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

1. Artichokes
2. Asparagus
3. Beets
4. Broccoli
5. Brussels sprouts
6. Carrots
7. Cauliflower
8. Celeriac
9. Celery
10. Cucumbers
11. Squash
12. Cucumbers
13. Eggplant
14. Kohlrabi
15. Mushrooms
16. Okra
17. Turnips
18. Parsnips (raw/boiled)
19. Peppers (green/red)
20. Pumpkin
21. Radishes
22. Rappini
23. Rhubarb
24. Rutabagas
25. Spaghetti Squash
26. Shallots
27. Tomatoes
28. Zucchini

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 Supplements
• Seafood
• Other Animal Sources
• Vegetarian

Protein Supplements

1. Protein Potato Chips
2. Whey Protein
3. Casein Protein
4. Eggwhite Protein
5. Soy Protein - vegetarian
6. Hemp Protein - vegetarian
7. Blended Protein combination of protein sources
8. More High Protien Snacks - Avoid Candy Bars

Seafood

1. Abalone
2. Anchovy
3. Bass
4. Catfish
5. Caviar
6. Cod
7. Crab
8. Crayfish
9. Flounder
10. Frog Legs
11. Grouper
12. Haddock
13. Halibut
14. Herring
15. Lobster
16. Mackerel
17. Mahi Mahi
18. Mussels
19. Orange Roughy
20. Oysters
21. Perch
22. Pollack
23. Roe
24. Salmon
25. Sardines
26. Scallops
27. Shad
28. Shrimp
29. Snapper
30. Swordfish
31. Terrapin (turtle)
32. Tilapia
33. Tilefish
34. Trout
35. Tuna
36. Whitefish
37. Whiting

Animal Sources

1. Jerky
2. Orangic Grass Fed Beef
3. Leanest cuts of Beef (red round steaks & roasts, top loin, top sirloin, chuck shoulder and arm roasts)
4. Leanest cuts of pork (pork loin, tenderloin, center loin & ham)
5. Lean Skinless Poultry, Chicken or Turkey
6. Cornish hen
7. Quail
8. Duck, Goose
9. Emu
10. Leg of lamb
11. Bison
12. Rabbitt
13. Deer / Moose / Elk / Caribou
14. Veal

Vegetarian

1. Soy Protein - vegetarian
2. Hemp Protein - vegetarian
3. Seitan
4. Hummus
5. Veggie Burgers
6. Tofu & Soy products
7. Tempeh
8. Quinoa
9. Garbanzo beans
10. Almonds
11. Beechnuts
12. Brazil Nuts
13. Butternuts
14. Cashews
15. Hazelnuts
16. Macadamias
17. Peanuts
18. Pecans
19. Pine Nuts
20. Pistachio Nuts
21. Walnuts
22. Legumes
23. Flaxseeds
24. Hemp, Pumpkin & Sunflower seeds
25. Chia Seeds
26. Natural Peanut, Cashew or Almond Butter

16 Foods That Help You Lose Weight Really Fast

1. Cheese

Foods high in calcium like yogurt, cheese, milk & kale can boost your weight loss by 70% and also verified in this study,

• People who got more calcium Lost 5 times more belly fat and twice as much weight overall than those who didn't get enough calcium.
• The reason calcium is magical for weight loss is it suppresses calcitriol which is a hormone responsible for making you fatter. Less calcitriol = more weight loss.
• Calcium reduces your appetite so you'll eat less & lose weight faster like the women in this study who lost 6 times more weight with more calcium in their diet.

The brain can detect the lack of calcium and that makes you want to eat more working against your weight loss goals but sufficient calcium intake seems to stifle the desire to eat more Angelo Tremblay, senior researcher of Laval University

2. Oatmeal

• Oatmeal is high in resistant starch (See green bananas below for how this helps you lose weight)
• Oatmeal keeps you full or satisfied longer than any other breakfast cereal.
• Oatmeal is high in fiber that research has shown to reduce belly fat
• Oatmeal (like Apples & Cinnamon) keeps your blood sugar in check. This means you'll have less cravings for foods that'll make you gain weight

3. Apples

Apples contain a very special fiber called Pectin.

