Health How to lose weight healthily? This food list will...

How to lose weight healthily? This food list will help you meet your new year resolution


Losing weight in a healthy way requires following a list of foods and customs.

Dr. Michael Greger, a doctor specializing in clinical nutrition, calls it his Daily Dozen or Daily Dozen and it is a summary of the “healthiest foods among the healthiest” and the habits that the doctor tries to adapt to his daily routine to stay fit and prevent diseases.

Eating all the items on the list will leave you satisfied, although they only contain 1,250 to 1,500 calories, about 500 less than what people normally eat. Greger states that this formula guarantees weight loss.

The list also urges people toward a diet of plant-based whole foods, which the doctor recommends in his new book, “How not to diet: the innovative science of healthy and permanent weight loss.”

Greger proposes this list as a basic guide for meal plans, minimizing meat, eggs, dairy and processed foods and maximizing fruits, vegetables, whole grains, nuts and seeds.

“When you tell people to eat plants, they don’t know what it means,” Greger said. “I’m not talking about beans-shaped candies but beans … real foods that grow from the soil, from the fields, not from the factories. These are the healthiest options.”

Some plants also have particular nutrients, including compounds to fight cancer, which are not found anywhere else, so Greger’s list includes many of those superfoods.

The foods that the doctor recommends next are the minimum that people should eat, but it can easily become the limit, Greger said. “There is a lot of room in the stomach, and some of these foods are so abundant that the hope is that if you really try to follow this, just there is no room for garbage (food)“, said.

Here is the list of Twelve daily foods:

1- Beans (three portions)

This includes all types of beans (such as lentils, black eye peas, white beans, chickpeas, etc.). Beans are an inexhaustible source of good things (they contain fiber, protein and iron) and help you feel full.

Sample portion sizes:

¼ cup hummus or bean sauce

½ cup cooked beans, tofu or tempeh

1 cup fresh peas

2- Berries (a portion)

Choose strawberries, raspberries, blueberries, cherries and blackberries. Berries are rich in antioxidants and fiber.

Sample portion sizes:

½ cup fresh or frozen berries

¼ cup dried berries

3- Other fruits (three portions)

This delicious category includes apples, avocados, bananas, oranges, peaches, mangoes, pineapples, pears and many other of your favorite fruits. They are rich in vitamins and minerals.

Sample portion sizes:

1 medium fruit

1 cup of cut fruit

¼ cup dried fruit

4- Cruciferous vegetables (a portion)

Keep in mind broccoli, cauliflower, kale, arugula, radishes and all kinds of cabbage. “They produce a material called sulforaphane, which has remarkable benefits and is not found anywhere else,” Greger said.

Sample portion sizes:

½ cup chopped cruciferous vegetables

¼ cup broccoli or Brussels sprouts

1 tablespoon horseradish

5- Vegetables (two portions)

This group includes a mixture of lettuce, spinach beets and kale.

Sample portion sizes:

1 cup raw vegetables

½ cup cooked

6- Other vegetables (two portions)


All your favorites are here: carrot, corn, pepper, onions, tomatoes, sweet potatoes, mushrooms and many others. Like fruits, they provide a variety of vitamins and minerals, as well as a lot of fiber.

Sample portion sizes:

½ cup leafless, raw or cooked vegetables

½ cup vegetable juice

7- Flax seeds (a portion)

Flax seeds have lignans that fight cancer, compounds that are essentially absent anywhere else, Greger said.

Sample portion size:

1 tablespoon ground flax seeds. Sprinkle your favorite foods.

8- Nuts and seeds (a portion)

Choose almonds, cashews, pistachios, pumpkin seeds, sunflower seeds, nuts and other favorites. Walnuts are loaded with antioxidants and healthy fats, and they help you feel full and full.

Sample portion sizes:

¼ cup nuts or seeds

2 tablespoons nut butter or seed

9- Herbs and spices

This category includes turmeric, cinnamon, chili powder, nutmeg, oregano and more. Turmeric, a powerful antioxidant, is a useful food to fight inflammation, according to some studies.

Sample portion sizes:

¼ teaspoon of turmeric, in addition to other herbs and spices without salt that you like

10- Whole grains (three portions)

whole grains

Take brown rice, oatmeal, popcorn, quinoa, whole wheat pasta and barley into account. Studies have found that whole grains help absorb fewer calories. Fiber, which is not digestible, can trap sugars and block fat and starch as it moves through your body, Greger said.

Sample portion sizes:

½ cup hot cereal or cooked grains

1 slice of bread

3 cups popcorn

11- Drinks (five servings)

Go for water, tea and coffee. Skip the cream and sugar.

Sample portion size:

1 12-ounce glass

12- Exercise (a portion)

Every little movement contributes and helps burn calories. You can do good exercise at home.

Sample portion sizes:

90 minutes of moderate intensity activity, such as walking fast, doing yoga or working in the garden.

40 minutes of strenuous activity, such as jogging, weight training or swimming.

And remember…

Greger knows that this list will be more aspirational than realistic for many people, so he recommends small steps to meet your Twelve daily foods. A good start could be sprinkle flax seeds on any food you like or add a banana to your oatmeal. The Daily Dozen mobile app can help you achieve the goal.

“The most important thing for people is that it doesn’t matter, unless you have a serious illness, what you eat today or next week or next month, but what you eat for the rest of your life,” he said.

The goal is to find a healthy diet that is sustainable, enjoyable and convenient.

“If it takes you two years to convince yourself, then take those two years. You will benefit during the next 50. This is how you have to think about it, really long-term“said Greger.


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