possible pat s Approved food list

possible pat s Approved food list

APPROVED FOODS LIST The fact that you are reading this means that you know how important the right nutrition is when it comes to losing weight and gaining your health back. This guide is designed to help you find the foods that will help you reach your goals and keep the weight off. If you are staring like I did, with a lot of weight to lose, then right now just focus on learning to incorporate these foods, every single day and start taking out the foods that don t appear in the guide. The best way to find success on this Approved Foods List is to just focus on eating from the list consistently, and not counting calories at first. This will help you naturally drop weight, stop cravings, create balance and enjoy the weight loss journey. That s how I lost 350 pounds and saved my own life! Once picking foods from the list becomes effortless, you can move toward tailoring your portions to meet your goals. Click >> HERE << to find out more about tailored nutrition when you are ready to take your results to another level!

MY STORY Ever since I was a little kid, I was overweight and as I grew, the weight only added on. All my life people stared and made fun of me, but I tried not to let it bother me and would laugh it off. I didn t realize just how much weight I had gained until I lost a bet and had to do 50 push up only I couldn t even do one. This simple act shattered everything I had thought about myself. At the time, I was hired as a bodyguard. I was the guy who was supposed to protect people, yet here I was not even able to do a simple push up. I felt weak and embarrassed. I felt ashamed. I went to the doctor to figure out just what was going on and was shocked when I stepped on the scale and saw that I was 605 lbs! I never in my life thought that I could weigh that much. How did this happen? How could I let this happen? And then the doctor explained to me how this much extra weight was putting my life in danger and that early death was a very real possibility. That was enough for me to make the decision to change my life, so that I could fight for my life. I went home, threw out everything in my cupboard and decided I was going to eat healthy. I also made the choice that if I wanted to eat, I had to walk the mile and half to the nearest Walmart and buy each of my meals. I stuck to my plan and within 90 days I dropped my first 100 lbs. Today, I have lost about 350 lbs and am on my way to becoming a bodybuilder, something I never thought would be a goal of mine. Everyone told me I couldn t do it and I m proving them wrong and now I want to show that for you too, anything is possible! PAT S Approved Foods List 3

MACRO LIST What s In My Food? VEGETABLES (NON-STARCHY) ARTICHOKES (1 MEDIUM)... 59 cal, 0.2g fat, 13.1 g carb, 4.1g protein ASPARAGUS (1 CUP)...27 cal, 0.2g fat, 5.3g carb, 2.9g protein BEETS (1 CUP)... 58 cal, 0.2g fat, 13 g carb, 2.2g protein BROCCOLI (1 CUP, FLORETS)... 20 cal, 0.2g fat, 3.7g carb, 2.1g protein BRUSSEL SPROUTS (1/2 CUP, BOILED)... 28 cal, 0.4g fat, 5.5g carb, 2g protein BUTTERNUT SQUASH (1 CUP, CUBED)... 63 cal, 0.1g fat, 16.4 carb, 1.4g protein CAULIFLOWER (1 CUP, FLORETS)... 27 cal, 0.1g fat, 5.7g carb, 2.1g protein CABBAGE ( 1 CUP, SHREDDED)... 17 cal, 0.1g fat, 3.9g carb, 1g protein CARROTS (1 CUP, CHOPPED)... 52 cal, 0.3g fat, 12.3g carb, 1.2 g protein CELERY (1 MEDIUM STALK)... 6 cal, 0.1g fat, 1.4g carb, 0.3g protein CUCUMBERS (1/2 CUP, SLICES)... 8 cal, 0.1g fat, 1.9 g carb, 0.3g protein GREEN BEANS (1 CUP)... 31 cal, 0.2g fat, 7g carb, 1.8g protein GREEN BELL PEPPER (1 CUP CHOPPED)... 30 cal, 0.3g fat, 6.9g carb, 1.3g protein KALE (1 CUP, CHOPPED)... 34 cal, 0.5g fat, 6.7 g carb, 2.2g protein MUSHROOMS, WHITE (1 CUP, SLICED)...15 cal, 0.2g fat, 2.3g carb, 2.2g protein ONIONS (1/2 CUP, CHOPPED)... 34 cal, 0.1g fat, 8.1g carb, 0.7g protein RED BELL PEPPER (1 CUP, CHOPPED)... 39 cal, 0.4g fat, 9.4g carb, 1.5g protein ROMAINE LETTUCE (1 CUP, SHREDDED)... 8 cal, 0.1g fat, 1.5g carb, 0.6g protein PEAS (1 CUP)... 118 cal, 0.6g fat, 21g carb, 5g protein SPINACH (1 CUP, CHOPPED)... 7 cal, 0.1g fat, 1.1g carb, 0.9g protein YELLOW PEPPER (1 CUP, CHOPPED)......41 cal, 0.3g fat, 9.5g carb, 1.5g protein Vegetables are a great way to fill up without consuming a bunch of added calories. Feel free to eat as much veggies from the list above as you would like to help keep you feeling full. PAT S Approved Foods List 4