• Pectin is a strong appetite suppressant that keeps you satisfied for long periods of time (about 1-to-2 hours longer than regular fiber)
• In this Brazilian study women lost 33% more weight when eating apples before their meals → 4 Simple Rules to Lose Weight Non-Stop
• Pectin regulates your blood sugar which is prevents you from overeating.
• Pectin is also found in apricots, bananas, cabbage, carrots, legumes, onions, peaches, oranges & grapefruit.

4. Guava

Guavas are high in Vitamin C.

• It's proven if you get enough vitamin C in your diet… You'll burn 30% more fat when exercising.
• Vitamin C helps keep cortisol in check which prevents you from gaining too much belly fat.
• 33 Foods high in Vitamin C

5. Broccoli

Broccoli contains Sulforaphane and just like adrenaline… Sulforaphane also stimulates enzymes to burn more fat.

Brussels Sprouts, Cabbage, Kale, Kohlrabi, Collards & Radishes are all high in Sulforaphane.

6. Green Bananas or Plantains

Bananas or Plantains are high in Resistant starch.

• Resistant starch helps you store less fat and burn 30% more fat after you eat a meal.
• Resistant Starch improves insulin sensitivity. This means there's less insulin floating around in your body which allows more fat burning (not fat storing) to occur.
• Resistant starch helps you feel full and eat much less over long periods of time for faster weight loss.
• Navy beans, potatoes, lentils, oatmeal, parboiled rice, green peas & cashews are also high in resistant starch

7. Grass Fed Beef

Grass Fed Beef contains lots of CLA which is a healthy fat that burns fat

• CLA helped people in this study lose 9% of their body fat without making any changes to their diet or exercise program.
• This study showed how CLA helped people lose an inch off their waistline.
• 17 Foods High in CLA

8. Brazil Nuts

Brazil Nuts are rich in selenium. You need selenium to produce more thyroid hormones to keep your fat burning metabolism high

9. Cinnamon

Cinnamon makes weight loss easier by lowering your blood sugar levels to get rid of your sugar cravings but,

10. Boiled Potatoes

Boiled potatoes have the highest satiety rating among all foods.

• Satiety is the measure of how long you stay full or satisfied after eating something and,
• You're likely to eat a lot less after having a boiled potato. Eating less or eating the right amount of calories is key for you losing weight.
• Oranges, Fish & Popcorn also have high satiety ratings.

11. Fish

All fish like Cod, Salmon, Tuna & Sardines help you lose weight by regulating a fat-burning hormone called Leptin. Leptin means "thin" in Greek

12. Avocados

Avocados can kill hunger for up to 5 hours or decrease your desire to eat by 40% according to this report. When you're not hungry… You're not eating as much (calories) meaning you'll lose weight faster.

13. Pine Nuts

Pine Nuts contain pinoliec acid which forces your body to release 2 powerful appetite suppressing hormones (CCK & GLP-1) → Pine nuts contain the highest amount of protein of any nut.

14. Chili Peppers

The magic weight loss ingredient in Chili Peppers is capsaicin.

• Capsaicin causes you to release a hunger-killing hormone called serotonin
• Adding Capsaicin to your daily meals can increase your metabolism by 50-to-100 calories which adds up to you losing an extra 5-to-10 pounds each year.
• Capsaicin is also found in Habanero chili, Thai, Cayenne, Jalapeno & Jamaica peppers & Anaheim.

