as you get used to lower portions and lower calories) and bigger results in 2-3 weeks when the exercise starts showing. Plus, this is a healthy eating plan you can follow the rest of your life without any negative problems because other than sweets and unhealthy stuff which you shouldn't be eating anyway, you aren't limiting what types of foods you eat.

The only way to lose weight is to consume fewer calories than you burn off. So, either start consuming fewer calories, or start exercising more, or both. In terms of weight loss, calorie content is all that maters. In terms of a healthy diet, you should eat mostly whole grains, fruits, vegetables, and protein sources (e.g.,lentils, beans, lean meat, eggs, skim milk, etc.)

i lost 55 pounds in the past few months..i mean it was cause of a break up but as for what i ate...well i didnt over eat thats for sure. i never ate until i was full, i ate light foods. lots of fruits and raw vegetables. water is where its at bro. i was 265! now i weight like 210-215!! i never really worked out either! just drink lots and lots of water. 4 bottles a day, it will help suppress your appetite and cutting out sodas does wonders for the body. i hope this helps!

Everyone knows that this is not an easy task. If it were, we would all be at our ideal weight. It can, however, be easier if you avoid common weight loss mistakes.

Read my article, Avoid Common Weight Loss Mistakes. (Linked Below)

lean meat, vegetables, fresh fruits, water, whole grain bread,

Stay away from sugar, fried foods, soda, ice tea, food containing too much fat,

try the reverse diet i lost 2 dress sizes try it is good go on google and type reverse diet it should tell you what to eat

If you continue to workout, you will not lose weight.

cardio

veggies

good luck