Posted 09 January 2013 - 05:14 PM
Pursue fitness and health, not specific weight. That is just plain dumb. If you eat healthily and balanced, as well as exercising appropriately, your body will reach whatever physique/weight/bodyfat% that your genes feel most comfortable with.
Foods that are generally healthy and good for you....
Meats: Chicken, turkey, tuna, egg whites(can be found in powder form for shakes and other recipes.) All relatively low in fat and high in protein. Tuna has omega fatty acids as well.
Nuts: Almonds, walnuts, pecans. All have omega fatty acids, and some have antioxidants. Eat in moderation as most have quite a bit of fats.
Tea: Green tea and other herbal teas have antioxidants and are generally good for you.
Grains: rice, oats, and wheat are good hearty grains, and when eaten in more natural forms have a good deal of dietary fiber. They contain little fat, moderate amounts of protein, and high amounts of carbohydrates. I tend to prefer long grain brown rice.
Vegetables: almost any. Even ones that contain fat like avocados have other health benefits, as long as they are eaten in moderation. Carrots, broccoli, fresh spinnach, tomatoes(technically a fruit) and others are very good and combine well with other meals. Celery is often cited as a diet foot, and though it has benefits such as high soluble fiber, it is low in nutritional value compared to many vegetables, so don't eat pounds of it trying to lose weight.
Fruit: almost any. Some are higher than others in carbs, but most provide low calorie snacks with plenty of vitamins. Some have antioxidants like blueberries.
Beans: Almost all beens are high in protein and carbs, and low in fat or fat free. Lentils are cheap as dirt and somewhere around 10g protein 70 calories per serving. Beans are also a high fiber item which is good for you.
Eat a good amount of healthy food, broken up into as many meals as you can spread out through the day. The more often you eat, the more comfortable your body is with letting the fat reserves go. The human body is built for survival, so it responds to what you do to it. If you starve it, it cuts down energy expenditure and holds onto fat cells for dear life. So you have less energy to work out and go about your life, and you don't lose fat as quickly, because your body pushes the fat to the last option. If you aren't exercising, the body will actually sacrifice muscle tissue in favor of keeping it's fat stores, because muscles are high energy items. If you use the muscles on a daily basis though, your body knows it needs them to help you survive. So eating right and exercising. They always say the simplest answer is probably the right one.....