July 19, 2012 | Posted in Diet & Nutrition, Diet Plans, Weight Loss Wednesday | By

Are you confused about what to eat to lose weight? It doesn’t have to be confusing!

Woman Reading Food Label

Losing weight isn’t all about spending hours in the gym. Getting results and losing weight comes mainly from the foods that you eat. I know that many diets, even Weight Watchers (which I have done twice and was successful on), teach everything in moderation. This doesn’t mean that stuffing yourself with 20 points worth of Twinkies, chips, and ice cream will necessarily get you the results that you want. Not to mention the guilt that comes afterward!

So what AM I suppose to eat to lose weight?

Losing weight comes from making wiser choices ab0ut what you eat and filling your plate with natural, whole foods, including fruits, vegetables and lean protein. Sure, processed TV dinners are convenient, but are they healthy? Think about what you are eating, not to mention feeding your kids. Are you being role model for their health and nutrition? If making simple changes can keep your kids from struggling with their weight and disease, are you willing to do it?

Now this doesn’t mean that you have to cut out everything all at once or that you have to be perfect 100% of the time. But, take the first step and start replacing some of the bad stuff with better stuff. To lose weight, eating is 80% of what leads to success.

Michi’s Ladder is a food guideline. The goal is to stick to tiers 1 & 2. For the most part, tiers 1 & 2 are clean foods. Not everyone may like what’s on the list but for those struggling to figure out what types of food to eat to help with weight loss and fitness, it is a good guideline to follow.

Now that doesn’t mean you have to start out eating only from tiers 1 & 2, in fact, if you are just starting your weight loss journey, you are probably eating out of tiers 4 & 5, and that is certainly ok. The important thing is that you make the effort to start working your way up the ladder to the top tiers. This doesn’t mean that it will be easy and you won’t have setbacks, but try your best.

For a print out of Michi’s Ladder, click here.

Climb Michi’s Ladder – Eating to Lose Weight

Michi’s Ladder is a guideline, but you decide how you want to eat and lose weight. If you only ate from Tiers 1 & 2, you would have a near-perfect diet!

Tier 1: The Pious Tier

Apples, with skin
Artichokes
Arugula
Asparagus
Avocados
Beans
Beets
Bok choy
Boysenberries
Bran
Broccoli
Broccoli sprouts
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cereal, whole grain
Chard
Cherries
Citrus fruits
Collard greens
Cottage cheese, nonfat
Cucumbers
Egg whites
Endive
Fish, cold water (salmon, mackerel, sardines)
Fish, freshwater
Flaxseed
Garlic, fresh
Granola, raw,
no sugar
Hemp seed
Kale
Lettuce, romaine, green or red leaf
Milk, nonfat
Milk, soy
Muesli, raw,
no sugar
Mushrooms
Mustard
Nectarines
Oatmeal
Olive oil
Olives
Onions
Pears, with skin
Peas
Peppers
Plantains
Prunes
Radishes
Raspberries
Refried beans, nonfat
Rice, brown
Salsa, natural, no sugar
Seitan
Spinach
Squash
Strawberries
Sweet potatoes
Tea, green or black
Tempeh
Tofu
Tomato sauce, no sugar
Tomatoes
Vinegar
Water
Yams
Yogurt, nonfat,
no sugar

Tier 2: The Happy Tier

Apples, skinless
Bananas
Blueberries
Bread, whole grain
Cantaloupe
Cheese, nonfat
Chicken, skinless white meat
Coffee, black or cappuccino with nonfat milk
Corn
Cottage cheese,
low-fat
Cream cheese, nonfat
Duck, free-range
Eggplant
Fish, farmed
Granola or energy bar
Grapes
Hummus
Juice, fresh-squeezed with pulp, no sugar
Kiwifruit
Mangoes
Meal replacement
bar
Melon, honeydew
Milk, 1%
Nuts, raw
Ostrich
Pancakes, buckwheat
Papayas
Peaches
Pineapple
Plums
Raisins
Ricotta cheese, nonfat
Soy nuts
Soy sauce
Squid
String beans
Sunflower seeds
Tortillas,
whole wheat
Turkey breast
Vegetable juice
Veggie burger
Venison, free-range
Watermelon
Yogurt, no sugar
Zucchini

