I went back through the past 3 months (in just this sub-forum) looking at threads where someone's fat loss diet is critiqued and I listed all the foods that were recommended. They are listed below along with how many times each was recommended.

The point being, if you are devising a fat loss plan or currently have one, and you don't see many of the foods listed below then you should change some things.

If anyone has any other foods that you think are great for fatloss, please post them, and I'll add them to the list as having 1 vote.

This is how this will work. If you feel your particular favorite should be higher on the list then vote for it here in this thread and it will be bumped up. Everyone can bump each food item once.

For example, if you think grapefruit, and oats are too low on the list. then vote to make them 1 higher, and I will do it.

Likewise if you think brown rice is too high on the list because you don't think it is good, then vote for all foods except brown rice. And I will bump all foods but brown rice.

each member only has the ability to bump each item once. this is fat loss by democracy.


20 ____ eggs/egg whites
16 ____ chicken breast
14 ____ peanut butter (natural)
14 ____ vegetables (general)
13 ____ cottage cheese
13 ____ almonds
12 ____ oats (dry)
12 ____ brown rice
12 ____ tuna (in water)
11 ____ fruit (general)
10 ____ turkey
10 ____ brocolli
9 _____ lean beef
9 _____ flax seed oil
9 _____ grapefruit
9 _____ oatmeal
7 _____ yams/sweet potatoes
7 _____ salmon
7 _____ fish (general)
7 _____ fish oil (including caps)
7 _____ spinach
7 _____ green beans
6 _____ protein powder
5 _____ romaine lettuce
5 _____ olive oil
5 _____ whey
4 _____ splenda
4 _____ berries
4 _____ caffeine (coffee and tea)
4 _____ whole wheat bread
4 _____ carrots
4 _____ heavy cream
4 _____ water
3 _____ walnuts
3 _____ onions
3 _____ shrimp
3 _____ legumes/beans
3 _____ yogurt
2 _____ asparagus
2 _____ avocado
2 _____ mushrooms
2 _____ cucumbers
2 _____ pineapple
2 _____ raisins
2 _____ pork chops
2 _____ green tea
2 _____ sugar free ice pops
2 _____ artichoke hearts
2 _____ celery
2 _____ sugar free jello
2 _____ cinnamon (the spice, not a cinnamon roll)
2 _____ oat bran
2 _____ hummus
2 _____ edamame beans
2 _____ pinto beans
2 _____ pumpkin seeds
2 _____ collard greens
2 _____ GG Scandanavian crisp bread
2 _____ all bran w/ extra Fiber
2 _____ skim Milk
2 _____ grape tomatoes
2 _____ dextrose
2 _____ Low Sodium V-8
2 _____ oysters
1 _____ hemp oil
1 _____ apples
1 _____ kashi Go Lean
1 _____ organic food
1 _____ grass-fed meat sources

Nice post GH:tu:

Nice post GH:tu:

thanks dluc, but many of the suggestions came from a lot your posts so thanks go to you too.

Nice post. The only thing I'd add for the benefit of beginners is this: there are individual differences in results to specific foods. In my case, a few of the foods on that list (while being super-healthy in my opinion, and a great support for fat loss), instantly lead me into very excessive overeating. Almonds, peanutbutter and raisins all come to mind - and oats to a lesser degree. Usually I am incredibly well disciplined, but those foods seem to increase my appetite the moment I get a taste of them! Even while bulking, I find I'm best leaving nuts as an occasional cheat.

By the way, I'd personally like to add to the fat-loss food list: decaffeinated green tea, sugar-free ice pops and artichoke hearts.

That's an interesting bit of digging, GH. Nice work (you do have a life, yes? J/K!!! :D )


There's an axiom that the wisdom of the crowd, even unspoken, is often the most correct.

I wouldn't necessarily call it a fat-loss list, but just a great "grocery list". :tu:


Nice post.

Interesting.

I've always been intrigued when heavy cream is included in a list of healthy foods. All of the major health experts' dietary advice says that when you choose dairy products, you should choose the ones that are lower in fat. Heavy cream is a significant source of saturated fat. Generalized fat loss tips would recommend that you keep this intake to a minimum.

