Want faster weight loss?
Then do a self-guided kitchen raid.
If your kitchen is stocked with the makings for healthy meals and snacks you’ll easily stay on track, even when those late-night cravings strike.
So what should you keep on hand and what should be banned?
Use this self-guided kitchen raid to help you sort out the good from the fattening.
Go ahead, grab a big box, print out the list below, and then head to the kitchen. When you’re done, take that box straight to the nearest food bank.
Your Refrigerator
Let’s start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the “Donate this” list, then you know what you have to do. Get that box ready.
- Donate this: Beverages with high fructose corn syrup or sugar. Drinking calories and stressing your immune system is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.Replace with: Water. It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.
- Donate this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.Replace with: Lean organic proteins free of hormones and anti-biotics. Skinless chicken breast, lean ground turkey, wild fish – there are numerous choices when it comes to lean protein sources.
- Donate this: Fruit-flavored yogurt.I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.Replace with: Plain low or whole fat yogurt, Strauss yogurt and avoid eating every day. If you love yogurt, then get the low or whole fat plain version. You can even chop up some fresh fruit and stir it in.
Your Pantry
This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.
- Donate this: Sugar-filled, genetically altered cereal.If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it’s got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist. Also, if the cereal is non-organic you are most likely eating genetically altered food.Replace with: Whole Grain Gluten Free Oatmeal if you feel you must eat grains There is a huge difference between instant, sugar-filled oatmeal and whole grain gluten free oatmeal.
- Donate this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.Replace with: Walnuts. The key to making this snack a winner is to practice portion control. Place a handful of walnuts into individual bags for pre-portioned snacks.
- Donate this: Packaged Sweets.I don’t really have to explain this one, do I? Cookies and cakes and candies shouldn’t be a regular part of your diet, so keep them out of your house. It’s one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.Replace with: Fruit. When you want to munch on something sweet, turn to an apple or some frozen blueberries or raspberries.
Now march that box of off-limit foods to your nearest food bank and don’t look back.
It’s a great idea to raid your kitchen every couple of months as a way of keeping yourself on track.
Open up dialogue with your family members about the healthy changes that you’re making, and get everyone in on it.
The quickest and most permanent weight loss comes as a result of healthy eating and consistent, challenging workouts.
I’m here to help you meet your fitness and weight loss goals.
Call or email today to get started on a nutrition or fitness program that will get you on the fast track to your best body ever.
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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