I really want to lose stomach fat and thigh fat, but I also really love food which is a problem. What tasty foods can I have but still lose the fat? I don’t do very well with an only fruits and veggies diet; can I have pasta? Maybe rice? Bread? Cheese? Thanks!
– Abigail C.
Once upon a time there was a potato chip whose ‘fat’ couldn’t be digested. Hurray for the crisp lovers! Unfortunately, people experienced digestive issues and such products went by the wayside. Common sense prevailed that fried snacks need to be limited not re-engineered. I share the story because you seem to want “tasty” foods that aren’t fattening. That depends on what your taste buds are, of course!
I agree a traditional salad won’t do. To me, colorful plates of mixed textures and strong/mild flavors hit the spot. Enjoying your food healthily means incorporating favorite items in a portion-controlled way. Pasta or rice should comprise only a quarter of your plate.
For bread and cheese, focus on whole grain breads (two ounces per meal) and stronger flavor cheeses (an ounce maximum). So foot long subs, mac n’ cheese and lasagna are out. Pear with blue cheese crumbles, an English muffin pizza and chicken + mushroom wild rice soup are in.
You can achieve successful weight loss on an infinite number of diets that include or exclude one particular type of food. Don’t like broccoli? Then opt for zucchini or other green vegetables. Beef lover? Stick to 3-4 ounce servings of sirloin and tenderloin. Grossed out by the texture of cottage cheese? Substitute Greek yogurt or diced tofu. The keys are: 1) wholesome naturally low-calorie foods (like plants) should make up the majority of your diet; 2) no matter which foods you choose to eat, most should be raw, freshly grilled, steamed or baked and little of it fried (in real oil, please).
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
I have had a weight problem for most of my life. For the first time, I weigh less than 200 pounds (currently 175lbs). I don’t know how to manage my weight and keep it from ballooning because of comfort or pain/stress. I walk almost every day but my diet is horrendous because I forget to eat, and by the time I realize it, I’m overeating….help
– Tenesha P.
Congrats on your current status, Tenesha! It seems that you’re looking for guidance on managing your weight and preventing regain with a healthier diet. Make meals a priority by planning, shopping and preparing items you can have on hand to eat. Perhaps you also miss meals then overeat because you don’t pay attention to hunger cues. Use a hunger scale* to evaluate your hunger and satiety levels so you can be more mindful to react to signals sooner.
I’m glad you acknowledge self-soothing with food as a response to stress. We all do it from time to time! Identify and develop alternate strategies for stress reduction that can be your first line of action before you turn to comfort food. Keeping problem foods out of sight (or the house/office) while stocking healthier options up front and center will allow you to more easily reach for nutritious foods when the urge hits.
You’re a stranger to me, but I’d suspect that your “horrendous” diet isn’t due to lack of nutrition knowledge. Since you say you’ve had a life-long weight problem, you probably need motivation and accountability, not facts or macronutrient charts. Consider investing in a reputable weight loss program so that you’re not going it alone. After assessing the reasons contributing to your weight issue, a good counselor will tailor a diet plan to your needs and support you along the way.
Finally, keep your chin up and celebrate the success you’ve had so far. Recognize where your strengths are and identify specific areas to improve. You have the power to overcome your reactive eating and replace it with healthier habits!
* Kristina Larue, RD, CSSD, LDN “The Simple Tool That Can Help Prevent Overeating.” MyFitnessPal blog. https://blog.myfitnesspal.com/the-simple-tool-that-can-help-prevent-overeating/ Nov. 22, 2017. Accessed 10.21.2019
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
My wife is 86. She has lost a lot of weight. How do I get her weight back? Are there any super foods in terms of calorie count? Are there any additives, like whey powder, that can help her gain weight? She always says she can’t eat another bite! I give her Nutrament and ice cream to get some calories in her, but this is liquid. She has been given an appetite enhancing pill (Dronabinol 2.5 mg) but it has not shown any effect.
– John
Thanks for reaching out John. Glad that you are on top of her nutrition and have sought medical attention first. Certainly, there are very high calorie foods to incorporate I’ll address below. However, I must say in my experience with geriatric nutrition and long-term care residents, the body’s ability to process and assimilate the calories consumed is often the limiting factor. There may be impairments anywhere from gut digestion and absorption to cellular uptake and utilization.
You’re right to focus on solid foods as weight gain supplements should be given between meals not as a replacement. Nutrament by the way, is marketed as an energy drink for active persons and it’s half sugar1! [360 Cals, 10 g Fat, 47 g Sugar, 16 g Protein] If you’re trying to stay away from medical weight gain supplements, then a comparable 12 fl. oz. of Carnation Instant Breakfast High Protein2 would be more suitable (330 Cals, 9 g Fat, 18 g Sugar, 22 g Protein).
Cheese, avocado, fatty fish (salmon, trout, sardines, herring), full-fat yogurt, nut butters, olives and coconut (meat and milk, not the water) are the richest in calories. Incorporating eggs, beans, olive oil, potatoes and whole-grain starches will provide additional protein and energy. Meal and snack suggestions include: eggs benedict, pudding, nachos with guacamole, mashed potatoes, potatoes au gratin, pumpkin mousse, yogurt + fruit smoothies, shepherd’s pie, avocado on toast, peanut butter on crackers, bisques and chowders, olive tapenade with crostini, granola, and trail mix.