Because I usually focus on the health aspect of foods, so sometime I miss out on recommending some foods that might aid in "fat loss", but that are close to nutritionally void. I'm thinking here of some natural appetite suppressants, (foods which are high in fibre and water, which fill up your stomach without adding a lot of calories) . Here's some that I can think of:
raw carrots, celery, cucumber
sugar free Jello
soup and chili
coffee and tea - the caffeine can be helpful for fat loss as well
cinnamon (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68#summary) has been rumored to have some fat loss properties and other significant health benefits

By the way, I'd personally like to add to the fat-loss food list: decaffeinated green tea, sugar-free ice pops and artichoke hearts.

I'll now add these to the list because you just recommended them. That's how this works. if someone else recommends them in this thread It'll bump them higher.

That's an interesting bit of digging, GH. Nice work (you do have a life, yes? J/K!!! :D )
Thanks. :lol: Yes I do, the life of a grad student. Only took about 2 hours.

Interesting.

I've always been intrigued when heavy cream is included in a list of healthy foods. All of the major health experts' dietary advice says that when you choose dairy products, you should choose the ones that are lower in fat. Heavy cream is a significant source of saturated fat. Generalized fat loss tips would recommend that you keep this intake to a minimum.

I'm pretty sure both times the heavy cream was recommended by mastover as apart of a PWO shake/meal. I'll check or maybe we can ask him.

I can think of:
raw carrots, celery, cucumber
sugar free Jello
soup and chili
coffee and tea - the caffeine can be helpful for fat loss as well
cinnamon (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68#summary) has been rumored to have some fat loss properties and other significant health benefits

I'll add these, thanks!

About heavy cream. Mastover uses it, Jeff (GTX) has, I have...

It's not something to use "casually" as yes, it is high in saturated fats. But it can be very useful in the bodybuilders diet. It's rather an "oldie but a goodie".

About heavy cream. Mastover uses it, Jeff (GTX) has, I have...

It's not something to use "casually" as yes, it is high in saturated fats. But it can be very useful in the bodybuilders diet. It's rather an "oldie but a goodie".
so how exactly is it used. Like when and why for instance?

Bumpz for:
--
Salmon
Oats
Broccoli
Spinach
Olive Oil
Flaxseed Oil
Natural Peanut Butter
Brown Rice
Lean Beef
Almonds

Shout Outz for:
--
Yogurt
Oat Bran

Regarding heavy cream, this is Mastover's comment on it from Maya's journal:

Yes, mix your protein powder with water and add a tablespoon of heavy cream.

Milk has sugar (lactose) carbs. Heavy cream has zero carbs and is purely a saturated fat. Saturated fats are extremely anabolic during a gaining phase when carbs are kept low to moderate. This translates to lean muscle with very little, if any, fat gain. Closer to your show, you would eliminate the cream.

I think I remember reading GTX saying that it's delicious with strawberry Nitrean, so my guess would be with a shake at some point in the day? I'm not sure if it would be PWO due to the fat content. Guess we'll have to wait and see from the source himself.

Bumpz for:
--
Salmon
Oats
Broccoli
Spinach
Olive Oil
Flaxseed Oil
Natural Peanut Butter
Brown Rice
Lean Beef
Almonds


bumpz done.


Shout Outz for:
--
Yogurt
Oat Bran

Regarding heavy cream, this is Mastover's comment on it from Maya's journal:
I addz them. thanks for looking that up m@z

I addz them. thanks for looking that up m@z

No problem. :p

With my lactose intolerance I usually just avoid anything dairy out of hand. After I saw him post that I bookmarked it, though I still haven't added heavy cream to my diet yet.

Thanks for assembling yet another incredibly useful nutrition repository. :bow:

No problem. :p

With my lactose intolerance I usually just avoid anything dairy out of hand.
I hearz dat.


Thanks for assembling yet another incredibly useful nutrition repository. :bow:
no problemz. wait people are going to think I actually talk like this, I should stop.

