DIY Kitchen Raid (Banned Items List)

By March 21, 2013Health, Nutrition
break bad habits

Hey, how are you!

This is a probably a stupid question, but…

Want faster weight loss?

Then perform a bad food exorcism in the form of a kitchen raid.

If your kitchen is stocked with the makings for healthy foods, 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 the short guide below 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 (look at the ingredients list).  Drinking calories is one of the fastest ways to store body fat, 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 fat loss efforts. Keep plenty of cold water on hand for proper hydration.

Donate this: Pre-cooked meats.  Usually these types of meats are fattier than usual and highly seasoned with salts to help it keep for months.  It is tempting to keep these types of already cooked foods available to easily pop in the microwave, but they will not help you eat optimally when it comes to high quality proteins.

Replace with: Raw, lean meats.  Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.  Buy your lean meats in their most basic form and then season them yourself when you cook.

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 comes from sugar.  Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.

Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese.  If you love yogurt, then get the low-fat plain version.  You can even chop up some fresh fruit and stir it in.  Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.  Yum-Yum!

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 your donation box and opening your pantry.

Donate this: Sugar-filled 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.

Replace with: Whole Grain Oatmeal.  There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.  Treat your oatmeal much like your yogurt or cottage cheese by adding some fruit for some natural sweetness.

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: Nuts.  The key to making this snack a winner is to practice portion control.  Place a handful of your favorite nuts 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 a piece of fruit.  If you buy canned fruit (I like canned pineapple) just make sure you buy the kind in it’s own juice and has no added sugars or syrup.

Now march that box of off-limit foods to your nearest food bank and don’t look back.

Keeping your kitchen stocked with lean foods will get you lean and keep you lean.

If you have family members who aren’t living the lifestyle you are then open up some dialogue with them about the healthy changes that you’re making, and get everyone in on it.

The quickest and most permanent fat loss comes as a result of a consistent and healthy lifestyle.

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