Shrinktheplanet Weight Loss

Diet Blog

Archive for the ‘Weight Loss Foods’

Detox Diet Menu 0

Posted on August 17, 2014 by Grace

How to Detox Diet Menu

The main objective when following the detox diet is to avoid processed foods! Processed foods add no nutritional value, basically when processed foods are consumed they break down into mostly sugar, and sugar will turn into fat if the body does not burn it off. Get the background on what the Dr. Oz detox diet is all about.

So what are processed foods? 

The majority of processed foods are stripped of their natural ingredients, removing most of their nutritional value. They are also usually packed with artificial ingredients such as; preservatives and chemicals for enhancements and to extend the life of the products.

Processed foods are considered bad carbohydrates because they have no real health benefits, they are mostly sugar, chemicals and preservatives that contribute to weight gain and other health related diseases.

Also processed foods do not provide the energy your body needs to function and feel good, leaving you feeling tried and unmotivated.

Some Processed Foods to Avoid: 

1. White Breads and White Pastas: 

White breads and white pastas are made with refined white flour: Why should you avoid white breads and pastas? Well, white bread and white pasta are bleached flour.

Bleached flour has most of the fiber removed from it, and contains almost no health benefits. When fiber is not present in bread it makes it a simple carb that your body treats similar to sugar, so when you are consuming white breads you are really consuming sugar.

White bread has no real nutritional value (no polyfats, no protein no vitamins or minerals or antioxidants). White bread just doesn’t have the fiber and nutrients that whole wheat bread has.

Whole wheat bread and whole wheat pastas is a great substitute.  The key is to look for foods that contain good carbohydrates such as; whole wheat flour and whole gains, check the ingredient label for whole wheat flour or whole gains not enriched or white flour.  Enriched wheat really is refined white flour so be sure to check the label before you make a purchase.

2. Packaged Snack Foods:

High-calorie package snack foods, chips, cheese snacks, cookies and cakes are high in trans fats and hydrogenated oils. Most packaged snack foods such as; candy, chips, cookies and packaged food mixes contain ingredients that are high in artificial sugar and fats. Trans fats and high fructose corn syrup are ingredients that you need to be aware of, these artificial, high sugar and fat ingredients, found in most packaged snack foods are the biggest offenders to look for, eliminate these foods from your diet and you will lose weight while eating a healthy diet.

What are trans fats (hydrogenated fats)?

Trans fats are hydrogenated fats and are listed on the ingredient label as hydrogenated fat, read the ingredient list for this ingredient and walk away from products that contain this on supermarket packaged foods. Manufacturers use trans fats because it is cheaper to process and it extends the shelf life of food. Like saturated fats, trans fats raise LDL “bad” cholesterol and increase the risk of heart disease. But unlike saturated fats, trans fats lower HDL “good” cholesterol and may do more damage, says the American Heart Association (AHA). The AHA advises limiting saturated fat consumption to less than 7% of daily calories and trans fat consumption to less than 1%. Some studies also showed that a diet high in trans fatty acids may be linked to a greater risk of Type 2 Diabetes.

A food Substitution for high package snacks:
There are a lot of great natural food substitutes such as; nuts, popcorn, fruits or even whole wheat cookies.  Here is some information on healthy snacks and some great healthy low calorie snacks you can make yourself.

3. Commercially Fried Food:

Trans fats can be found in many restaurant foods – but especially in fried foods like French fries, fried chicken, doughnuts, chicken nuggets and pizza crust. Get the scoop on healthy low calorie dishes along with high calorie dishes to watch out for when eating out.

Key: Minimize the intake of both saturated fat and trans fat by checking the food labels. Effective January 1, 2006, all packaged food products must list trans fats content on the Nutrition Facts panel. The amount of trans fats per serving of food will appear under the Total Fat section of the label.

More Diet Tips and Tools:
More Diet Articles to support your weight loss goals:

Workout tips to burn more calories:Including an exercise program to your diet will help you lose more weight and get into shape.

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Beet Berry Blast Smoothie 0

Posted on April 24, 2014 by Grace

Fat Burning Beet Smoothie

Health Perk: Beets Rev fat burning

Purple plant pigments called betalains activate the liver's glutathione S-transferase enzymes, which help break down and eliminate fat-trapping toxins.