Yeah, I've subconsciously stayed away from this subforum, because I felt I really only had beginner knowledge. but then I said screw that, I just have to start somewhere and learn what I can. So while I was reading back through the forum, it seemed like a good idea to put this together. It's definitely helped me. The next step I'm thinking about putting together, is what times of day the above food seem to be most recommended. And then hopefully the whole thing would tail spin into an incredibly useful discussion on advanced nutrition for fat loss. My goal is to help out many of the really smart people here, who selflessly field the same questions over and over about fat loss plans.

The next step I'm thinking about putting together, is what times of day the above food seem to be most recommended. And then hopefully the whole thing would tail spin into an incredibly useful discussion on advanced nutrition for fat loss. My goal is to help out many of the really smart people here, who selflessly field the same questions over and over about fat loss plans.
I'm trying the same thing.

Advanced Fat Loss (http://forums.johnstonefitness.com/showthread.php?p=366204#post366204)

But I didn't get very far. :(

Regarding heavy cream, this is Mastover's comment on it from Maya's journal:I thought Maya was bulking.:confused: That doesn't appear to be a fat loss tip.

so how exactly is it used. Like when and why for instance?

As a fat in protein shakes (like flax, olive etc).

Yup- it's saturated but the track record of bodybuilders touting it goes back to Gironda and others. The diet does need -some-saturated fat. For bodybuilders eating very clean and partitioned meals, this is one way to get it.

Not too mention it makes every shake taste like icecream ;)

Not sure if I'd keep it on this list or not.

I'm trying the same thing.

Advanced Fat Loss (http://forums.johnstonefitness.com/showthread.php?p=366204#post366204)

But I didn't get very far. :(

Guava, this is some great stuff. I don't think it should be buried at the end of Marcus's sticky. put it in its own thread. newcomers will never read the whole sticky, and many people that had subscribed to the sticky probably have since unsubscribed (like me) or left the forum. And since it mainly pertains to fat loss, I would put it here, rather than the beginners forum.

I thought Maya was bulking.:confused: That doesn't appear to be a fat loss tip.
the two times it was recommended it was here in this sub forum for addition to fat loss plans.



Not sure if I'd keep it on this list or not.
Hort, are you recommending all food be bumped, but heavy cream? say the word and I'll do it. But I'm going to leave it there as you've now explained it's use.

About heavy cream. Mastover uses it, Jeff (GTX) has, I have...
Who is Jeff? ;)

I think I remember reading GTX saying that it's delicious with strawberry Nitrean, so my guess would be with a shake at some point in the day? I'm not sure if it would be PWO due to the fat content. Guess we'll have to wait and see from the source himself.
Yes, good in both strawberry and vanilla, good in Ultimate Muscle Protein as a pudding too. :)

I'm trying the same thing.

Advanced Fat Loss (http://forums.johnstonefitness.com/showthread.php?p=366204#post366204)

But I didn't get very far. :(
I don't think I would get far with a post like that either, because I've seen so many people do things successfully using so many different methods.

I thought Maya was bulking.:confused: That doesn't appear to be a fat loss tip.
But I feel cream can be good in a fat loss phase.

As a fat in protein shakes (like flax, olive etc).

Yup- it's saturated but the track record of bodybuilders touting it goes back to Gironda and others. The diet does need -some-saturated fat. For bodybuilders eating very clean and partitioned meals, this is one way to get it.

Not too mention it makes every shake taste like icecream ;)

Not sure if I'd keep it on this list or not.
I would keep it on the list.

Who is Jeff? ;)



Hey Chris, this list was largely put together from your suggestions in this forum. I would say more than half of all diet critiquing threads had extensive recommendations by you. Great job man! JSF member of the year for sure.

Any additions you'd like to add, or particular favorites you'd like to bump.

Oh and out of curiosity, why are almonds most recommended of all the nuts?

Outstanding job GravityHomer!!

I don't think I would get far with a post like that either, because I've seen so many people do things successfully using so many different methods.
I think that's what I figured out.:) There's no one "right" way to do it, so it's difficult (or impossible) to get it all into one thread or post.

I think a collection of summarized diet plans from dozens of different users would be very useful, and I think someone has started up a thread like that.

