December 24th, 2018
By Natan Schleider, MD
So I wanted to follow-up with the nitty gritty foods I eat that have been working for me to maintain reasonable weight loss (current weight 203, I peaked at 222 earlier this month).
Disclaimer: These are not official physician or nutritionist recommend foods as some are high in sodium for example BUT they taste great (to me) and are low calorie…
Dr. Schleider Go-To Meals and Snacks for weight loss including calories per serving:
- Canned artichoke hearts–I love salty foods and while these tend to have high sodium, at only 20 calories per serving or 60 calories per can these are a great snack when you have a strong craving for something like chips.
- Mushroom Bisque Soup with little to no cream–This is actually easy to prepare and there are lots of great recipes on line. Given mushrooms have virtually no calories nor nutritional value while tasting great, you can substitute White Kidney Beans (Cannellini Beans) for cream which gives the bisque a nice creamy texture when blended. These beans are nutritional with zero fat, 19 grams carbs, and 7 grams protein per 1/2 cup serving which only has 100 calories.
- Salsa–I love salsa and put this on everything from egg whites in the morning to chicken breast in the evening. At 10 calories per two tablespoons I get a lot of flavor for otherwise tiresome foods.
- Unsweetend Almond Milk–At only 30 calories per serving vs 70 for skim milk, I use this in my morning tea or coffee.
- Bone and Vegetable broth–If you are a quasi-serious cook, you know that a good broth serves as key base to great soups (I’m big on soups if you can’t tell, especially in winter). One cup of chicken bone broth has 35 calories, 9 grams protein, no carbs, no fat. Vegetable broth at 20 calories per cup has no fat, no protein, and 4 grams of carbs.
- Boneless Pork chops–At roughly 300 calories per 8 ounce serving, these have virtually same calorie and protein as chicken breast which just gets dry and tiresome for me week after week.
- Sumo tangerines–I get these on freshdirect and at 40 calories they are delicious and better yet, peel so easily (unlike most oranges where I spend about an hour removing peel).
- Cucumbers–I get the foot long ones and when starving or cooking I can easily polish a whole one which for about 100 calories is quite filling.
So the above foods have been working for me this month. My next challenge is to balance exercise with diet in that days when I work-out, I am way hungrier (like 5 times as hungry) then days I don’t and I HATE feeling hungry. I turn into a grouchy, ‘hangry,’ sleepless man so when I figure this out, I’ll let you know.
Dr. Natan Schleider