  • 1/2 cup canned beets
  • 1/2 cup beet juice
  • 1 1/2 cups raspberries
  • 1 1/2 cups vanilla yogurt
  • 1/2 tbsp.honey


In blender puree canned beets, beet juice, raspberries and yogurt for 30 seconds or until smooth. Sweeten with a little honey.

Seaweed Snacks, Roasted Wasabi – Healthy Diet Snacks 0

Posted on July 07, 2013 by Grace

Seaweed Snacks Roasted Wasabi Reviews Diet Snack Seaweed Roasted Wasabi Annie Chun's

Are you looking for a healthy snack that is low in calories but really tasty? Well then seaweed roasted wasabi could be a great snack for you. These are delicious and full of flavor. They are very light and only 30 calories for 1 serving (half the package). These are very light and flaky I wouldn't say crispy, exactly. They disintegrate as soon as they hit the moisture in your mouth, much like cotton candy does. They have a nice wasabi flavor, strong, but not so hot that it would prevent you from just downing the whole package at once. If you happen to take a breath when putting one in your mouth, watch out because you will get a wasabi attack in your nostrils. If you've ever had a little too much wasabi on your sushi, you'll know what I mean. They are especially great when your craving a small, salty snack. And are great with a sandwich like grill cheese or turkey. They are the next best thing to chips but without the high fat and calories.   These are so tasty and the only bad thing about them is that when I eat them, I crave sushi. These are very appetizing and I would recommend that you buy a single package first if you've never tried them. If you've had nori snacks before and like the kick that wasabi gives you, you won't be disappointed in these. These are amazing.

Product Recommendations
Hill's Science Diet Jerky Snacks for Dogs, Beef, 7.1-OuncesHill's Science Diet Jerky Snacks for Dogs, Beef, 7.1-OuncesHill's Science Diet Ideal Balance Jerky Treats with Real Beef are delicious, all-natural treats made from only the best ingredients. Naturally preserved, with no corn, artificial colors or flavors. Made with real beef for protein to build and maintain lean muscle.

Proper Nutrition to Lose Weight 0

Posted on June 04, 2013 by Allison Sugzda


To lose weight, it’s important that you continue to eat, but in a healthy way. Not eating and exercising will not help you shed those pounds. Losing weight is all about maintaining a daily workout schedule and eating a well-balanced diet. Changing poor eating habits to beneficial ones will get you half way towards your weight loss goal.

1.     You may not believe it, but drinks have a bigger role in calories than you think.  If you’re drinking the right amount of fluid a day (somewhere between 2 to 3 liters), make sure you limit certain types of beverages.  Drinks such as coffee, soda and alcohol are high in calories and are not beneficial to your health.  It is best to avoid these all together, but if you must, limit yourself to one cup.  With all the beverages out there, water is the best way to go.  Water helps with your complexion, muscles, mood and even helps you limit the amount of calories you eat during a meal.

2.     It isn’t a lie when people say that breakfast is the most important meal of the day.  Just make sure your breakfast isn’t the leftover pizza from the night before.  A nutritious breakfast should include at least two of the following: cereal (not any of the sugary/chocolate kinds- more like Cheerios, Special K, Shredded Wheat, etc.), fruit (strawberries, raspberries, blueberries, apple, etc. – All fruit is good for you.), oatmeal, eggs or yogurt.  Eating breakfast allows you to get your fiber, protein, and proper nutrients, as well as allowing you to feel full longer.

3.     Lunch is another important meal not to skip.  Healthy lunch options include sandwiches, wraps, salads, fruits and vegetables.  There are a ton of options for sandwiches and wraps, but some nutritious ones include turkey and cheese, chicken, tuna, peanut butter and more.  Along with a sandwich it is important to have a snack, either a salad (not too much dressing), a fruit or vegetable.

4.     Next comes dinner.  Just like lunch, there are so many options out there.  While choosing your dinner it is important to remember to include a proportioned variety of options.  Dinner should include protein, carbohydrates, vegetables and calcium.  To get your protein you can either eat chicken or fish (salmon, tilapia, shrimp, etc.).  It is best to avoid or limit your red meat intake, as it is high in saturated fat.  Carbohydrates are best to get from whole wheat pasta.  When eating vegetables, make sure that they are fresh.  Canned vegetables tend to be high in sodium and are never as good for you as the vegetables found in the produce section of your supermarket.

5.     Snacks are a must to have throughout the day, as long as they are healthy and eaten in moderation.  Snacks help reduce your hunger throughout the day and reduce the risk of binging during lunch and dinner.  Snack options include fruit, vegetables, unsalted nuts or yogurt.