It does seem that sometimes a collective gathering of different strategies or different foods all thrown together as a fat loss plan can end up being less useful than the separate posts on their own. Like the heavy cream issue. I would never use it myself, but I know a lot of people that would never eat fruit and yogurt like I do in the middle of a fat loss plan.

As a fat in protein shakes (like flax, olive etc).

Yup- it's saturated but the track record of bodybuilders touting it goes back to Gironda and others. The diet does need -some-saturated fat. For bodybuilders eating very clean and partitioned meals, this is one way to get it.

Not too mention it makes every shake taste like icecream ;)

Not sure if I'd keep it on this list or not.

Saturated fat is definitely not evil.

Remember in the old days, it was "fat is evil" and then we "wised up" and said, no, "unsaturated fats are healthy, and all saturated fats are evil."

See, people learned fat is not just fat, but there are actually different types of fats. Of course, we still decided to acknowledge that, hey, yes, unsaturated fats are not only healthy, but there are different types - monounsaturated, polyunsaturated, omega-3, omega-6, etc.

But saturated fats are still evil, right?

Well, it turns out that saturated fats come in different forms as well, and research that doesn't lump all saturated fats together indicates that some saturated fats may reduce cholesterol.

Then of course there is the whole idea of whether cholesterol is what we should be looking at anyway. That idea is being challenged, but it will be a long time coming mainstream. Why? So many people have it ingrained that, "My doctor says high cholesterol is a problem" and "There are many studies" (i.e. Google) so it's been taken as a fact. I don't know if people just are ignorant to the role pharmaceutical companies play in this, or don't link the two together, but with cholesterol-lowering medication taking the cake (to the tune of billions) it will be a long time before we're "allowed" to see any other solution.

The fact is that research suggests cholesterol is NOT a great market of cardiovascular risk and that there are a high percentage of people with "high" cholesterol who DON'T suffer from cardiovascular disease and I believe (and I dont have it here so don't take this as a hard quote) but something like 50% of people who DO get cardiovascular disease have NORMAL cholesterol levels. But again, it sells a lot and now twice as many people are on them because the pharmaceutical lobby decided they needed to increase sales a few years back and figured out at what level they could lower the limit to encouraging doctors to prescribe medication in order to double sales.

I suspect that modified fats like trans fats are probably dangerous. I suspect that fats not normally in meats (for example, the marbled fat that has been genetically bred into cows as opposed to what the fat content of a wild animal is like) is probably not good. Natural sources of saturated fats (the fats in yolks from healthy, free range chickens, the fat in heavy cream from cows that aren't pumped so full of steroids they can barely walk without tripping over their uterus, the fat in natural foods like coconut and avocado) are probably fine in moderation.

Another thing to consider is that saturated fats, in excess, can be manufactured into cholesterol, hence an increase of cholesterol. However, so can carbohydrates. In fact, so can proteins - excess proteins can be oxidized as energy and then the excess energy can be transformed to triglycerides which then can turn to cholesterol.

So, if you are eating an excess of calories that you aren't using (i.e. you are an American on the Standard American Diet watching TV) then the excess fats probably ARE a problem. If, however, you are gaining quality muscle, maintaining weight, or even losing weight, then your fats are most likely being metabolized and not at risk to become cholesterol or other nasty things unless your body needs the cholesterol.

I think right now, just as we were fat-ignorant a few decades ago, most people in the world are now saturated fat-ignorant, and in perhaps the next few years people will learn and accept and grow more to understand that probably most natural items like the saturated fat in an avocado or coconut are NOT bad, that natural foods in moderation including the saturated fats are fine, it's our unaturally skewed diets and lifestyle that create the issues.

Here's an interesting read on the whole cholesterol thing. Note that it found healthy fats DID NOT lower cholesterol, yet they STILL decreased risk of mortality MORE than statin-lowering drugs. Cholesterol is the red herring being dangled in front of everyone to fuel the billion dollar pharmaceutical industry. Look into homeocystein and other markers for the real story on cholesterol, and take a gander at Udo Erasmus' for more on fats ... despite his book being published three decades ago, there is still a lot of information in there people refuse to wake up to today.