Several condiments can be used to supplement additional calories and protein, such as: syrups, gravies, cheese sauces, creams, spreads, butter, icing/frosting, honey, jelly/jam, pesto, tahini, hummus, and tamari. Use these to coat, cover, top and soak into the main foods (e.g. whipped cream and maple syrup on French toast). Additional food preparation tips are available from the Institute on Aging, the Dietitians of Canada, and the Cleveland Clinic.
Regarding medications2–4: Dronabinol has been available for three decades and is effective for stimulating appetite in the majority of elderly HIV and cancer patients who take it, although some don’t respond to it. The liquid solution form is showing promise over the capsule form for a quicker onset of action. For people experiencing loss of weight and lack of appetite in the absence of conditions like HIV or cancer, Megace is the drug typically prescribed, though it has limited effectiveness.
References:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Growing up, I looked forward to making our own Italian dressing with a packet of zesty herb mix, oil and vinegar and shaking it up in a plastic-lidded glass cruet from Good Seasons. Easy enough for a kindergartener to do! Now, I still prefer the taste of my own dressings to the store-bought ones, either refrigerated or on the shelf.
Fresh is also healthier, not to mention cheaper. No chemical preservatives, artificial colors or flavors, excessive sodium or sugar. Make your own salad dressing so tasty, you’ll want to take it everywhere! …okay, so maybe just to restaurants and potlucks. Still, a custom dressing that only has in it what you want sounds good enough for every salad venue.
Creating your own basic blend takes little time and effort, even for beginners. Moving on to crafting more unique flavored dressings means following established recipes rather than trial-and-error. Here, we give you the rundown of what it takes to make a simple vinaigrette, with two additional dressing styles, plus tips for the best results.
Base Ingredients:
oil – extra virgin olive, avocado, flaxseed, grapeseed, safflower, soybean, etc. (coconut oil solidifies)
acid – vinegar (apple cider, red wine, white wine, balsamic, etc.) or lemon juice
sweet – agave syrup or honey
savory – garlic, onion, mustard or Worcestershire
spice – salt & pepper
Optional Ingredients: sesame oil, lime, orange juice, ginger, dried herbs (basil, dill, tarragon), buttermilk, grated Parmesan cheese, horseradish, avocado, cilantro, parsley, and so much more…
Equipment needed: measuring cup, measuring spoons, bowl, whisk, wide-mouth cruet, or sealed jar/bottle. Optional ingredients may require knife & cutting board or food processor.
Time needed: Just 5 minutes for a basic recipe with dried herbs, 10-15 minutes for those with 10+ ingredients or fresh herbs to chop.
Awesome 8-ingredient DIY Dressings
Staple Vinaigrette – best with spinach, arugula, or mesclun
1/3 cup extra virgin olive oil
1/4 cup red wine vinegar
1 tablespoon lemon juice
1 tablespoon agave syrup
1 tablespoon Dijon mustard
1 tablespoon finely chopped fresh basil
1 teaspoon minced garlic
pinch of salt & pepper, to taste
Creamy Ranch – best with iceberg, romaine or radicchio lettuce
1/3 cup buttermilk
1/2 cup nonfat sour cream or plain yogurt
1 tablespoon white wine vinegar
1 tablespoon finely chopped fresh parsley
1 teaspoon dried dill weed
1 teaspoon onion powder
1/2 teaspoon garlic powder
pinch of salt & cracked pepper, to taste
Vegan Green Goddess – best with leaf lettuce, endive or kale; also good on bowl meals
1 avocado
3 tablespoons extra virgin olive oil
3 tablespoons apple cider vinegar
1/4 cup water
3/4 cup packed fresh basil leaves
1/2 cup chopped green onion
1/4 cup chopped fresh parsley
2 garlic cloves
1 cup of dressing yields about eight 2-tablespoon servings.
For peak flavor, allow blends to sit at least 30 minutes for ingredients to meld.
Keep refrigerated in airtight container for up to 5 days.
Do’s and Don’ts
Don’t: Counteract tartness by adding more agave syrup or honey – it’s extra sugar.
Don’t: Over–season your dressing without tasting it first, as that could ruin the finished product.
Don’t: Pre-dress your leafy salad more than ½ hour before you’ll serve it or the oil (& vinegar) may wilt the delicate tender greens.
Don’t: Store mixed vinaigrette at room temperature as the oils can turn rancid over time.
Do: Enhance your salad with natural sweetness from cranberries, mandarin slices or strawberries.
Do: Add salt (up to 1/4 tsp.) and pepper (up to 1/8 tsp.) bit by bit until desired flavor is reached.
Do: Consider adding an emulsifier (like prepared mustard, honey, or tomato paste) to vinaigrettes, which helps keep oil from directly coating leaves.
Do: Refrigerate any unused dressing (all kinds) and allow to come to room temperature, then shake up before reuse.
Hi – Could you please give me your thoughts on Low Cholesterol Egg Substitutes (like egg beaters)? Are they better than regular eggs or should they be avoided because they are artificial? Thanks for your help.
– John E.
I’d usually say that the whole food is best. If you are following a saturated fat + cholesterol-restricted diet, then my recommendation would be to switch to egg whites. Two egg whites can be used to replace a whole egg.
If the appearance of what you’re cooking necessitates that golden yellow color of scrambled eggs, then a product like Egg Beaters® works because of the natural beta-carotene colorant. The binders (xanthan gum and guar gum) aren’t native to eggs, of course, but are natural ingredients.
Better’n Eggs® also includes the additive sodium hexametaphosphate, which I don’t believe is found in nature but is created by processing. So, either stick to egg whites and add turmeric for color or use a quality replacement occasionally.
Sources:
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...