15 Good Calories to Eat and Still Lose Weight

15Chicken and Turkey

After you overcome the Starvation Response, low-fat chicken or turkey is a Good Calorie food. You should avoid combining either with starch or fruit. Eat chicken or turkey during the noon meal.

All white meats, except wings, are acceptable. Skinless dark meats, except thighs, are also Good Calories. When possible, avoid the skin.

The major problem with poultry is that it has a high ratio of saturated to unsaturated fats. Therefore, you must be careful about combining poultry with starches.

14Rye Breads

Unlike breads made from wheat flour, rye bread has a low glycaemic index. Therefore, pumpernickel and rye breads are good substitutes for modern white breads.

Be careful though. Many pumpernickel and rye breads have more wheat flour than rye and thus have a greater fat-forming potential. The easiest way to tell which flour predominates is to examine the list of ingredients. If wheat flour is listed before rye flour, it means that there is more wheat flour in the bread.

Until this century, pumpernickel formed the basis of many European diets. Perhaps this is the reason why obesity is a modem phenomenon in those countries.

13Whole-Grain Breads

Substituting whole or cracked grains for milled flour lowers the glycaemic index of bread and can turn wheat bread from a Bad Calorie into a Good Calorie. However, just the addition of
kernels of whole grain does not guarantee that a wheat bread will have a low glycaemic index. The bread may have to consist of at least 50 per cent to 75 per cent whole kernels.

Many breads are marketed as whole-grain breads but are not composed of intact kernels. Rather, they contain milled flour made from the whole kernel. Although this type of flour increases the availability of certain nutrients, it does nothing to lower the glycaemic index of the bread.

There are two other ways to make wheat bread or other bakery products so they will be extremely low on the glycaemic index: by increasing the size of the wheat particles or by adding viscous fiber, such as guar gum. Unfortunately, none of the nationally distributed breads are prepared this way. However, the coarsely ground wheat breads in India are reported to have a glycaemic index that i only one-third that of modem bread. So it is not
impossible to prepare such breads commercially.

If you cannot find Good Calorie bread, you may have to make the difficult decision to give up bread. Bad Calorie breads are one of the prime contributors to the Starvation Response.

12Pasta

Since it is made from wheat flour, scientists expected pasta to have a high glycaemic index, similar to bread, but it does not. Pasta is a Good Calorie.

It appears that the process of extruding dough through a cold press changes the fibers of pasta and lowers its glycaemic index. Perhaps scientists will soon learn how to apply this same technique to other wheat products. It would be a pleasure to see bread with a low glycaemic index.

When you eat pasta, it is important to avoid mixing it with large quantities of animal protein. A small amount of animal protein in the sauce is fine, but a large amount transforms the meal into a Bad Calorie disaster.

11Fish

Good Calorie fish include bass, cod, crab, flounder, haddock, halibut, lobster, perch, wild salmon, (not farm-bred) scrod, scallops, prawn, snapper and tuna canned in water.

It is best to eat fish that are high in unsaturated fats. This fish can be more safely combined with starches, but only in small quantities.

Some types of fish are high in fat and should be avoided. These include some forms of farm-bred salmon. Check the source of your salmon.

As with other protein products, consume fish after curing the Starvation Response and, when possible, at the noon meal. Avoid back-to-back fish meals.

10Frozen Dinners

Not all convenience food is junk. At the same time, few convenience foods are nutritionally equal to freshly prepared meals.

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To determine if frozen dinners are Good Calories, judge them as a whole. A Good Calorie dinner may contain foods that would be Bad Calories if they were eaten individually. Be careful to eat the entire meal or at least an equal percentage of each food. The most common error is to eat a Bad Calorie main dish and ignore the vegetables.

Another common error is to eat a Bad Calorie dessert or entree before you eat the Good Calories. This practice is almost as bad as eating only Bad Calories because it will flood your body with blood sugar and insulin before you take your first mouthful of Good Calories.

9Drinks

The best drinks are decaffeinated and lack natural sweeteners. They include water, diet soda,
decaffeinated coffee and tea, herbal tea, fruit juice and vegetable juice.

It is important to drink sufficient quantities of liquid in between meals rather than only with meals. Doing so avoids diluting your digestive enzymes by excessive drinking during meals.

8Legumes (beans)

Legumes are the lowest glycaemic-index food. Combining them with other foods is one of the most powerful principles of the Good Calorie Diet. Legumes will drastically reduce the amount of blood sugar produced by the resulting meal.

Though the Hindu diet is composed of many Bad Calories, many meals are preceded by dhal soups, composed of lentils. Lentils are so low on the glycaemic index that you can eat eight times more lentils than rice cakes and still make less fat. Eating lentils protects Indians against their genetic tendency to become obese. Perhaps it is no coincidence that lentils form such an important part of the Indian diet that Indian newspapers list the prices of over 300 varieties.

It is easy for Westerners to do the same thing: start meals with bean soup and serve peas or beans with main dishes. There are many ways to prepare legumes. You should use them to accelerate your weight loss.

7Oatmeal

Old-fashioned slow-cooked oatmeal (cooked for i or more minutes) is the perfect breakfast food. Many Scandinavians eat breakfasts laden with fatty meats, yet they avoid obesity because they combine meats with oatmeal. Although this is not a recommended practice, it does show the power of oatmeal.

Be sure to avoid instant varieties of oatmeal. They have a much higher glycaemic index.

6Low-fat Dairy Products

Diet cheese, low-fat milk, low-fat cottage cheese, and low-fat ice cream are all Good Calories.

Some people are unable to digest lactose, the sugar in milk. For them, lactose creates digestive problems that can turn dairy products into Bad Calories. The symptoms are bloating, gas, diarrhoea and discomfort. The solution is to use reduced-lactose
Products or to take lactose enzyme pills.

5Fruit

Almost all fruits are Good Calories. However, avoid dried fruits, fruits packed in syrup, and overly ripe fruit, since these have high glycaemic indexes.

4Pizza

Pizza is made from wheat and cheese, each of which is a Bad Calorie. Taken together, wheat and cheese can form a Good Calorie because the fat in the cheese lowers the glycaemic index of the bread crust. Just make sure that less than 30 per cent of the calories in the pizza come from fat. Generally, a pizza with slightly less than a single Portion of cheese and no meat topping fulfills this requirement.

Deep-dish pizzas typically have a greater fat content than do thin-crust pizzas.
The same principle applies to cheese sandwiches.

3Chilli

Although meat chilli is almost universally high in fat, products made with chicken or vegetarian substitutes are Good Calories.

2Mexican food

Authentic Mexican food is generally a Good Calorie unless it has a high fat content, usually
because of excess cheese. It is a classic example of a cuisine in which legumes protect a genetically susceptible population from obesity. Beans form an integral part of many dishes, from burritos to tacos.

Unfortunately, you must be careful in Mexican restaurants because they often add excessive amounts of animal fat to their dishes.

1Vegetables

Most vegetables are Good Calories which is not surprising since they closely resemble our ancestors’ preferred diet. The most notable exceptions are carrots and potatoes, which have a high sugar content.
The greatest problem with vegetables is that many people eat them with added fats, such as margarine or butter. By consuming too much fat you will turn good Calories into Bad Calories.

If you use fat-based spreads, they should be high in unsaturated fats, such as corn oil margarines. Olive oil is much better than butter.