What's Your Excuse?
- Raw Veggies
Any RAW Veggies will work but,
- Avoid leafy veggies like spinach, cabbage & lettuce becasue you have to eat a LOT of them before they start filling up or taking up a lot of space in your stomach and,
- Avoid the higher calorie starchy vegetables like potatoes, peas & corn becasue the goal is to fill up on the lowest amount of calories.
Can I Use Raw Fruits?
- Yes, Scientifically, Raw Fruits should also help you automatically lose weight the same way Raw Veggies do by filling up your stomach on less calories but,
- Raw Veggies was what I (Adrian Bryant) and some of my clients used to get results
- I NEVER want to tell you to do something I haven't tested myself and
- Raw Fruits may possibly increase your cravings (not your hunger) due to its higher sugar content but overall,
- Raw Fruits should give you the exact same results as long as you avoid the higher calorie Avocados, Coconuts, dried, canned or processed fruits.
the Best Raw Veggies
- Artichokes
- Asparagus
- Beets
- Broccoli
- Brussels sprouts
- Carrots
- Cauliflower
- Celeriac
- Celery
- Cucumbers
- Squash
- Cucumbers
- Eggplant
- Kohlrabi
- Mushrooms
- Okra
- Turnips
- Parsnips (raw/boiled)
- Peppers (green/red)
- Pumpkin
- Radishes
- Rappini
- Rhubarb
- Rutabagas
- Spaghetti Squash
- Shallots
- Tomatoes
- Zucchini
- Pure Proteins
Pure Proteins are
- Lean proteins or high protein foods with almost no fat & no extra carbs in them so that means you can't use fried foods, fatty meats or some protein supplements.
- Your best options are going to be foods like tuna, salmon, shrimp, basically any type of seafood or skinless chicken.
- Vegetarian Protein Sources (nuts, seeds, seitan etc.) are okay but because of their higher calorie/carb/fat content… Your results may be limited vs. using your lower fat/carb PURE protein sources.
Pure Proteins
- Protein Potato Chips
- Whey Protein
- Casein Protein
- Eggwhite Protein
- Soy Protein - vegetarian
- Hemp Protein - vegetarian
- Blended Protein combination of protein sources
- More High Protien Snacks - Avoid Candy Bars
Protein Supplements
Seafood
- Abalone
- Anchovy
- Bass
- Catfish
- Caviar
- Cod
- Crab
- Crayfish
- Flounder
- Frog Legs
- Grouper
- Haddock
- Halibut
- Herring
- Lobster
- Mackerel
- Mahi Mahi
- Mussels
- Orange Roughy
- Oysters
- Perch
- Pollack
- Roe
- Salmon
- Sardines
- Scallops
- Shad
- Shrimp
- Snapper
- Swordfish
- Terrapin (turtle)
- Tilapia
- Tilefish
- Trout
- Tuna
- Whitefish
- Whiting
Animal Sources
- Jerky
- Orangic Grass Fed Beef
- Leanest cuts of Beef (red round steaks & roasts, top loin, top sirloin, chuck shoulder and arm roasts)
- Leanest cuts of pork (pork loin, tenderloin, center loin & ham)
- Lean Skinless Poultry, Chicken or Turkey
- Cornish hen
- Quail
- Duck, Goose
- Emu
- Leg of lamb
- Bison
- Rabbitt
- Deer / Moose / Elk / Caribou
- Veal
Vegetarian
- Soy Protein - vegetarian
- Hemp Protein - vegetarian
- Seitan
- Hummus
- Veggie Burgers
- Tofu & Soy products
- Tempeh
- Quinoa
- Garbanzo beans
- Almonds
- Beechnuts
- Brazil Nuts
- Butternuts
- Cashews
- Hazelnuts
- Macadamias
- Peanuts
- Pecans
- Pine Nuts
- Pistachio Nuts
- Walnuts
- Legumes
- Flaxseeds
- Hemp, Pumpkin & Sunflower seeds
- Chia Seeds
- Natural Peanut, Cashew or Almond Butter
- More Fat Loss Foods
- Oatmeal (How oatmeal reduces belly fat)
- Plain Popcorn (lightly salted)
- Apples (How apples help you lose 33% more weight)
- Plantains (How Plantains burn 30% more fat)
- Guavas (How Guavas prevent you from gaining belly fat)
- ALL Fruits & Vegetables
- Amaranth
- Avocado
- Brown Rice
- Buckwheat
- Buckwheat Pastas
- Cassava
- Corn
- Cottage Cheese
- Dark Chocolate
- Granary Bread
- Greek Yogurt
- Grits
- High fiber breakfast cereals like Fiber One
- Muesli
- Oatcakes
- Pitta Bread
- Porridge
- Potatoes
- Quinoa
- Shredded Wheat
- Sprouted Bread (Ezekiel bread)
- Steel-Cut Oats
- Wheat Bagel
- Wheat Breads
- Wheat Germ
- Whole Barley
- Whole Wheat Pretzels
- Wholegrain Cereals
- Wild Rice
- Fat Loss Drinks
8 Weight Loss Drinks
1. Cranberry Juice Recipe → Lose 5 Lbs. in 7 Days
- 60 ounces distilled water.
