Grocery List For Weight Loss

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When you make a grocery list according to your weight loss goal. There is a lot of confusion when you are in the supermarket, what should buy or what not. This grocery list contains a wide variety of healthy foods which rich in protein, omega acids, vitamins, minerals, and pretty much everything that help you to weight loss and keep your body healthy and active.

1. Meats And Fish

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Meat and fish are great sources of protein and it is very helpful in reducing fat and building muscle. Protein is used to make all the vital organs of the body. Therefore, we should include high protein foods in our diet. A common woman requires at least 46 grams and at least 56 grams of protein for men. But every person should take the amount of protein according to their age and weight.

  • White meat
  • Skinless, Boneless chicken breast
  • Eggs
  • Tuna steak
  • Salmon
  • Turkey breast
  • Ground chicken
  • Pork Chop
  • Sirloin steak
  • Lean beef
  • Shrimp

2. Grains And Bread

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Grains are rich in many nutrition such as iron, magnesium, minerals, thiamin, riboflavin, niacin, folate, selenium, and fiber. Dietary fiber in grains reduce cholesterol levels in blood and may help to risk of heart disease and it is very beneficial for bowel function and reduce constipation.

  • Brown bread
  • Whole Grain bread
  • Oatmeal
  • Whole Grain Cereal
  • Whole-wheat tortillas
  • Brown rice
  • Whole Grain Cornmeal
  • Quinoa
  • Farro wheat
  • Whole Wheat Flour
  • Whole Wheat Couscous
  • Whole Grain Waffles
  • Whole wheat spaghetti

3. Fruits And Vegetables

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We all know how fruit and vegetables are beneficial for the body. It gives us instant energy and provides many health benefits. Fruits and vegetables are a very essential part of the diet, they must be kept in your diet.

  • Kale
  • Chard
  • Spinach
  • Broccoli
  • Carrots
  • Peppers
  • Iceberg lettuce
  • Tomatoes
  • Cucumbers
  • Jicama
  • Onions
  • Red bell pepper
  • Fresh salsa
  • Apples
  • Bananas
  • Oranges
  • Blueberries
  • Raspberries
  • Strawberries ( Make sure berries are fresh)
  •  Melon
  • Pineapple
  • Kiwi
  • Grapefruit
  • Avocado
  • Cauliflower
  • Peas
  • Papaya
  • Kiwi
  • Persimmons
  • Tangerines
  • Plums
  • Peaches
  • Melons
  • Apricots

4. Dairy Products

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Dairy products provide phosphorus, potassium, magnesium, vitamins A, B12, riboflavin, calcium, vitamin D, and protein. 

  • Cottage cheese low-fat
  • Egg whites in the liquid form
  • Fat-free milk
  • Greek yogurt Fat-free or low fat
  • Ricotta cheese
  • Soy milk
  • Unsweetened almond
  • String cheese snacks  low fat
  • Butter or Spread ( buy those butter and spread, that doesn’t contain hydrogenated oils )

5. Oils

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Essential oils help to balance hormones, boost immunity, prevent infection, enhance energy level, support digestion and boost skin and hair health.

  • Olive oil extra-virgin
  • Toasted sesame oil
  • Flaxseed oil
  • Avocado oil
  • Walnut oil
  • Coconut oil
  • Macadamia oil
  • Lard oil
  • Grapeseed oil

6. Nuts

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Nuts are loaded with antioxidants, an amazing source of nutrients, rich in fiber, and beneficial in type 2 diabetes.

  • Almonds
  • Walnuts
  • Brazilian nuts
  • Pecans
  • Hazelnuts
  • Macadamia nuts
  • Cashew
  • Pistachios
  • Peanuts

7. Seeds

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  • Flaxseeds ( Are also known as linseed oil )
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Pomegranate
  • Hemp
  • Sesame seeds

8. Packaged Foods

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  • Whole Grain pasta
  • Canned beans
  • Dried lentils
  • Package baby spinach

9. Herbs And Spices

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  • Garlic powder
  • Onion powder
  • Cinnamon
  • Mustard
  • Turmeric
  • Rosemary
  • Basil
  • Cilantro
  • Oregano
  • Sea salt
  • Pepper
  • Parsley
  • Coriander
  •  Sage Dill
  • Thyme
  • Mint
  • Bay leaves
  • Paprika
  • Nutmeg
  • Cumin

 Not Allowed Foods

If you want to eat these delicious foods, then you can eat them all twice a week and keep in mind that do not eat too much.

  • Dessert
  • Pastries
  • Cakes
  • Bad Carbs ( Pasta, Beer, Chips, crackers, noodles, white bread)
  • Ice cream
  • Sweets
  • Fast foods

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