Here are some Healthy Low Calorie Recipe Options to get you started.

Eat Healthy. Get Fit. Live Well


·        Breakfast Recipes

·        Chicken Recipes

·        Pasta Recipes

·        Snacks

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Easy Weight loss Menus 0

Posted on May 19, 2013 by Grace

Easy Weight Loss Solutions. The beauty of a plan is that you have countless options, so you won’t suffer from diet boredom. Simply choose from the different options and mix and match for meals that deliver a variety of slimming, satisfying nutrients.


Energizing Diet Smoothies

Each smoothie can contain a mix of greens, fruit (fresh or frozen) and nuts/seeds (limit to 1 oz total per day for fastest weight loss). You can also add ice, water, coconut water, soymilk, almond milk or hemp milk to reach the desired texture. And be creative adding multiple options for each category will boost the nutrients value.

easy weight loss menu solutions

Mix & Match to make your Perfect Smoothie

Don’t worry about adding in too many veggies, add in as much as you like – veggies are very low in calories. But when it comes to nuts/seeds limit to 1oz or less. Nuts are heart healthy and are full of nutrients, high in protein and contain the good fat that our bodies need to keep us healthy and slim, but you can also over do it adding too many calories to your diet.


Just Mix and Match ingredients to create a different delicous smoothie:



Spinach Berries Sunflower Seeds
Bergin Nut Company -
Sunflower Seeds
Kale Mango Sesame Seeds

Bob's Red Mill 
Sesame Seeds

Romaine Lettuce Banana Flaxseeds
Red Mill Organic
Whole Flaxseed
Broccoli Florets Papaya Chia Seed
Nutiva Organic
Chia Seeds
Watercress Apple Cashews  



Dinner Menu Options

Healthy Diet Chicken  Healthy Diet Pasta Healthy Diet Fish
Chicken Recipes Pasta Recipes Fish Recipes


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Weight Loss Foods 0

Posted on August 17, 2012 by Grace


Flatten your Tummy with Lentils!


New research shows that lentils are a bona fide belly flattener!  That's because they're rich in protein and soluble fiber, nutrients that are slowly digested and therefore help your avoid -sugar spikes that cause your body to create and store excess fat, especially in the abdomen.  What's more, lentils are the richest source of folate in the plant world, a nutrient that also supports blood-sugar stabilization.

Bob's Red Mill Red Lentils:

Bob's Red Mill Red Lentils, 27-Ounce Units.

Enjoy now!

There are many ways varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes).  Add them to pasta sauce for a heartier dish.  Their mild flavor blends right in, and because they're high in protein, lentils are a great meat substitute. Try this Lentil Soup recipe it is delicious.


Buck wheat noddles work, too!


Swap plain noodles for this heartier variety and lose weight automatically!  That's because, like lentils, buck wheat is high in fiber and contains protein two nutrients that make it twice as satiating as regular pasta!  Cook buckwheat past just as you do rice:  Slimmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions.


Banish Cravings with Barley!


Try eating barley research in the Journal of Nutrition say you'll feel less hungry for the next 10 hours and, as a result, eat less all day without even trying to diet!  Barley’s full of unique compounds that trigger the production of short-chain fatty acids.  These acids then prompt your body to produce the appetite-suppressing hormone leptin.

Great River Organic Milling Barley:

Great River Organic Milling, Organic Whole Grains Hulled Barley.


Enjoy Now!

Try multi grain bread that contains barley such as Pepperidge form 15 grain bread.  Or add quick cooking pearl barley (such as Great River Organic Milling Barley or Quaker Barley) to soups. Try this deliciious Barley Toasted Onion Pilaf Recipe.


More all natural weight loss aids!


Sweet Potatoes!

White potatoes make up 50% of Americans' daily vegetable intake.  But sweet potatoes are just as tasty and contain 32% more appetite-suppressing fiber! A simple swap will help you feel fuller longer and shed pounds.


Red Kidney Beans!

A rich source of antioxidants, they keep you slim by cutting the build-up of harmful triglyceride fats, reports the Journal of Agricultural and Food Chemistry.



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Lentil Soup 0

Posted on August 17, 2012 by Grace


  • 1 onion chopped
  • 1/4 cup olive oil
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • 1 teaspoon dried basil
  • 1 (14.5 ounce) can crushed tomatoes
  • 2 cups dry lentils
  • 8 cups water
  • 1/2 cup spinach, rinsed and thinly sliced
  • 2 tablespoons vinegar
  • salt to taste
  • ground black pepper to taste



In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Makes 6 Servings

349 calories per serving.