- 1 Tablespoon sugar free cranberry juice.
- 1 Dandelion root teabag.
- 2 Tablespoons of lemon juice
Drink this Cranberry Juice recipe ONCE everyday for 7 days to lose at least 5 pounds
This works because Cranberry Juice, Dandelion Tea & Lemon are Natural Diuretics that'll flush out false fat or excess water weight.
Studies reveal the anthocyanin in cranberry juice lowers cholesterol and enhances weight loss. Cranberry juice can also cleanse the body of alcohol, marijuana & nicotine in less than 4 days.
2. Ice Cold Water
Burn an extra 100 calories per day drinking ice cold water because,
Your body has to burn fat to heat the ice cold water back up to your body temperature. You'll Lose an extra 10 lbs. a year drinking ice cold water.
- Water before meals makes you eat less & lose more weight (see weight loss rule #1)
- Water curbs your appetite because being thirsty tricks you into thinking you're hungry.
- Water allows your liver to burn more fat. (see why)
- Water makes your stomach flatter by flushing out excess water weight.
I had a client who lost 20 pounds in 1 week after adding water to his diet because he was so bloated. Stew Smith, Strength and Conditioning Specialist (CSCS)
3. Milk
Milk is high in calcium and study after study says 2 things,
- Calcium suppresses calcitriol. Calcitriol is a hormone that basically makes you fatter. With calcitriol out of the way… Your body breakdowns fat faster.
- Calcium suppresses your appetite, prevents you from gaining weight and allows you to lose more weight as you eat less → Foods high in calcium
4. Lemonade
Lemonade flushes out toxins, it's rich in vitamin C, cleanses the liver & it carries polyphenols preventing diet-induced weight gain
Lemonade Weight Loss Recipe- Squeeze 3 tablespoons lemon juice from fresh lemon fruits.
- Add 250 ml of clean water.
- Add ½ inch of cinnamon to stabilize blood sugar & reduce appetite.
- Add a pinch of cayenne pepper to boost your fat-burning metabolism
- Add raw honey for taste.
5. Yogurt Smoothies → Lose 81% More Belly Fat
Not only will the thickness of the smoothie kill your appetite but because yogurt is loaded with calcium,
This Study shows you'll lose 61% more fat and 81% more belly fat adding yogurt to your diet.
Not only did yogurt help the study participants lose more weight -- the average weight loss was 14 lbs. -- they were about twice as effective at maintaining lean muscle massMichael Zemel, PhD, professor of nutrition at the Univ. of Tenn.
6. Green Tea
- You'll burn 35-to-43% more fat daily drinking 3-to-5 cups of green tea or using a green tea supplement
- Green tea contains caffeine which increases your fat burning metabolism
- Green tea is a diuretic which flushes out excess water weight.
- She lost 106 Lbs. drinking green tea
7. Protein Shakes
- Because protein helps you release lots of appetite suppressing hormones like cholecystokinin or CCK,
- People in this study ate a lot less when drinking protein 90 minutes before going to a buffet → 7 Myths Surrounding Protein Shakes
Whey protein is the most effective dietary strategy to aid weight loss because it is the most thermogenic food source you can eat. This means it burns the most calories after you eat it.Paul Arciero, director of the Human Nutrition and Metabolism Lab at Skidmore College
8. Coffee
The caffeine in coffee suppresses your appetite, increases your metabolism & gives you more energy but… Drink no more than 1-to-2 cups per day → Using coffee to lose weight
9. Vegetable Juice or V8
Drinking a glass of vegetable juice or water before your meals causes you to eat at least 135 less calories according to a study done at Penn. State University. Less calories = More fat loss.