A large research review published in the April 11, 2005 issue of Archives of Internal Medicine analyzed the effects of various dietary and drug regimens on overall mortality and mortality from coronary heart disease. Researchers reviewed 97 clinical trials that, in total, included 275,000 men and women. This analysis evaluated the risk of death as a function of diet, the use of lipid lowering drugs, intakes of omega-3 fatty acids (commonly found in fish and fish oil supplements, and intakes of the B vitamin niacin.

Statins (a class of lipid lowering drugs) and omega-3 fatty acids significantly lowered both overall mortality and death due to heart disease during the trial periods. When compared to controls, overall mortality risk was reduced 13% by statin drugs and 23% by omega-3 fatty acids. When the risk of death from heart disease alone was examined, statin drugs and omega-3 fatty acids lowered mortality by 22% and 32%, respectively.

Omega-3 fatty acids did not reduce cholesterol levels significantly. As such, researchers suggested that their benefits may have been due to protection against heart arrhythmias and systemic inflammation.

Arch Intern Med. 2005;165:725-730

good food for thought Jeremy.

I'm going to add my personal favorites
hummus
edamame beans
shrimp

Sorry Chris- purely a typo. :D

You think I'd remember since it's my name too. :o

I proudly cast my vote for:

Eggs/Egg Whites
Vegetables (general)
Chicken Breast
Cottage cheese
Tuna (in water)
Almonds
Oats (dry)
Peanut butter (natural)
Brown Rice
Flax Seed Oil
Fish (general)
Brocolli
Green Beans
Spinach
Romaine Lettuce
Protein Powder
Whey
Carrots
Caffeine (coffee and tea)
Shrimp

I would vote for Heavy Cream, but I've just started using it in my nutrition.

Good thread GH! :tucool:

Good thread GH! :tucool:

Thanks phitty ness, I've bumped your favorites.

Oh no, there may be a heavy cream fad sweeping JSF!

I thought Maya was bulking.:confused: That doesn't appear to be a fat loss tip.

I'm not presuming to speak for Mastover or anything but the heavy cream tip seems to be totally in the "build lean mass" philosophy and speaks to cutting fat on a hypocaloric diet.

Hey Chris, this list was largely put together from your suggestions in this forum. I would say more than half of all diet critiquing threads had extensive recommendations by you. Great job man! JSF member of the year for sure.

Any additions you'd like to add, or particular favorites you'd like to bump.

Oh and out of curiosity, why are almonds most recommended of all the nuts?
Thanks friend. :)

Honestly, I recommend almonds because I like them. :) Many other nuts would be good imho.

I think that's what I figured out.:) There's no one "right" way to do it, so it's difficult (or impossible) to get it all into one thread or post.

I think a collection of summarized diet plans from dozens of different users would be very useful, and I think someone has started up a thread like that.

It does seem that sometimes a collective gathering of different strategies or different foods all thrown together as a fat loss plan can end up being less useful than the separate posts on their own. Like the heavy cream issue. I would never use it myself, but I know a lot of people that would never eat fruit and yogurt like I do in the middle of a fat loss plan.
Agreed. :)

Sorry Chris- purely a typo. :D

You think I'd remember since it's my name too. :o
NP!

I'm not presuming to speak for Mastover or anything but the heavy cream tip seems to be totally in the "build lean mass" philosophy and speaks to cutting fat on a hypocaloric diet.
I would have no problem using heavy cream if fat-loss was the main goal. :)

Thanks friend. :)

Honestly, I recommend almonds because I like them. :) Many other nuts would be good imho.



I picked up some almonds and grapefruit today because you're always recommending them. Almonds are really tasty, much more than peanuts. I'll have the grapefruit tomorrow. Probably been 20 years since I last had a grapefruit.

Wow, great list!:tucool:

Brown rice
turkey
collard greens
beans (I love pinto beans!)
cottage cheese (full fat)
natural peanut butter
pumpkin seeds

I do a lot better at losing fat when I'm eating more fat. It also keeps me feeling more full. :)

beans (I love pinto beans!)

beans, beans, good for the heart...

added your selections, thanks butterflyer.

