Dr. Weil's advice / list for a healthy waistline

kayemme

I'm happy to say iI m satisfying most of this list

* Kale. This dark, leafy green provides fiber, iron and calcium - and at about 35 calories per cup (raw and chopped), it is a low-calorie way to fill up. Choose organic when possible.
* Lentils. High in protein, lentils can help prevent spikes in insulin levels that can cause your body to store excess fat.
* Blueberries. A good source of antioxidants, blueberries have over 3.5 grams of fiber per cup, which can help to fill you up and keep your digestive system running smoothly.
* Wild Alaskan salmon. An excellent source of omega-3 fatty acids, salmon can help improve insulin sensitivity, which helps build muscle; the more muscle you have, the more calories your body burns. Sardines are another good omega-3 and protein-rich fish option.
* Steel-cut oats. An excellent source of fiber, eating steel-cut oats is a good way to fill up without a lot of calories.
* Quinoa. A healthy alternative to white rice, quinoa can help curb hunger via its fiber and protein content.
* Apples. A calorie-efficient way to curb hunger, apples contain antioxidants that may help prevent metabolic syndrome, a condition marked by excess belly fat.
* Buckwheat pasta. Unlike regular white-flour pasta, buckwheat is high in fiber and contains protein, making it more satiating, so you eat less. Try soba noodles in place of spaghetti.
* Olive oil and avocados. Both contain heart healthy monounsaturated fats. Many people find that increasing their intake of healthy fats makes them feel fuller while keeping insulin - which helps conduct fat into the cells for storage - low and steady.

edit for source link: http://www.drweil.com/drw/u/TIP04532/9-Foods-for-a-Healthy-Weight.html

Sublog

In the end, calories in/calories out > food choices for having a healthy waist line.

You CAN and WILL get fat or STAY fat eating too many/much of these "healthy" foods.

anunley1

Thank you for sharing! Great list and happy to say I not only eat most but enjoy them!!!

Vercell

Wow thats great to no I love and eat almost everything on that list almost everyday. I need to try kale and buckwheat pasta I have to put that on my list.

_VoV

In the end, calories in/calories out > food choices for having a healthy waist line.

You CAN and WILL get fat or STAY fat eating too many/much of these "healthy" foods.

While that's technically true, I believe it's much easier to do portion control with nutrient dense foods such as those on the OP's list. Many refined foods are just too stimulating to stop eating when you know you have had enough.

FireBrand80

You could add 200 other foods to this list. That's why lists such as these are pointless.

kayemme

In the end, calories in/calories out > food choices for having a healthy waist line.

You CAN and WILL get fat or STAY fat eating too many/much of these "healthy" foods.

if you CAN eat too much of these foods, which you probably can't, you'd be right.

kayemme

I haven't tried the buckwheat pasta yet, but I probably will soon as I was just telling a friend that now tomatoes are in season, I'm kinda itchin' for spaghetti.

With that said, my diet consists of 7 of these 9 daily and I rarely go above 1500 calories a day without any effort AND I never feel like I'm "missing out" on anything. I love my diet now that I've changed it.

_VoV

You could add 200 other foods to this list. That's why lists such as these are pointless.

While I am not a fan of the idea of 'superfoods', I see nothing wrong with drawing people's attention to some of them. I suspect most people are at a loss on how to incorporate better foods into their diets, so a short list like this is at least a place to start.

At my desired calorie goal, it's pretty difficult making my macros, so I really need to make each calorie count. Plus, there are foods that are so much 'fun' to eat, that once I start I really can't stop. Not everyone is like me (thank heavens), but for those who are, building a repertoire of non-trigger foods is critical.

tnqnt

In the end, calories in/calories out > food choices for having a healthy waist line.

You CAN and WILL get fat or STAY fat eating too many/much of these "healthy" foods.

While that's technically true, I believe it's much easier to do portion control with nutrient dense foods such as those on the OP's list. Many refined foods are just too stimulating to stop eating when you know you have had enough.

EXACTLY!! What she said!
Junk in = junk out, even if calories are "in the zone"

Sublog

In the end, calories in/calories out > food choices for having a healthy waist line.

You CAN and WILL get fat or STAY fat eating too many/much of these "healthy" foods.

if you CAN eat too much of these foods, which you probably can't, you'd be right.

I'm pretty sure you could eat yourself silly in olive oil. 1 T of it is like 120 calories... So yeah, easily done.

kayemme

In the end, calories in/calories out > food choices for having a healthy waist line.

You CAN and WILL get fat or STAY fat eating too many/much of these "healthy" foods.

if you CAN eat too much of these foods, which you probably can't, you'd be right.

I'm pretty sure you could eat yourself silly in olive oil. 1 T of it is like 120 calories... So yeah, easily done.

go ahead and try to drink a cup of olive oil.

edit for clarity: i don't care what you eat, but this is a good list of things that many people don't eat enough of in general. you can guzzle all the processed food you like, but i think this is helpful for people just starting out especially. these are all low calorie, high vitamin things and one typically does not overdo it on olive oil. sure, it can be done, but you're extracting hyperbole.

tnqnt

In the end, calories in/calories out > food choices for having a healthy waist line.

You CAN and WILL get fat or STAY fat eating too many/much of these "healthy" foods.

if you CAN eat too much of these foods, which you probably can't, you'd be right.

I'm pretty sure you could eat yourself silly in olive oil. 1 T of it is like 120 calories... So yeah, easily done.

go ahead and try to drink a cup of olive oil.

edit for clarity: i don't care what you eat, but this is a good list of things that many people don't eat enough of in general. you can guzzle all the processed food you like, but i think this is helpful for people just starting out especially. these are all low calorie, high vitamin things and one typically does not overdo it on olive oil. sure, it can be done, but you're extracting hyperbole.

lol ....
I think your original point is to eat HEALTHY FOODS, such as those from this list and to stay within calorie range instead of eating JUNK like Twinkies...

OK - now twinkie study folks, please don't start posting twinkie study reports please :)

kayemme

lol ....
I think your original point is to eat HEALTHY FOODS, such as those from this list and to stay within calorie range instead of eating JUNK like Twinkies...

OK - now twinkie study folks, please don't start posting twinkie study reports please :)

totally. I mean, I might use a tablespoon of olive oil when making marinara or something, but per serving it is a very small amount. i'd really love to see someone go way over calories eating strictly the 9 aforementioned items. i think if i ate a whole avocado to myself, I'd be pretty full: it's so rich!

so yeah, somebody really could go overboard on any one of these items, but if they're gonna go overboard on anything let it be these!