15. Pork Chops?

A study funded by the National Pork Board would have you believe if you just eat more pork chops you'll lose weight faster but truthfully,

• Pork Chops are high in protein and when your diet is at least 30% protein… You're always going to lose weight faster (see why) so,
• It's not about eating more pork chops… It's about getting more protein in your diet with pork chops and/or these high protein foods
• Pork chops are also high in selenium (see #8 above about brazil nuts)

16. Drink This

• Skim milk & yogurt smoothies (see #1)
• Geen Tea (see why)
• V8 or vegetable juice (see rule#1 here)

1. Oatmeal (How oatmeal reduces belly fat)
2. Plain Popcorn (lightly salted)
3. Apples (How apples help you lose 33% more weight)
4. Plantains (How Plantains burn 30% more fat)
5. Guavas (How Guavas prevent you from gaining belly fat)
6. ALL Fruits & Vegetables
7. Amaranth
8. Avocado
9. Brown Rice
10. Buckwheat
11. Buckwheat Pastas
12. Cassava
13. Corn
14. Cottage Cheese
15. Dark Chocolate
16. Granary Bread
17. Greek Yogurt
18. Grits
19. High fiber breakfast cereals like Fiber One
20. Muesli
21. Oatcakes
22. Pitta Bread
23. Porridge
24. Potatoes
25. Quinoa
26. Shredded Wheat
27. Sprouted Bread (Ezekiel bread)
28. Steel-Cut Oats
29. Wheat Bagel
30. Wheat Breads
31. Wheat Germ
32. Whole Barley
33. Whole Wheat Pretzels
34. Wholegrain Cereals
35. Wild Rice

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,

1. Calcium suppresses calcitriol. Calcitriol is a hormone that basically makes you fatter. With calcitriol out of the way… Your body breakdowns fat faster.
2. 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

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.

• The Top 5 Weight Loss Smoothie Recipes

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.

What foods should I not eat when I'm trying to lose weight?

Honestly, You can eat anything you want & lose weight as long as you eat the right amount of calories (see why) but,

These foods may cause you to gain weight because they increase your hunger & cravings to a point where you'll end up eating too many calories and they may cause you to gain excess water weight so,

Foods You Must AVOID When Trying to Lose Weight Are,

• Stop drinking regular & diet sodas. You'd lose 35 pounds in one year replacing soda with water → How to stop drinking soda
• AVOID the grocery store snack aisle. Stop eating potato chips, artificially flavored popcorn, cookies and etc. The ingredients in these foods may make you want to eat more calories than you need to lose weight

• Cut down on your salt & sugar intake. Too much causes you to gain water weight or false fat.
• Avoid 'sugar free' products because although they're low calorie… They contain artificial sweeteners to increase your hunger & cravings.
• Read food labels and avoid anything that has sugar as it's main source of carbs.
• Avoid "Multigrain" since it's a fancy word for processed carbs and choose "Whole Grain" products only.

36 Foods NOT to Eat When Trying to Lose Weight

1. All Desserts
2. Artificial sweeteners (like Nutrasweet, Equal, Sweet N Low)
3. Breads, pastas & baked goods made with white flour
4. Buttered or Flavored Popcorn
5. Cakes
6. Candy
7. Canned fruits w/added sugar
8. Coffee w/added cream & sugar (How to lose weight with coffee)
9. Cookies
10. Doughnuts
11. Fast Foods
12. Flavored yogurt
13. Flavored Water
14. Frosting
15. Gums
16. Ice cream
17. Liquorice
18. Milk Chocolate (Dark Chocolate helps you lose weight)
19. Mint Sweets
20. Multi-grain bread
21. Pizza
22. Pies
23. Plain Jam
24. Potato chips & French fries
25. Puddings
26. Salted or Smoked nuts
27. Soda pop such as Coke, Pepsi, Mountain Dew, etc.
28. Sugary cereals
29. Sugary Drinks (artificially flavored fruit juices, sweet teas & bottled green teas)
30. Sugary Energy Bars
31. Sugary Granola
32. Sweet Pickles
33. Syrup
34. Toffee
35. White Bread / Bagels
36. White rice