New research shows that lentils are a bona fide belly flattener!  That’s because they’re rich in protein and soluble fiber, nutrients that are slowly digested and therefore help your avoid -sugar spikes that cause your body to create and store excess fat, especially in the abdomen.  What’s more, lentils are the richest source of folate in the plant world, a nutrient that also supports blood-sugar stabilization.

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Onion Rings – Low Calorie 0

Posted on August 15, 2012 by Grace


Lord of the Onion Rings.

Wow!  An average order of onion rings at a fast food joint delivers 450 calories and 25 grams of fat! 

These crispy snacks will only cost you 153 calories and one tiny gram of fat,so go ahead and enjoy guilt-free!




  • 1 large onion
  • 1/2 cup fiber One Orginal bran cereal
  • 1/4 cup fat-free liquid egg substitute
  • Dash of salt

Optional: additional salt, peper, oregano, garlic powder, onion powder, etc.




Preheat oven to 375 degrees. Coat baking sheet with cooking spray.  Cut ends off of onion; remove outer layer.  Cut onion into 1/2" wide slices (you'll get about 2 1/2 cups); separate into rings.  Use food processor to grind fiber one to a breadcrumb-like consistency. Pour fiber one "breadcrumbs" into small dish; mix in salt and any optional spices you like.  fill small bowl (just large enoungh for onion rings to fit in) with egg substitute.  One by one, coat each ring first in egg and then in breadcrumbs (give each ring a shake after egg bath).  Evenly place rings on baking sheet. Bake 20-25 minutes, flipping rings over about halfway through using a pair of tongs.

Love this recipe?  Get more like it, plus fat-fighting tricks and a heads up on slimming new supermarket finds, by signing up for the latest news at shrinktheplanet weight loss.


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Fat Melting Carbs 0

Posted on June 24, 2012 by Grace


The Super Carbs that turns on your skinny hormones!

News! Scientists ID the fibers that rev production of two hormones crucial for controlling hunger and burning fat.

As they race to produce the latest wonder drug, pharmaceutical companies are literally going for the gut betting millions of development dollars on drugs that act like two hormones produced in the human intestine.  Each of these “skinny hormones” revs insulin production and curbs appetite.  And since that means they hold promises for treating type 2 diabetes and triggering weight loss, it’s no wonder that finding a way to mimic their effects is a drug maker’s dream.

But early efforts to achieve that goal have been met with mixed results.  Some drugs are so preliminary, they’re not even on the market, and the few with FDA approval have drawbacks that include high cost, painful injections and side effects like extreme nausea.

Luckily, you don’t have to wait or worry over a wonder drug because researchers have found an all-natural way to boost the production of the same “skinny hormones” that have the pharmaceutical industry excited.


The Hormones that Make Slimming Easy:


The two “dream” hormones are glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). They help cells, particularly fat cells, become more sensitive to insulin by making more insulin available to those cells.  This means more fat will be broken down and used for energy – so you’re going to get weight control, and even weight loss, for this.  But the hormones have a second slimming benefit: Studies conducted at Imperial College London and elsewhere reveal that they trigger satiety by turning off hunger signals.

Scientists have long known that levels of these hormones increase briefly after meals since they’re secreted when food reaches the lower intestine to tell the body it’s full.  But, of course, if you’re diabetic or over weight, you certainly don’t want to eat over and over again. That’s why the big goal is to find a way to trigger these hormone increases for the long-term.  And while drug companies are chasing that goal, research shows that a certain kind of fiber in whole grains (called fermentable fiber) already provides a way.


The fiber that activates “skinny hormones”:


 And while fermentable fiber shares that same satiating effect in the stomach, it functions differently in the intestine, where, instead of acting as a kind of scrubbing brush, it’s broken down by specific bacteria that live there. George C. Fahey Jr., Ph.D., a professor of animal and nutritional sciences at the University of Illinois at Urbana-Champaign, explains, “Not only does fermentable fiber supply a lot of energy for the bacteria that reside in the intestine, it can change their composition.

