The ultimate diet foods list

It's that time of year again! With bathing suit season around the corner, it's time to get rid of excess weight that keeps you from reaching your weight-loss goals. In order to lose weight and keep it off for good, you must... eat.

To lose weight in a sensible way, focus on eating and drinking quality calories and balancing your hormones. Hormonal balance is a dietary approach that regulates blood sugar by avoiding foods that make your body over-secrete the hormone insulin (excess insulin = excess fat storage). Eating for hormonal balance involves choosing from the following three food groups:

1. Low glycemic index carbohydrates such as whole grains, vegetables (excluding white or mashed potatoes) and most fruits. Avoid white refined flours, sugars, cereals, cookies, muffins and cakes.

2. Lean proteins -- Proteins trigger the secretion of glucagon, insulin's "enemy." Glucagon is a hormone that breaks down fat. Optimal lean protein sources include egg whites, fish, chicken, turkey, low-fat dairy products (i.e. yogurt, cottage cheese), occasional lean beef and soy.

Include one lean protein source at breakfast, lunch and dinner. Women need approximately four to six ounces of protein per meal, while men require slightly more (five to seven ounces). Remember, a deck of cards is equivalent to three ounces of protein.

3. "Good fats" -- You must eat fat in order to lose fat. Research clearly indicates that eating high-quality monounsaturated fats (olive oil, avocados) and essential fats (cold-water fish, nuts, seeds) helps with weight loss. For weight loss and overall health, avoid inflammatory fats such as saturated fat (full-fat cheeses, red meat) and trans fatty acids.

Now that you know some basic food guidelines for weight loss, here's a handy list of the top 10 tasty and diet-friendly foods to enjoy. Click to get a printer-friendly PDF version of the ultimate diet foods list here.

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1. Berries -- Berries are full of anti-oxidants and rank low on the glycemic index. Top your yogurt or cereal with strawberries, raspberries and blueberries and you'll avoid sugar cravings.

2. Whole grain breads -- You don't have to give up bread in order to lose weight. But you do have to give up the wrong types of bread such as white bread or whole wheat bread made from refined flours. Stick to breads that contain whole grains or are made from 100% whole-wheat grains. Look for sprouted grain bread options, too. The process of sprouting a grain pre-digests some of the starch content and lowers its glycemic index rating.

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3. Walnuts -- Walnuts are great sources of omega 3 fats and help to satiate mid-day hunger pangs.

4. Yogurt -- Grab-and-go protein options can be hard to find. Eating plain yogurt with a bit of granola is the perfect way to start your day or enjoy it as a snack.

5. Green tea - Green tea contains high concentrations of catechin polyphenols. These compounds intensify your body's ability to burn calories and fat. How much should you drink? Research shows that three cups of green tea per day is a great start.

6. Chicken or turkey breast -- Protein helps your body to burn more calories because your body needs more energy to digest them. Eating chicken or turkey on a salad or a whole grain bun will fill you up and keep your blood sugar stable so you can avoid an energy crash.

7. Extra virgin olive oil --This healthy type of fat adds flavour to food, has heart-healthy properties and can help you to lose weight. When buying, look for olive oil in a dark bottle that's labelled "extra virgin and cold pressed" -- made from the first pressing of the grape.

8. Wild salmon -- A mere four ounces of salmon offers a whopping 28 grams of protein. Loaded with omega 3 fats, salmon is a nutritional superstar for weight loss and health.

9. Dark chocolate -- What's this, you say? Dark chocolate for weight loss? To lose weight, it's important to avoid feelings of deprivation and intense cravings. When you feel like you're on a diet, you're at risk for a food binge. Keep 50- to 100-calorie, individually wrapped dark chocolate squares in the fridge or freezer and allow yourself the occasional indulgence.

10. Clementine oranges -- Naturally sweet and easy to pop in your purse or bag, these tasty little fruits are low in calories and high in vitamin C. They also cut cravings and taking the edge off hunger.

In addition to the above tips, keep on drinking -- water, that is! Proper hydration boosts your metabolism, keeps your energy up and your weight down. Bon appetite!

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Dr. Joey Shulman is the author of the best-selling book The Last 15 -- A Weight Loss Breakthrough and founder of The Shulman Weight Loss Clinic. To book a free weight-loss assessment, visit www.drjoey.com.

Check out Dr. Joey Shulman's top 10 superfoods for more suggestions on how to stock your fridge.

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