Dot to Trot

My world is expanding as my butt is shrinking!

My Top 10 Kitchen Staples For Weight Loss

low carb plateI always get asked about what I eat to lose and keep the weight off. So I decided to put together a list of foods you will always find in my kitchen. These are my staples for weight loss. Since June of 2012, these foods have always been in my home – day in, day out. These are the only foods I am willing to make a special trip to the grocery store for. Yep, they are that important to me.

Here’s my list:

10. Plum Tomatoes
Yep, I love tomatoes. Love them in my chili, on salads,  roasted, and they’re great for sauces. But not all are equal. Some types are higher in carbs than others. I’ve settled on the plum tomato because a medium sized one (2 ounces) has 2g of net carbs.  I usually have 1/2 a plum with my first meal of the day.

9. Rubs & Spice Blends
In my pantry you’ll find anywhere from 5-8 different types of homemade rubs or spice blends.  You’ll find an assortment of spices for sauces, soups, dressings, poultry, beef, pork, and seafood. The aromas, color, and flavors makes our food that much more savory.

8. Cheese
I limit myself to 4 ounces/day of full-fat cheese. Sadly, I’m considering cutting back. While cheese is a great source of fat, it’s also high in protein. Which means the amino acid composition in dairy protein spikes insulin. Come January, 2016, I might be down to a few ounces per week.

7. Nuts!
Macadamia nuts specifically, although the occasional almond or walnut may make a surprise appearance. They are a great source of fat and an awesome quick and filling snack.

6. Leafy Greens
Ok, it is a broad category. But I always have them in my fridge. Spinach, kale, romaine, chard, red or green leaf, broccoli (yep, its a leafy green). Low in carbs and high in fiber, vitamins and minerals, and antioxidents. Who needs sugary, carb-loaded fruit?

5. Avocado
I eat them daily. Awesome source of healthy fat. And delicious! ‘Nuff said.

4. Bacon
It’s a no brainer bacon made the top 5, but I was shocked it didn’t make the top 3 on my list. Confession time: Sometimes I get an itch for a Scotch egg. On those rare occasions, my cravings for sausage replace bacon. Once that itch is scratched I’m back on the bacon.

3. MEAT!
Why not pick a favorite type or cut? That’s like asking a parent to pick a favorite child. Just wrong on all fronts. Meat says it all — beef, poultry, pork, lamb. I’m still working on fish, and I’m making progress on that front.

2. Eggs
They are the perfect food. High protein and healthy fat.  I think I eat in the neighborhood of 30 a week, and boy are the neighbors mad at me…(/rimshot).

1. Butter
Ah butter. I cook with it. I’ll top lean cuts of meat with it. I use it in sauces and spread it on oopsie bread.  The flavor it adds is amazing. And it’s a great source of healthy fat. However, I’ve become a butter snob. Grass-fed butter is superior in quality and taste. In my fridge you’ll find plenty of sticks of Kerrygold.

So there’s my top 10 list. What are some of your top foods?


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