I'll vote for all those that I eat everyday:

Eggs
Grapefruit
Natural Peanut Butter
GG Scandanavian Crispbread
All Bran w/extra Fiber
Skim Milk
Blueberries
Grape Tomatoes
Rolled Oats
SF FF Yogurt
Spinach
Broccoli
Chicken Breast
Fish Oil
Almonds

I'll vote for all those that I eat everyday:


Rolled Oats


thanks for contributing. Are rolled oats the same as dry oats?

thanks for contributing. Are rolled oats the same as dry oats?

Just less processed than "instant" oats. Rolled are also known as "Old Fashioned". Instant oats are ground smaller, and are steamed a bit to pre cook them more (although I believe rolled are also cooked, but less).

It goes like this in order of more processed to less:

instant->rolled or old fashioned->steel cut or irish->groats

I'll bump what I've been eating during my so succesful cut:

Water ;)
Chicken Breast
Cottage cheese
Peanut butter
Brown Rice
Olive Oil
Brocolli
Green Beans
Whey Protein Powder
Caffeine (coffee and tea)
Dextrose (PWO)

It goes like this in order of more processed to less:

instant->rolled or old fashioned->steel cut or irish->groats

Thanks, I'll just lump them together as "oats."

I'll bump what I've been eating during my so succesful cut:

Water ;)
Chicken Breast
Cottage cheese
Peanut butter
Brown Rice
Olive Oil
Brocolli
Green Beans
Whey Protein Powder
Caffeine (coffee and tea)
Dextrose (PWO)

water :doh: , thanks I added these.

I want to add Low Sodium V-8 to this list. It's low calorie, has lots of vitamins (A & C especially), a ton of potassium, and 2g each of dietary fiber and protein.

I know that's not a ton of protein, but it's more than I expected....

I want to add Low Sodium V-8 to this list. It's low calorie, has lots of vitamins (A & C especially), a ton of potassium, and 2g each of dietary fiber and protein.

I know that's not a ton of protein, but it's more than I expected....

I usually drink water, but it looks pretty good to me. It has less sugar than milk.

http://www.v8juice.com/v8.aspx?ProductID=2464

wow, second strong thread i saw today! JSF sure has some fantastic members and articles. Props. :tucool:

Lots of references to "heavy cream".

Could you name a brand or source?

I go into my supermarket and I don't specifically see anything there referred to as heavy cream.

Perhaps I am not looking in the right place or maybe I can't see the forest for the trees;

Haven't used dairy for awhile.....but I might give it a shot on the next bulk.

All I used before was evaporated milk....but the heavy cream sounds like a better idea.

Heavy cream is back in dairy. It's normally in little paper cartons. Its where you'd find half and half, etc.

Q. What is heavy cream? (http://www.ochef.com/287.htm) If you have to make it, how, or where can you buy it?

A. Heavy cream, also called heavy whipping cream, has a fat content of between 36% and 40%. Light cream has between 18% and 30% butterfat (but generally on the low end of the scale), and light whipping cream has between 30% and 36% fat. If you find a carton in the store labeled whipping cream, it is bound to be light whipping cream. Many, many supermarkets carry heavy cream, but perhaps you should ask the manager at yours if it is available.

Hey, I don't know how I (and everyone else) forgot this one:

Oysters

After giving your arms a miniature workout opening the shells, half a dozen medium oysters will give you just 57 calories, over half a gram of omega-3 fat (and only a trace of omega-6), 0.6 grams of saturated fat, 0.3 grams of monounsaturated fat, 6 grams of complete protein, and five whole days worth of testosterone-supporting zinc.

Here goes. Bump water up.

Bump hemp oil down because WTF?

I updated as requested.

I'll add my favorites to the voting:

oatmeal
tuna
almonds
whey
chicken breast
carrots
apples
broccoli
egg whites
whole wheat bread
Kashi Go Lean cereal

Thanks for the great thread, gravityhomer!:claphigh:

Why isn't this a sticky yet :mad:
Or wait, I think you linked it in the sticky, right? :confused:
Anyways /rant :)

I'll add my favorites to the voting:

oatmeal
tuna
almonds
whey
chicken breast
carrots
apples
broccoli
egg whites
whole wheat bread
Kashi Go Lean cereal

Thanks for the great thread, gravityhomer!:claphigh:

done and done

Why isn't this a sticky yet :mad:
Or wait, I think you linked it in the sticky, right? :confused:
Anyways /rant :)

I don't think I linked it in my fat loss guide, I'll go do that.

