THE TEN COMMANDMENTS OF FAT LOSS

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#1 NO FLOUR: Avoid anything made with white flour such as bread , breadcrumbs, crackers, baked goods, and white pasta.

#2 NO SUGAR: Stay away from sugary treats like candy, cookies,cakes and other junk foods. Watch out for added sugars in salad dressing, tomato sauces, breakfast cereals, and "protein" bars.

#3 LIMIT SALT: Do your best to steer clear of salty snacks. Watch out for hidden salts in soups, canned vegetables, cheese, soy sauce, and packaged rice mixes.

#4 AVOID PROCESSED FOODS: Eat as close to nature as possible! Stay away from foods that come in a box, or stuffed in plastic- they're loaded with chemicals and additives and addictive sigars and salts.

#5 DRINK WATER: Without water, there is no life, without water, this plan will not work. Drink 8- 10 oz. glasses per day at least. More if you can.

#6 FRUITS ANSD VEGETABLES: Enjoy fruits before 12 noon and green leafy vegetables after 12 noon. 2-3 servings of fruit- 5-9 servings of vegetables. If you feel hungry- load up on vegetables!

#7 POULTRY, FISH, LEAN RED MEATS, AND EGGS: Eat skinless chicken, turkey, fish, and 1-2 times per week lean cuts of red meat. Stay away from sausage, bacon, and processed luncheon meats, fatty marbled beef and duck. Egg whites are a great source of protein at only 16 calories per egg white- eat-up!

#8 HEALTHY FATS: A tablespoon of olive oil, canola oil, or coconut oil is a great way to take in some  healthy, hunger surpressing,  good for your heart essential fats ( just remember fat is 9 calories per gram).
Beware of fats such as butter, margarine, lard, and shortening!

#9 DAIRY PRODUCTS: Stick with skim milk, non-fat milk, Almond milk, or Coconut milk. Non -fat Greek yogurt, cottage cheese and low fat/low sodium cheeses.

#10 GRAINS: Enjoy moderate portions ( 1 slice of bread or 1/2 cup = 1 serving) of brown rice, barley, Quinoa , Ezekiel bread, and other whole grains.

Remembering that we can workout all day..... and if we don't watch our diet ... we wont see the results we want!