Foods To Eat On A Diet

Don't know what foods to eat if your on a diet? Well, before I get into the foods you need to eat, I'm going to let you in on a little secret to losing weight and burning off those love handles for good.

In order to lose that extra pouch around your waist, you need to create a caloric deficit.

Yes, you need to eat less than what you are eating now in order to start losing weight.

This will create a caloric deficit and there's simply no other way to lose weight.

Think about if for a minute, if you're overweight and you've been consuming a surplus of food on a consistent basis, it means you've created a calorie surplus.

That means your body is storing calories in the way of fat, hence those love handles around your waist. If you start to eat more, your body will start to store more calories and you'll get fatter. So, you have to think about it in reverse. In order to lose weight, you need to eat less than what your body uses thus creating a calorie deficit. You see, there's no mystery or secret to losing weight.

However, exercise will play a major role in your success and something that you absolutely must do. There's no way of getting around this. I'll get into exercise on the next page, but just remember that it is vital that you do it.

Alright, what are the better known diet foods? The first thing that you have to do is get a starting point. This is very important and you simply have to know this. How are you supposed to know where your going if you don't know where your starting?

In order to get a starting point, you need to determine you base caloric intake for losing weight. This gives you a point of reference. In order to lose those love handles around your waist, your caloric intake should be about 12 times your body weight. So, if you weight 180 pounds, you base caloric intake should be 2,160 (12 x 180 = 2,160). If you weight 225 pounds, your base caloric intake should be about 2,700 (12 x 225 = 2,700).

This is your starting point and your diet will be built around this number. This includes the food to eat on a diet. Some of you will need more, some will need less but it's a starting point. The second thing you need to do is get your foods in order. This will be the food to eat on a diet. These foods will act as your fat burning fuel.

These foods will be included on your daily menu. This is where most people have the most problems when it comes to burning off those love handles. They simply don't know how to put together a proper menu. Here's what I suggest:

  1. 1) Put together a 7 day menu that includes your base calorie intake to lose weight;
  2. 2) Get your grocery list together including those foods you need in your menu;
  3. 3) Get a diary in order for you to start tracking your calories

The number one thing that you must do, immediately is to cut out the junk food. No more pop, no more chips, no more ice cream, no more high sugar, high sodium foods . None of that stuff must come into contact with your mouth. If you enjoy watching tv or movies at night, it's important that you get into the habit of eating healthy food and avoid junk foods. I know, it's hard but give it a week and you'll be eating healthy foods.

This is a very important point, don't be tempted to eat any junk food while your watching tv or movies because once you start, you're gonna fall right back into your old eating habits.

Let's use an example. Let's say I weigh 210 pounds and I want to lose 30 pounds. The first thing I would do is figure out my starting point. That is, I will multiply my body weight of 210 pounds by 12, which will give me about 2,520 base calories per day.

Once I have this number, I can figure out what I can eat in terms of calories. So, in this example, I've put together the following menu:


4 egg whites
½ cup mushrooms
½ cup green peppers
½ cup red peppers
1 oz low fat cheddar cheese - grated
1 whole wheat toast
1 cup of water

In a saucepan, saute mushrooms and peppers until soft (5 minutes) over medium heat. In a bowl, mix eggs with grated cheese. Add eggs and cheese to the saucepan and mix with mushrooms and peppers. Stir constantly until eggs are cooked. Serve with toast.

Mid morning meal

½ cup strawberries
½ cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup skim milk
½ cup orange juice


Grilled chicken

4 oz skinless chicken breast - Grilled
½ cup brown rice (uncooked)
1 cup of mixed vegetables
1 cup of water

Mid afternoon meal

3/4 cup 1% cottage cheese
½ can (4oz) can peaches- sliced
1 English muffin
1 tbsp peanut butter
1 cup of water

Mix peaches with cottage cheese. Toast muffin and add peanut butter.

Post workout meal

Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup water
½ tbsp honey


Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
1/4 cup brown rice (cooked)
1 cup of water

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside.

In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes.

Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli.

Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

The menu above gave me about 2,500 calories. In this example, I figured out a one day menu to go with my base caloric intake of 2,520. It’s pretty close so I’m not too worried. The next thing I would do is figure out two or three more days worth of menus. I usually keep most of my breakfasts and snacks the same while alternating between 2 or 3 of my favourite lunches and dinners.

The next thing I need to do is get my grocery list together and head to the food store and get the necessary food to eat on a diet. I usually do all of my planning on Sunday morning and head off to the grocery store to buy the items on my menu list.

I will follow this menu until I stop losing 1 to 2 pounds a week. Once I stop losing my desired weight, I will simply cut out some of my foods in my menu. This is the key to losing weight.

Here is a list of foods to eat on a diet. These foods are broken down according to protein, fat and carbohydrates.


Good protein sources:

• Egg whites;
• Lean chicken;
• Whey protein;
• Lean beef;
• Fish;
• Seafood;
• Cottage cheese;
• Turkey breast;
• Tuna;
• Ground turkey;
• Lentil beans;
• Kidney beans;
• Black beans;
• Pinto beans;
• Tofu;

Bad protein sources:

• Deli meats;
• Hard cheeses;
• Fatty diary products;
• Fatty meats such as ham and duck;
• All processed foods (such as hot dogs, bologna, sub meats, etc..);


Good carbohydrate sources:

• Long grain, unbleached rice;
• Potatoes
• Beans;
• Fibrous vegetables such as broccoli, asparagus, green beans, brussels sprouts, carrots, cabbage, cauliflower, celery, cucumbers, lettuce, mushrooms, green and red peppers, spinach, zucchini and other green leafy vegetables.
• Oats;
• Lima beans;
• Red beans;
• Black eye peas;
• Corn;
• Whole wheat flour;
• Peas;
• Brown rice;
• Sweet potatoes;
• Tomatoes;
• Wheat;
• Yams.

Bad carbohydrate sources:

• All junk food such as potato chips, pop, sweets, candies, pastry, cakes, cookies, booze (that includes beer), heavy breads, and all other processed sugars.
• Processed pasta;


Good fat sources:

• Extra virgin olive oil;
• Safflower oil;
• Sunflower oil;
• Flaxseed oil;
• Cod liver oil;
• Raw nuts;
• Avocados.

Bad fat sources:

• Heavy saturated oils;
• Whole milk;
• Hydrogenated products such as margarine;

These are some of the foods you will want to include in your diet in order to start losing those love handles. What you want to do is cut down on the heavy meats and processed foods and start including a lot of fibrous vegetables.

I know, these foods don’t taste as good as a big steak but trust me, once you start including these foods into your diet, you’ll start seeing results.

If there is one thing that I must push is to be consistent with the right food to eat on a diet. This is the key to getting defined and getting rid of the fat. You must be consistent with your diet or your weight losing plan won’t work. If you eat well for 3 days and pig out for the next two, you won’t lose anything and you’ll start to confuse your body. Keep consistent and you’ll get the results you want.

Alright, let’s move on to the meal plans. Click here to go to the meal plan section.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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