It might be helpful to think of your intestine as having a series of apartments that can house helpful residents (health-enhancing bacteria like lactobacillus and bifidus) or troublemakers (like E. coli and candida yeast). What we’d like to do is increase the good guy at the expense of the bad guys.  Anything called a “probiotic” introduces good residents into the intestines – but if they don’t multiply there, they may be crowded out by the bad ones.  Anything called a “prebiotic,” though, actually feeds those good residents, so their numbers flourish – and bad residential populations are transformed into good ones.


British research provides proof of fermentable fibers’ prebiotic powers:


When subjects ate cereal made from whole wheat, a key dietary source of the fermentable fiber oligofructose, their proportions of beneficial bacteria increased within three weeks.

And research found, that while fermentable fiber feeds good bugs, it changes the gut’s chemical environment, as well.  In fact, studies of resistant starch (one of the fermentable fibers found in whole grains) determined that fermentation increased levels of the two “skinny hormones.”  And even more exciting a study done on animals found that blood levels of the two hormones also increased.  What’s more, unlike the elevation that naturally occurs for a short time after eating, these boosts lasted for 24 hours.

Even more impressive, in a subsequent study, found that after 14 weeks, mice that ate a diet containing this fermentable fiber had half the body fat of animals who didn’t eat it.


Hunger-free Weight Loss is just the beginning!


Whole grains have the ability to do far more than melt fat.  In fact, research has solidly established that these grains can enhance digestion, lower blood pressure and “bad” cholesterol, reduce levels of dangerous inflammation even cut the risk of cancer and heart disease. When we eat a substantial portion of whole grains, we’re doing our bodies a big favor.


4 Super Carb (Fermentable fiber) Recommendations to Lose Weight Fast:




Also called emmer wheat, this ancient variety contains twice the fiber and protein of modern wheat.  It’s popular as a side dish in Italy and gaining popularity here.  The farro requires a 20 to 30 minute soak and cooks up much like rice. It just takes about 10 minutes to 15 minutes longer.


Wheat Berries:

These kernels, which are common in France, have a sweet-nutty flavor and crunchy texture that are perfect in soups, salads, and yogurt.  They require a 30 minute soak, so make a big batch on the weekend and add to recipes throughout the week.


For whole wheat pancakes, process 1 ¼ cups of milk, ¾ cups of uncooked wheat berries, 2 tsp. of baking powder, 2 tbs. of sugar, 2 eggs and a pinch of salt in a blender until smooth, then cook as usual.



This quick-cooking groat (it simmers for 15 minutes) is commonly eaten as a hot cereal in Eastern European countries. It’s also used as an ingredient in cakes, cookies, muffins, soups, salads and burgers.  The boon for you body: Kasha delivers a dose of magnesium, a mineral that improves you resilience to stress.


Transform oatmeal cookies by replacing 2/3 of the oats with kasha, which adds a nutty flavor and a bit of crunch while keeping the texture chewy.

Roland Farro:

Roland Farro, 3 lbs. Bag.


Bob's Red Mill Organic Kasha:

Bob's Red Mill Organic Kasha, 18-Ounce Packages.


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Nature’s Plus Spiru-Tein Protein for Weight Loss 0

Posted on June 09, 2012 by Grace


Add Protein to your Diet to Boost Weight Loss! 

Drink a protein shake everyday for breakfast or lunch and boost your metabolism by 25% and get faster weight loss.

This is one of the best things anyone can do to give their metabolism a boost. It not only nourishes the body, but it also allows you to easily add protein to your diet. It also makes breakfast or lunch easy.  Some celebrities do this to stay lean and healthy. Caution: Not all protein shakes are created equal. Protein is the best option; soy or milk-based proteins are inferior sources that don’t boost your metabolism the way a high quality protein shake will.


Here are some protein shakes to enjoy:

Peanut Butter Banana Supreme Shake Recipe:

The delectable flavor of protein plus by itself is enough to give your taste buds and your muscles a rush.

This is a delicious way to diet so don't give up tasty shakes, indulge and enjoy without the guilt whether you are on the 17 day diet or not this is healthy.


1. mix ingredients:

2. Blend.


Nature's Plus Spiru-Tein Protein:

Buy Spiru-Tein (Spirutein) Shake – Chocolate – 2.1 Lb. – Powder.


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10-Day Green Smoothie Cleanse: Lose Up to 15 Pounds in 10 Days!10-Day Green Smoothie Cleanse: Lose Up to 15 Pounds in 10 Days!The 10-Day Green Smoothie Cleanse will jump-start your weight loss, increase your energy level, clear your mind, and improve your overall health.
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