I would vote for this being a separate sticky on its own. I like the fact that people in their post explain how x foods work for them and y foods don't, so that someone reading the thread can get a sense of the variety in the impact of various foods and can pay attention to their own reaction to various foods.

I am not high on the legume foods (the various beans and their derivatives, such as hummus) during fat loss. They always make me feel bloated and unsatiated at the same time. I am always hungry if I have a meal primarily of them. And frankly, I know this will anger the vegetarians... but I just don't buy the protein they are supposed to provide. I feel much better after a whey and water shake than a soy milk shake.

I want to add another bump for water and heavy cream.

I like and eat just about everything else but I slow down on fruit when I am being more clean. Unless I feel a binge coming on... I find they are great for stopping a sugar/fat binge, for which I am always at risk.

Is there a way to vote for organic and grass-fed varieties of foods?

Is there a way to vote for organic and grass-fed varieties of foods?

sure, you just did.

Fibrous veggies should be on top of the list if it isn't. :)

This thread needs to be a sticky.

Nice post, lots of things to choose from! Definitely will be a reference for me when I'm feelin' hungry:eat:

Fibrous veggies should be on top of the list if it isn't. :)

since most vegies are fibrous I'll bump the general vegetables for you.

Tom Venuto has Salmon, Rainbow trout, and herring as A+ foods, higher than other protiens like chicken. Not sure what you guys think.

Tom Venuto has Salmon, Rainbow trout, and herring as A+ foods, higher than other protiens like chicken. Not sure what you guys think.

Probably because in addition to protein, those foods are also rich in omega-3 fatty acids.

I also read that saturated fats increase blood sugar/raise insulin/and raise GI. Where mono/poly lower blood sugar/lower GI/lower Insulin.

This is the reason I think the saturated fats in heavy cream are recommended in PWO shake.

I read this on a discussion with the top nutritionists that were arguing some of the reasons where P+C and P+F meals do not make sense. The saturated fats issue was of primary notation in that article.

thanks dluc, but many of the suggestions came from a lot your posts so thanks go to you too.

Organizing information is not to be underestimated. Many consulting companies make huge amounts of $$ taking a ton of data "out there" and converting it into something meaningful.

We have a saying "Data is not information, it must be tortured to confess" you are an excellent data torturer =D

Great post.

-Allen

Hey! Interesting read! :)

I saw Whole Wheat bread on there, currently I'm trying out Ezekiel's "Flouless Sprouted Grain Bread". It makes great toast and I think it's as healthy as Whole Wheat???

I always thought pork was not a meat to eat during weight-loss, was more fattening than other meats..??? That is interesting to see it on the list. :)

Thanks for taking the time to put this together, it's helpful....:tu:

Organizing information is not to be underestimated. Many consulting companies make huge amounts of $$ taking a ton of data "out there" and converting it into something meaningful.

We have a saying "Data is not information, it must be tortured to confess" you are an excellent data torturer =D

Great post.

-Allen

Ha! you just described my thesis. I guess I have become quite good at torturing data into telling me something. Is this quote attributed to anyone? I may just have to use it in my Defense talk.

Hey! Interesting read! :)

I saw Whole Wheat bread on there, currently I'm trying out Ezekiel's "Flouless Sprouted Grain Bread". It makes great toast and I think it's as healthy as Whole Wheat???

I always thought pork was not a meat to eat during weight-loss, was more fattening than other meats..??? That is interesting to see it on the list. :)


I haven't heard of the bread, so I'm not sure what it is. Wheat bread usually means that extra stuff that is usually removed to make white bread is not removed.

this article has some methods for telling if something is whole wheat http://en.wikipedia.org/wiki/Whole-wheat_bread

I think there is nothing wrong with lean pork chops. Now, bacon, sausage, and baby back ribs are another story.

My first post here, but I've been "lurking" around for a while, reading up on a lot of stuff.

Based on what I've read, I feel water should hold the number one position on GH's list. :)

So, one vote for water.

