Weight Loss/Maintenance

I have go and no go foods. All above ground vegetables go. Only below ground vegetables are onions and green onions. I have dramatically reduced to just food taste for the onions.

Only fruits are avocadoes, tomatoes, egg plants, blackberries, and blueberries. Blackberries and blueberries at 2-3 oz in a bowl of plain Greek yogurt (my dessert). One avocado or roma tomato a day (I prefer romas which I eat in salads).

I regularly sauté mushrooms (8 oz mushroom with two tablespoons of butter). The excess butter is then poured with some olive oil to sauté green and colored bell peppers.

I will roast chicken (thighs and legs) with vegetables on the bottom of the roasting pan (mushrooms, onions, bell peppers).

Look to limit calories as well as carbs with high caloric density foods like nuts and cacao (90% plus). I store them in a cupboard fairly high up and fill a small container if it is snack time.

I eat to satiation and in some cases beyond asparagus, cabbage, brussel sprouts, broccoli, and cauliflower (my wife has a bad habit of filling a plate up and bringing it to my office when I am working). I steam these vegetables. Invest in a good steamer.

I make up a wonderful roasted eggplant, but I can't get my daughter or wife to eat it. It doesn't last long.

12 and 12 fast regularly. I have also had a few 16 and a 24 so far.

Usually 8 oz or meat once or twice a day. Lean but prepared with olive oil. Strip and sirloin steak (all accessible fat removed), all parts of the chicken (skin removed), fish fillets with skin (tilapia, salmon, trout), and shrimp (lots of it). Some lamb when it is available at a reasonable price (check Aldi's).

Light on winter squash since it is a Keto violation but really good. Acorn is supposed to be the worst for you. I love it roasted with olive oil (more satiating than steamed).

All the zucchini and summer squash you care to eat (usually as a substitute for potatoes in soups and as part of an Italian dish with homemade pasta sauce).

I make my own romaine salads. Another small violation is radishes, but I limit them. I include Romas, onions, green onions, and bell peppers.

If it comes in a package, you need to examine it closely. I use prepackaged scampi sauce because I still had a bunch of that available.