Chris Powell is a transformation specialist. He helps overweight people lose weight. He specializes in people with severe obesity. He has a show on TV called, “Extreme Makeover, Weight Loss Edition”. I’ve watched it over the years, he’s always talked about eating from the acceptable food list, and I wanted to eat from it too. So, here it is!
Smart Proteins, Protein is essential for weight loss since it helps build muscle.*
The recommended serving size:A palm sized portion.
Cottage cheese (low-fat)
Greek yogurt (non-fat plain)
Turkey breast (low-sodium)
Beef (lean cuts)
Roast beef (low-sodium deli)
Texturized Vegetable Protein (TVP)
Smart Carbs. Carbohydrates are vital for energy production.
Recommended Serving Size: A fist-size portion.
Milk (1% or skim)
Yogurt (low-fat) with fruit
Whole grain breads
Whole grain English muffins
Whole grain tortillas
Long grain brown rice
Oatmeal (old fashioned or
Whole grain cereals
Brown rice pasta
Whole grain pasta
Potatoes (russet, red, gold;
small 1 ½” diameter)
Sweet potatoes/yams (small 2″
diameter, 4″ long)
Beans (boiled or low-sodium
Lentils (boiled or low-sodium
(p)= preferred fruits
Smart Vegetables. Vegetables fortify your body with vitamins, minerals and fiber.
Recommended Serving Size: Two fist-size portions.
Smart Fats. Healthy fats help keep you feeling full longer.
Recommended Serving Size: A thumb-size portion
Creamy salad dressing (low-fat)
Nuts & Seeds
Almond butter (with salt)
Almonds (raw, whole)
Peanut butter (natural, with salt)
Peanuts (raw, chopped)
Pecans (raw, chopped)
Soy nuts (roasted, lightly salted)
Walnuts (raw, chopped)
Water, tea, brewed coffee and diet soda, with non-caloric sweeteners
(if desired). Limit specialty coffees, creamers and sugars as they are a
source of refined carbohydrates.
Vinaigrettes, barbeque sauces and wine sauces, as well as herbs and
spices are recommended; however, any condiment of choice can be
*This statement has not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.