-typo

I think there is nothing wrong with lean pork chops. Now, bacon, sausage, and baby back ribs are another story.


Agreed. Pork loin is pretty low in fat. Pork in general is, due to the pigs are raised nowadays (all cooped up eating grains and such, instead of roaming around and eating whatever they can get a hold of). In fact, loin is low enough in fats that it's really not very good unless you brine it first, to keep it juicy.

Here are some stats from CalorieKing:

4 oz pork loin.

KCal = 133
Fat = 2.6 g
Carb = 0
Pro = 25.5 g

Compare to chicken breast

4 oz chick breast

Kcal = 125
Fat = 1.4 g
Carb = 0
Protein = 26.2


As you can see, pork loin is a very viable alternative to chicken breast for whenever you get tired of chicken. It's not better, but it's negligibly worse, IMO.

Here's a good idea...switch from breakfast cereal to natural rolled unsweetened oats in the morning. Carb levels are about the same but you're cutting out a whole lot of extra sugar you dont need.

Here's a good idea...switch from breakfast cereal to natural rolled unsweetened oats in the morning. Carb levels are about the same but you're cutting out a whole lot of extra sugar you dont need.

Rolled oats are gross. Once you go steel cut, you never go back! The secret is to prepare a big batch and store it, cuz it takes about 35 minutes to fix.

1 cup oats + 4 cups water + 2 tsp cinnamon + 1 tsp ginger + 1 cup blueberries = DELICIOUS. More fiber than rolled oats, too :tu:

I'm new here, thought I'd add a few to start out, these worked for me when I was losing weight.
Turkey bacon
Turkey sausage
Chick peas (I love those little babies):eat: :eat: :eat:
Hot peppers (They are supposed to help in some way, I lile the Pepproncinis, but can't hack the Jalapenos unless they're in a recipe like chili).
Dill pickles
Brussels sprouts

broccoli!!!!!

why is celery so low? when you eat celery, you burn more calories consuming the celery than taking in

This is my first post:

Let me include QUINOA on the list of most awesome foods. Do some research and let me know what y'all find.

Are these also good for bulking?

Chicken Breast
Turkey Breast Ground
Lean Ground Beef
Tuna in the can
Nitrean (Protein shake)
Turkey Bacon
Turkey Italian hot sausage
Lean boneless skinless pork chops


Bananas
Peaches
Avocados
Tomatoes
Baby Spinach
Matache
Onions
Peppers


Instant oatmeal
Pinto beans can
Kidney beans can
Mixed veggies in a can
Chili in a can
Natures Own Whole wheat bread
Natures Own 12 grain bread
Borden Fat free sharp cheese
Light miracle whip
Kraft EVOO salad dressings
HOT SAUCE!!!!!!! On everything lol
Egg Beaters ( South western style)
Organic brown eggs
Fiesta corn can


Just to name some I eat ^

touche on the hot sauce - raises your metabolic rate (as well as makes otherwise bland food palatable!).

what about kale? I'm surprised that I don't find that around here, it's supposedly one of most nutritious vegetables out there.

I'd suggest tofu as well - low fat and cals, and bean-level protein. Good if supplemented with other protein sources.

eggs/egg whites
chicken breast
vegetables - Fibrous non starchy kinds
cottage cheese
almonds
oats
brown rice
tuna (in water)
turkey
brocolli
lean beef
flax seed oil
grapefruit
yams/sweet potatoes
salmon
fish oil (including caps)
protein powder
olive oil
splenda
berries
caffeine (coffee and tea)
Ezekiel Bread or full multi-grain bread
water
walnuts
shrimp
black beans
yogurt - plain fat free
asparagus
avocado
mushrooms
cucumbers
pineapple
lean pork
green tea
edamame beans
fat free Greek yogurt

I modified this list to personal preference with what I believe works best in general. These are foods you should be eating all the time for any type of diet and not just for fat loss.

They are in no particular order but these should be the staple foods for any diet (bulking, cutting, maintenance, etc) you are trying to do.

The biggest help I've had is with Green tea, spicy food, and strangely enough ice cold water. The colder the better as it speeds up the body's metabolism as it warms the water.