CARBS BROWN RICE (1 CUP)... 216 cal, 1.8g fat, 45g carb, 5g protein JASMINE RICE (3/4 CUP)... 160 cal, 0g fat, 36g carb, 3g protein OATMEAL (1 CUP)... 158 cal, 3.2g fat, 27g carb, 6g protein SWEET POTATO (ONE 5 LONG)... 112 cal, 0.1g fat, 26g carb, 2g protein QUINOA (1 CUP)... 222 cal, 3.6g fat, 39g carb, 8g protein Keep in mind if you are weighing and measuring your food, these carbs are measured as cooked. Carbs are used to fuel your body and can be a great source of energy, but they can also have a negative impact on your goals when you over consume them or eat the wrong ones. There are many different foods that contain carbs and some of them can have a greater impact on your goals than others. I have picked some of my favorite carbs that will both give you energy and keep you from losing weight. If you choose to include carbs in your diet, stick to the few I have listed above and limit your consumption. Use them to give you energy to get your exercise done. Whether you are starting off by walking or you are already hitting the gym, your carbs should be used to fuel these activities and these are the days you will want to consume them. FRUIT* APPLE (1 MEDIUM)... 93 cal, 0.3g fat, 24.7g carb, 0.5g protein BANANA** (1 MEDIUM)... 105 cal, 0.4g fat, 27g carb, 1.3g protein BLACKBERRIES (1 CUP)... 62 cal, 0.7g fat, 14.7g carb, 2g protein BLUEBERRIES (1 CUP)... 84 cal, 0.5g fat, 21.4g carb, 1.1g protein CRANBERRIES (1 CUP, UNSWEETENED)... 46 cal, 0.1g fat, 12.2g carb, 0.4g protein LEMON (1 MEDIUM FRUIT)... 17 cal, 0.2g fat, 5.4g carb, 0.6g protein LIME (1 MEDIUM FRUIT)... 20 cal, 0.1g fat, 7.1g carb, 0.5g protein RASPBERRIES (1 CUP)... 64 cal, 0.8g fat, 14.7g carb, 1.5g protein STRAWBERRIES (1 CUP, SLICED)... 53 cal, 0.5g fat, 12.7g carb, 1.1g protein PAT S Approved Foods List 5

