Weight Loss Without Being Hungry Part 2

First, thanks to all of the positive comments that I received, both on this page and on twitter. I really appreciate all of the positive encouragement. If you haven't read that post, make sure to do so here:
Weight loss without being hungry

Hear is a partial list of foods that one can have on both Zero carb and Carb allowed days.


Proteins:

Boneless Chicken breast
Eggs ( no more than two a day )
Egg beaters
Egg whites
Tuna
Lean Pork ( pork tenderloin is perfect!)
Cod
Sole
Tilapia
Salmon
Lean Ground Turkey
Turkey Breast
Shrimp
Scallops
Mussels

Dairy:

No sugar added Almond milk (I know ..not dairy, but I use it in my smoothies)
Low Fat cottage cheese
Nonfat Greek style plain yogurt ( I prefer Fage, Voskos or chobani )
Nonfat plain yogurt
Nonfat Kefir

Vegetables: 

Green beans
Broccoli
Artichokes
Asparagus
Bell Peppers
Cabbage
Bok Choy
Carrots
Cauliflower
Celery
Cucumbers
Egg Plant
Garlic
All green leaf vegetables
Leeks
all varieties of Lettuce
Mushrooms
Onioms
Tomatoes


Fruits: (Remember no fruits after 2pm and only two servings a day)


Apples
Berries
Grapefruit
Lemons
Oranges
Peaches
Plums
Red Grapes


Good Carbs for carb days:

Barley
Brown Rice
Bulgur
Coucous
Oats
Sweet potato (1 small is 1 serving)
Potato (1 small is 1 serving)
Acorn squash
Butternut squash
spaghetti squash
yam (1 small is 1 serving)
Peas
Lima beans
Pinto beans
Black beans
Lentils


Good Fats:

Olive oil
Flaxseed oil
Peanut oil
and  my favorite....Coconut oil


A Note on working out:

In my previous post there was a sample workout program that I use....two things I must make clear...DO NOT OVER TRAIN THE MUSCLES.

Most books on work out programs, fitness are the biggest garage out ... even more so in the bodybuilding community.  They promote these insane work out programs.  done by professional athlete with insane genetics, not the average person. Even my work out is for someone is pretty good shape, that is use to working out....if you have NEVER worked out before...cut the amount of set for each movement in HALF...2 sets per exercise.

Muscles grow during rest and having proper diet...if you over train you will not get results! I also recommend two things 1) A training log 2) and changing your work out every 3-4 weeks.


Without a training log there is no way to mark your progress. You should be striving to either lift more weight, or increase the amount of reps every workout. Once one gets beyond 12 reps that one can do to failure.... increase the weight! By "mixing up ones workouts, one gets muscle confusion and ones works out will not get stagnate. For example, replace flat bench dumbell presses for flat bench press. By doing this, one is constantly pushing the muscles to do new things.

Keep eating, working out and being the healthiest and hottest of your life!!