Tier 3: The Swiss Tier

A1 Steak Sauce
Angel food cake
Applesauce
Bagels
Beef, eye of round
Beef, London
Beef, top round
Canola oil
Cheese, low-fat
Chicken, dark meat
Chicken sandwich,
broiled
Chicken taco,
baked
Clams
Coffee, cappuccino with whole milk
Crab
Cream cheese,
low-fat
Eggs, whole
French fries, baked
Fruit, dried
Graham crackers
Granola
Honey
Jam or marmalade
Jerky, turkey
Juice, from concentrate
Ketchup
Lamb, lean
Lettuce, iceberg
Lobster
Mayonnaise
Milk, 2%
Muesli
Oatmeal, flavored
Oysters
Pancakes
Pasta, plain
Peanut butter, raw
Popcorn, plain
Pork tenderloin
Potatoes, baked
or boiled
Pretzels
Refried beans,
low-fat
Rice cakes
Rice, white
Sauerkraut
Soup, canned broth
Steak, lean
Sweet-and-sour
sauce
Veal cutlet
Wine, red
Yogurt, frozen,
nonfat

Tier 4: The Dodgy Tier

Animal crackers
Beef, filet mignon
Beef, lean ground
Beef, sirloin
Beef Stroganoff
Beer
Bread, refined flour
Buffalo
Butter
Caesar salad, with chicken
Canadian bacon
Cheese (including bleu and goat)
Chili
Chinese food
Chips, low-fat, baked
Coconut
Coffee, iced mocha latte with nonfat milk
Coffee, latte with whole milk
Coffee cake
Crackers
Grilled cheese
sandwich
Ham
Hot dogs, turkey
Ice cream, sugar-free or fat-free
Jell-O
Juice, sweetened
Lamb chops
Lasagna, with meat
Macaroni and cheese
Margarine
Meat loaf
Mexican food
Milk, whole
Muffins
Nuts, salted or roasted
Peanut butter,
not raw
Pepper, stuffed
Pizza, meatless or Hawaiian style
Popcorn, with salt and butter
Pork chop
Potato salad or
macaroni salad
Pudding, with
low-fat milk
Reuben sandwich
Sherbet
Shrimp
Sloppy Joe, lean beef
or turkey
Soft drinks, diet
Soup, canned creamy
Spaghetti,
with meatballs
Sub sandwich
Taco salad,
with chicken
Tortilla, refined flour
or corn
Tuna salad or
chicken salad
Vegetable oil
Wine, white
Yogurt, frozen

Tier 5: The Newburg Tier

Alcohol, hard liquor
Bacon
Baked beans
Beef, ground, regular
Beef taco, fried
Breakfast sandwich,
fast food
Cakes
Candy
Cereal, sugared
Chicken a la King
Chicken, buffalo wings
or nuggets
Chicken or fish
sandwich, fried
Chips, potato or corn
Chocolate
Cinnamon bun
Coffee, mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.
Cookies
Cream cheese
Creamed veggies
Creamer, nondairy
Doughnuts
French fries
Gravy
Hamburger, fast food
Hot dogs
Ice cream
Jerky, beef, pork,
or venison
Juice, sugar added
Lobster Newburg
Nachos
Onion rings
Pastries
Pies
Potato skins, fried
Potatoes, fried
Potpie
Refried beans,
with lard
Salad dressing, creamy
Sausage
Soft drinks, sugared
Tater tots
Toaster pastries

 

Melissa Wright, a health & fitness coach, would love to help make a turnaround in your life. Specializing in weight loss, fitness, and improving exercise and endurance. Mom by day, health and fitness geek by night. Photo junkie, crafty, oudoorsy chick with a flair for graphic design and digital marketing.

2 Comments

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