Shrinktheplanet Weight Loss

Diet Blog

Archive for the ‘Weight Loss Foods’

Diet Menu Tricks to lose Weight 0

Posted on February 04, 2015 by Grace

Diet Menu Tips - Lose Weight

Who says, “I can’t wait to start my diet”? No one. In fact, diet has to be one of the most unappealing words in the dictionary. But there is a strategy that seems to be working for many in the fight to lose weight without deprivation. We’ve been fed this idea that weight loss needs to be rapid and dramatic and in many situations when diets fail women blame themselves not the diet. Sound Familiar? If so, try this plan, a set of simple food and exercise guidelines that can help you safely lose a pound a week and keep it off. This will help you not only lose weight but get healthy and feel better and isn’t our health one of the most important things in our life?

Here are some Diet tricks to help you lose without feeling like you are on a diet:


Don’t go Hungry

It may seem counterintuitive, but a rumbling tummy is like that bad friend who always gets you in trouble. Hunger influences how much food you need to eat to feel satisfied and it tricks you into making choices you’d never otherwise make. Control your appetite by having three meals and two snack a day-even if you don’t feel like eating. And do have breakfast. When people don’t eat breakfast within 60 minutes of getting up, they tend to eat more at night. So don’t try to starve yourself thinking that this will increase your weight loss because the only thing it will do is either slow down your metabolism where weight loss becomes harder or create situations where you end up binge eating usually reaching for the easiest food source like junk food that is full of fat and calories. And have two healthy snacks a day – even if you don’t feel like eating this will keep you from binge eating later in the day. If you allow yourself just one or two little healthy diet snacks splurges per day and keep it under 200 calories, you can stay on track.

It is about creating a healthy diet customized to your ideal weight and fitness goals. It is not just about becoming skinny because honestly there are many skinny people that don’t look healthy. A healthy weight that includes a healthy diet with fitness goals is the best way to achieve the best results. A healthy weight with body toning will have you feeling and looking great.

Product Recommendations

Snacks that Slim 0

Posted on January 17, 2015 by Grace

Here’s some happy news: You don’t have to ignore your sweet tooth. In fact, indulging your sugar cravings with the right picks is a smart weight loss strategy. If you allow yourself just one little splurge per day and keep it under 200 calories, you can stay on track.

Here are some snacks for Slimming:


Apple Crumble

This delish dish rings in at around 175 calories, including the yummy toppings. Your’ll never notice that the calorie-heavy pie crust is gone.

Apple Crumble Directions:

Dice a granny smith apple and saute in a nonstick pan for 4 minutes. Sprinkle with 2 tsp sugar and 1/4 tsp cinnamon and cook until the sugar melts. Plate it and top with 1 Tbsp granola and 1 tsp chopped pecans.


Vanilla Pumpkin Pudding

You won’t believe how much this concoction tastes like pumpkin pie at only 60 calories;

Vanilla Pumpkin Pudding

In a bowl, mix 6oz nonfat vanilla yogurt (greek or traditional) + 1/2 cup 100% pumpkin puree and a dash of ground cinnamon or pumpkin pie spice.  Top with 1 Tbsp chopped walnuts and raisins.


Skinny Pumpkin-Banana Smoothie

The pumpkin gives the smoothie its festive flair, plus a massive dose of beta carotene, a nutrient that helps keep your skin looking youthful and fresh.

Combine 1 banana, 1/2 cup nonfat vanilla yogurt, 1/2 cup skim milk, 1/4 cup canned pumpkin puree, 1 1/2 teaspoons maple syrup, 1/4 teaspoon cinnamon, and 3 to 5 ice cubes in a blender and puree until smooth and frothy. Makes 1 (2.5 cup) serving. 195 calories per serving.

Skinny Pumpkin Banana Smoothie


Skinny Pop Corn

Who doesn’t love popcorn? Well you can still have it and lose weight. Forget those package popcorn brands they are full of trans fats and hydrogenated oils, that are referred to as processed foods. Making popcorn yourself with olive oil and fresh herbs, will save you a lot of calories and fat that you just don’t need. You will love this Skinny Pop Corn Recipe.

Skinny Popcorn Recipe

Product Recommendations

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.

Product Recommendations

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

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

Product Recommendations

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


Product Recommendations

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.



Product Recommendations

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.

Product Recommendations

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.


Product Recommendations

↑ Top