“You are what you eat, so don’t be fast, cheap, easy, or fake.” – Unknown

“If you keep good food in your fridge, you will eat good food.” – Errick McAdams

“By choosing healthy over skinny you are choosing self-love over self-judgement.” – Steve Maraboli

“Your diet is a bank account. Good food choices are good investments.” – Bethenny Frankel

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” – Adelle Davis

“A journey of a thousand miles begins with a single step.” – Lao Tzu

“The greatest wealth is Health.” – Unknown

Dieting isn’t just about restricting portions, it’s about including more of the right stuff too. A balanced diet uses these mini opportunities to make good choices.

Meat and egg whites are an ideal way to up your protein intake. Egg whites have all protein. Add chicken breast or tenderloin in your diet. When purchasing steak, or beef go for the leaner cuts.

Oats and potatoes are great for carbs, because they are very filling for the calories they contain. Sweet potatoes are also good, just don’t fry them in an excessive amount of oil. You would rather bake or boil them.

Berries are a source of antioxidants and micronutrients. Strawberries give you the most volume per gram and they are an amazing sweet treat

Broccoli contains fiber/micronutrients and is a great way to add volume to your meals. You should eat plenty of nutritious foods, especially when your body is in a calorie deficit.

Peanut butter is one of my favorite foods, but can be dangerous when dieting. Since it is so calorically dense, you could make a slight swap.

Don’t be afraid to include some of your favorite foods into your diet on occasion. The key is to use moderation and plan the foods into the diet ahead of time. Instead of having a whole pizza you can eat a slice or two, Instead of eating half a dozen donuts, eat one!

80% of our total daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats. This means that 20% of our total daily calorie intake can be “flexible” and can be allocated to foods we really enjoy, like a slice of pizza or some ice cream.

Beware of the big salads with lots of delicious, crunchy, deep-fried toppings. In the restaurant, salads can contain over 1,000 calories when you take into account croutons, avocado/guacamole, etc which is oftentimes more than a burger.

It is not enough to induce fat loss. Many healthy foods are actually chock full of calories, thus leading you to consume far more calories than you realize.

If you are struggling with overeating, try having some more protein in your diet. When we are in a calorie deficit and trying to lose weight, our body is going to want to burn everything.

The foods that are very healthy for skin

1. • Blackberries, blueberries, raspberries, 
   • Spinach
   • Lentils
   • Black beans, kidney beans, white beans
   • Fatty fishes like salmon, mackerel, tuna

The foods that clean our liver

1. • Leafy Greens
   • Lemon juice
   • Avocado
   • Green tea
   • Turmeric
   • Carrots