ROMA TOMATO (1 MEDIUM FRUIT)... 35 cal, 1g fat, 7g carb, 1g protein CHERRY TOMATO (1 MEDIUM CUP)... 27 cal, 0.3g fat, 5.8g carb, 1.3g protein * Fruit is a great way to curb a sweet tooth, but keep in mind that they are still full of sugar. Even natural sugar can have a major impact on your weight loss. If you choose to consume fruit I recommend that you limit your consumption and stick to berries because they have a lower impact on your blood sugar levels. ** Limit 1 banana/day for your smoothie due to their high amount of carbohydrates. FATS ALMOND BUTTER (1 TBSP)... 98 cal, 9g fat, 3g carb, 3.4g protein ALMONDS... 164 cal, 14.4g fat, 5.6g carb, 6g protein AVOCADO (1 MEDIUM)... 234 cal, 21.4g fat, 12.5g carb, 2.9g protein BRAZIL NUTS... 186 cal, 18.6g fat, 3.2g carb, 4.1g protein CASHEWS... 157 cal, 12.4g fat, 8.6g carb, 5.2g protein HAZELNUTS... 178 cal, 17.2g fat, 4.7g carbs, 4.2g protein MACADAMIA NUTS... 204 cal, 21.5g fat, 3.9g carb, 2.2g protein PECANS... 196 cal, 20.4g fat, 3.9g carb, 2.6g protein PISTACHIOS... 159 cal, 13g fat, 8g carb, 6g protein PUMPKIN SEEDS, ROASTED... 126 cal, 5.5g fat, 15.2g carb, 5.3g protein SUNFLOWER SEEDS, ROASTED... 165 cal, 14.1g fat, 6.8g carb, 5.5g protein WALNUTS... 185 cal, 18.5g fat, 3.9g carb, 4.3g protein PAT S Approved Foods List 6

BEVERAGES ALMOND MILK (8 oz)... 60 cal, 2.5g fat, 8g carb, 1g protein COCONUT MILK (8 oz)... 80 cal, 5g fat 7g carb, 1g protein COCONUT WATER (8 oz)... 46 cal, 0.5g fat, 8.9g carb, 1.7g protein BLACK TEA (8 oz)... 2 cal, 0g fat, 0g carb, 0g protein WATER (8 oz)... 0 cal, 0g fat, 0g carb, 0g protein SPARKLING ICE (8 oz)... 0 cal, 0g fat, 0g carb, 0g protein MEAT TURKEY BACON (4 oz)... 244 cal, 18g fat, 2g carb, 18.8g protein 90% LEAN GROUND BEEF (4 oz)... 246 cal, 13.3g fat, 0g carb, 29g protein SIRLOIN (4 oz)... 240 cal, 14g fat, 0g carb, 27g protein CHICKEN (1/2 BREAST, SKINLESS)... 141 cal, 3g fat, 0g carb, 27g protein 97% LEAN GROUND TURKEY (4 oz)... 160 cal, 8g fat, 0g carb, 24g protein EGGS WHOLE EGG (S)... 54 cal, 3.6g fat, 0.3 carb, 4.8g protein WHOLE EGG (M)... 63 cal, 4.2g fat, 0.3 carb, 5.5g protein WHOLE EGG (L)... 72 cal, 4.8g fat, 0.4g carb, 6.3g protein WHOLE EGG (JUMBO)... 90 cal, 6g fat, 0.5g carb, 7.9g protein WHOLE EGG (1 oz)... 41 cal, 2.7g fat, 0.2g carb, 3.6g protein EGG WHITE (L)... 17 cal, 0g fat, 0.2g carb, 3.6g protein EGG WHITE (1 CUP)... 126 cal, 0.4g fat, 1.8g carb, 26.45g protein EGG WHITE (1 oz)... 15 cal, 0g fat, 0.2g carb, 3.1g protein EGG YOLK (1 oz)... 91 cal, 7.5g fat, 1g carb, 4.5g protein PAT S Approved Foods List 7

