Did you know you can lose hundreds of pounds with basic food swaps? The people of TLC "My 600-lb Life" have proved that weight loss simply requires calorie cutting and portion control. But simple isn't always easy and holidays and summer vacation are the hardest times. Here are are sinfully delicious, lowfat, low calorie picnic recipes, summer BBQ and grill alternatives based on Dr. Nowzaradan's bariatric surgery diet.
Vegetarian food swaps to cut fat
Swap animal for vegetable fat. Cut saturated fats using olive oil, sesame and walnut oil, safflower, sunflower even coconut oils for grilling.
Avoid processed foods with transfat (aka partially hydrogenated fat) by reading labels. Look for foods with omega-3 and MUFA (monounsaturated fatty acids). Serve almonds (almond milk, almond butter), avocados, zucchini and olives with your fresh veggie trays. Reality televisions' Dr. Now gets jaw-dropping weight loss on "My 600-lb Life" from these ketogenic diet recipes.
Protein swaps to cut salt, carbs, fat, gluten, sugar
Yes, meat has gluten, carbs and sugar in it, especially processed and pre-cooked meats like hotdogs, burgers, sausage, breaded chicken and fish. Even veggie burgers may contain sugar and aren't gluten-free. Dr. Now of "My 600-lb Life" says to grill, bake or broil meat and fish rather than fry or roast.
Make your own herb-based rubs with black pepper, Himalayan pink salt, rosemary, basil, sage, onion, garlic and oregano. Or use salt-free Spike or Mrs. Dash. Tenderize cuts of meat by pounding rather than seasoning or marinating. Add ice chips to burgers to keep them from getting dry.
Diet grill alternatives for weight loss
"My 600-lb Life" Reality TV Dr.
Now encourages gastric bypass surgery patients to up the protein. But he advises skipping processed meats over more ketogenic fresh meat. Buy lean beef, chicken and pork and trim fat at skin. This loses extra sodium, fat, sugar and calories. If you must have breaded fish or chicken use tempura or crushed saltines or oyster crackers.
Swap steaks for chicken breast. Dress with non-stick cooking spray, lime juice, orange and lemon zest, Cajun pepper blend, crushed bay leaf, oregano, garlic and paprika. Trade in brats and hot dogs for nitrate/nitrite-free chicken sausage.
Go pescatarian for weight loss
Switch out brats and pork chops chops for fish. Season salmon, trout, marlin, yellowfin tuna, swordfish or Pollock with cooking spray, lemon juice, dill, celery seed and paprika. Grill shrimp skewers. Clean and place large shrimp on metal skewers. Spray with butter-flavored cooking spray. Season with garlic, paprika, Parmesan cheese, sea salt. Ketogenic and pescatarian diets are perfect for "My 600-lb Life" patients.
Mediterranean diet grill alternatives
Swap hot dogs and brats for kebabs, souvlaki, kafta or shwarma. Cube and skewer chicken breast or lean pork loin. Marinate with olive oil, lemon juice, rosemary, oregano, sea salt and garlic. For kafta, grind beef and season with garlic, pepper, shallot, sea salt and onion. Add cut vegetables to skewer as desired. Grill. Swap meat burgers for falafel. Ziyad brand makes perfect burger alternative. Grill lightly in olive oil. Serve with pickled turnips, babaganouj or hummus for the perfect Mediterranean Diet grill recipe. These "My 600-lb Life" recipes are halal and kosher.
Lose weight with vegan and vegetarian grill recipes
Swap hamburgers for homemade veggie burgers.
Most "My 600-lb Life" patients ate themselves to obesity on junk food. So weight loss requires new thinking. Cook quinoa, TVP (textured vegetable protein) and cubed winter squash. Season with garlic, Bragg's Liquid Amino, lime juice and liquid smoke. Finely chop and add any combo of onions, scallions, leeks, carrots, broccoli, zucchini, cauliflower, kale. Form into patties. Grill peppers and mushrooms. Clean colored pepper halves or Portobello mushrooms (remove gills). Blend feta and Parmesan. Add minced onion, shallots, tomatoes, basil, garlic, marjoram, sage and cracked pepper. Fill cavities, grill till cheese is melted and bring to the picnic.
