FREE Healthy Diet To Lose Weight

This free healthy diet to lose weight is pretty simple and easy to follow.

It is basically a low fat vegan diet that is based on the research of one of the largest nutritional studies ever conducted and the eating programs from Dr. Joel Fuhrman and Dr. Caldwell Esselstyn.

If you missed Part 1 – How To Eat Healthy And Lose Weight – you should go back and read it first.

You will be eating lots of fresh fruits, vegetables, beans, legumes, nuts, seeds and whole grains.    I realize that a lot of people think that they can’t give up meats and diary – but it really is not that bad.  It’s easier than you think.

You will feel better and when the fat begins melting off, you will love this way of eating.   Commit to a thirty day trial  – you may find that you love it.  You owe it to yourself – do it for your health and do it for the joy of looking in the mirror and seeing that healthy and slim person.   I’m cheering for you!!  You CAN do it.

The below foods are unlimited – you can eat as much of them as you want.

Raw Vegetables – This should be your main food source. Eat as many as you can. The more you eat the more weight you will lose.

Leafy greens are one of the most nutritious vegetables. They are a rich source of many vitamins and minerals and they provide huge benefits to your entire body.  Be sure to include lots of leafy greens every day.

A delicious and easy way to incorporate them into your diet is in Green Smoothies (smoothie with greens and fruits).    All you will taste is the fruit – beware – these are addicting. I have at least two every day- a great way to eat lots of greens.

Cooked Green Vegetables
Green beans, broccoli, kale, collard greens, mustard greens, cabbage, brussels sprouts, turnip greens, spinach, green peppers, zucchini, and asparagus.

Fresh Fruit – any fruits – frozen fruits are okay for smoothies. Canned and dehydrated fruits are not as nutritious.

Beans or legumes (any type of beans and lentils). They are great on salads or enjoy a bowl of bean or lentil soup for lunch. You should include them every day.

Beans are high in fiber and protein and are loaded with complex carbohydrates which provide energy to our muscles and brain. They promote a healthy digestive tract, can help lower blood cholesterol and may even reduce the risk of some cancers.

Besides these unlimited foods, you can also have:

One handful of raw almonds or raw walnuts or 2 tablespoons of nut butter (no added oils or sugar – ingredients should be only nuts and maybe salt).

Whole grains are allowed but be aware that they can slow down weight loss. Try to limit your intake to one serving of whole grains (oatmeal, whole grain pasta, whole grain breads, brown or wild rice, quinoa, barley) each day until you reach your ideal weight.

Starchy vegetables (potatoes, corn, all types of squash, turnips) can also slow down weight loss. Try not to eat too many each day – stick with the green vegetables.

I recommend that you choose either a serving of whole grains or a serving of starchy vegetables each day – not both. Once you reach your ideal weight you can add more back to your diet.

You should also include two tablespoons of ground flax seed every day. You can put it in your smoothies or in your oatmeal. Flax seed is an excellent source of fiber and omega 3 fatty acids.

Most of the physicians that recommend vegan diets say that you should take a B-12 supplement every day.

Do not add any oils -including olive oil – to your foods.

Healthy Diet To Lose Weight – Your Food Choices

Each of us is different and have different schedules. I personally eat about every three hours – which works out to five meals a day. Two or three of these meals are Green Smoothies (see our Green Smoothie recipes).

If you are hungry before three hours, you probably didn’t eat enough in your previous meal. Don’t forget that the more raw vegetables and fruits you eat the faster you will lose weight and the healthier you will be. So eat until you are full.

Here are some sample daily menus (these are not your only options – choose from all of the above foods):

Breakfast (choose one)

Green Smoothie

Any fruits or fruit salad (eat until you are full)

One cup of regular oatmeal (not quick cook or instant) with fruit and flax seed

Lunch and Dinner (choose one or two)

Green Smoothie

Bowl of bean soup, lentil soup, cabbage soup or vegetable soup. Homemade is best.  I usually make a large batch so I don’t have to cook every day.

Large salad with lots of different fresh vegetables.   Add some beans on top – chickpeas or black beans are delicious.

Cooked vegetables – grilled portabella mushrooms or eggplant are great choices. There are thousands of fat free vegan recipes on the internet that you can choose from – search for no fat vegan recipes. You won’t get bored with the variety of meals you can fix with cooked vegetables.

Stir Fry Vegetables Over Rice Or Whole Grain Pasta ( do not add oil)

Snacks

Small handful of almonds or walnuts

Apple with two tablespoons of nut butter (no oil or sugar added)

Fruits

Green Smoothie

Raw Vegetables With Bean Dip

Don’t forget when you are eating this Healthy Diet To Lose Weight you can eat as many raw vegetables and fruits as you want.

Don’t let yourself get hungry – fill up and enjoy. You will soon be looking at a new person in the mirror – you will be slim and healthy in no time.

I’m cheering for you!!