SEAFOOD SNOW CRAB (½ LB)... 60 cal, 1g fat, 2g carb, 14g protein HALIBUT (6 OZ)... 125 cal, 3g fat, 0g carb, 24g protein SALMON (4 OZ)... 200 cal, 12g fat, 0g carb, 22g protein SHRIMP (6 OZ)... 270 cal, 4g fat, 3g carb, 52g protein TUNA STEAK (4 OZ)... 124 cal, 1g fat, 0g carb, 28g protein TUNA CANNED (3OZ CAN, IN WATER)... 70 cal, 0.5g fat, 0g carb, 16g protein These options are all great sources of protein, some of them leaner than others. Pick more lean cuts of meat for most of your meals, and remember if you choose a fattier cut of meat, you will not need to add extra fats to your meal to keep it balanced. DAIRY LOW FAT GREEK YOGURT (1 CUP)... 170 cal, 5g fat, 9g carbs, 23g protein MOZZARELLA CHEESE (1 OZ)... 78 cal, 4.8g fat, 0.9g carbs, 8g protein CHEDDAR CHEESE (1 OZ)... 55 cal, 5g fat, 1g carbs, 3g protein SUPPELEMENTS* WHEY PROTEIN** PLANT PROTEIN** BCAAS MULTIVITAMINS FISH OIL * Be sure your supplements do not include any added sugar. ** Look for protein that is sugar free, around 220 calories per serving PAT S Approved Foods List 8

TOP SWAPS Tips: (when moving swapping from lean to fatty meats add 1 oz butter or olive oil) Meats: 3 oz chicken = 6 oz turkey = 3 oz Tuna = 3 oz Mahi Mahi = 3 oz Tilapia = 4 oz Shrimp = 4 oz Halibut = 3 oz Salmon = 3 oz Pork Chop = 4 oz Steak = 4 oz 90% Lean Beef Carbohydrates: 1 sweet potato (5 long)= 1 cup Diced Red Potato = ½ cup white rice = ½ cup quinoa = ½ cup beans = ¼ cup oatmeal (dry) = 2 slices Ezekiel bread = 2 cup squash Fruits: 1 cup strawberries = ½ cup blueberries = ½ banana = ½ pear = 1 cup watermelon = ½ cup cherries = 1 peach = ½ cup pineapple = ½ cup mango Fats: 1 tbsp butter butter = 1 tbsp olive oil = 1 tbsp coconut oil = ½ avocado Other Proteins: 1 cup greek yogurt = 1 cup lowfat cottage cheese = 1 serving of protein powder = 1 cup egg whites Nuts and Cheese: 1 oz almonds = 1 oz cashews = ½ oz macadamia nuts = 2 oz feta cheese = 2 oz goat cheese = 2 oz mozzarella cheese Beverages: 1 cup almond milk = 1 cup coconut milk = 1 cup skim milk Vegan Swaps: 6 oz firm tofu = 3 oz tempeh = 3 oz seitan PAT S Approved Foods List 9

USE YOUR APPROVED FOODS LIST WITH HOW TO LOSE WEIGHT 101 You can use this Approved Foods List along with my guide, How to Lose Weight 101. In fact, I highly recommend that the two be used in conjunction with one another. In How to Lose Weight 101, I walk you through the steps that I took when I first began to see successful weight loss so you too can begin to lose the weight. As you follow these steps, use the foods listed in this guide, as they are the same ones I used to lose the weight and they are the same ones I still use today to keep the weight off. PAT S Approved Foods List 10

Thank you for taking the time to working on your health and taking control of your weight. I m here to help you, so please feel free to email me with questions! Also, follow me for more free content and inspiration!»» Twitter»» Instagram»» Facebook»» Youtube And share you story with me with the hashtag #anythingispossible Always consult with your physician before you begin any type of nutrition or exercise program or adopt a change in your diet. The ideas and information expressed in this guide are not intended to be medical advice but rather used for educational purposes only. This guide was developed for people over the age of 18. The author(s) are not responsible in any manner for injury or health conditions that may occur through following opinions in this guide. Always consult your doctor if you begin to notice any change in condition and stop following the guide right away. If you are taking any medication, you must speak and consult with your doctor before starting in nutrition or exercise program. The author(s) advises the reader to take full responsibility for their own health and safety. No part of this book may be used or reproduced in any manner without expressed permission from the author(s).