Grocery shopping list for weight loss: How I lost 100 pounds with diet food swaps

Do you want to lose weight? With obesity at 40% and growing, weight loss is the most common doctor-recommended health change. Here's how I lost 100 pounds with this grocery shopping list of keto diet food swaps. 

Bakery diet food swaps: Even if you don't have eat gluten free, it's a good diet to follow for weight loss. Cauliflower makes a great gluten free food swap!  Choose lowfat, sugarfree breads, no high fructose corn syrup, high omega fatty acids and high protein bread (also called keto diet bread) wraps like Flat-out or Joseph's flatbread. Swap whole grain light 35-calorie per slice oat bread. Cut down on grain, bread and starch for weight loss. Swap gluten free coconut flour for wheat flour and applesauce and milled flaxseed for eggs and oil in baking. 

Condiments for weight loss: I'm weirdly a dips and spreads addict and taming this addiction is part of how I lost 100 pounds. I cut down on condiments and make these diet food swaps--no transfat light yogurt butter spread and butter sticks, canola oil or olive oil light mayonnaise. I use Opa Greek yogurt/feta cheese salad dressing and Maple Grove Farms Sugarfree Raspberry Vinagrette salad dressing or make your own. 

Dairy diet food swaps: Substitute whole milk (seriously, it's better for you than non-fat) plain Greek yogurt and cottage cheese for cheese and milk. Swap cow's milk for high protein cashew or flax milk or use 1% cow's milk. Sub avocado for dairy in foods.  

Produce grocery shopping list for weight loss. Eat half your calories as fruit and vegetables. Best weight loss fruits are: apples, blueberries, grapefruit, strawberries, blackberries and raspberries. And don't forget tomatoes! There’s mixed thinking on whether bananas cause belly fat, but they do boost resistant starch which makes you feel fuller. 

Eat a rainbow of vegetables to lose weight: Eat four servings of green leafy vegetables like kale, Brussels sprouts, cabbage, broccoli, asparagus, spinach, collard greens, romaine lettuce, spring mix. Kale is a one of the best diet food swaps as it has twice as much vitamin A and C as spinach (next best leaf veggie). Eat two servings daily of pumpkin, carrots, summer squash and purple cabbage. Substitute mushrooms for meat. 

Meat and protein diet food swaps to put on your grocery shopping list: fresh or frozen fish: salmon, cod, whiting, Pollock, marlin, tuna, shrimp, scallops and surimi. Choose lean chicken, turkey and beef, lowfat ham lunchmeat. Make beef jerky for keto diet food swaps. 

Vegan protein alternatives to lose weight include tempeh, Portobello mushrooms, lentils, edamame, avocado, falafel, dried and canned beans, PB2 (natural peanut powder with 85 percent fewer calories than peanut butter), almonds, Make big pots of vegan chili and bean soup full of vegetables and reheat for light, filling meals. The vegan diet has been highly rated for weight loss. 

Grains, cereal, fiber for keto diet grocery shopping list: milled flaxseed, maca powder, Artichoke Vitae Plus, Cheerios, Special K protein, Kashi Go Lean Crunch, oatmeal and chia seeds. I love gluten free edamame and black bean pasta. 

Treats and salty snacks: Lowfat Cheez-Its, edamame, Calbee Snapea Crisps, Ideal or Monkfruit sweetener, dark chocolate (70 % cacao or higher), Skinny Cow ice cream bars, Weight Watchers desserts, lowfat pudding, dry red wine: Shiraz, Petit Sirah, Pinot Noir, Malbec, Carmenere. I make my own kale chips to for a great diet food swap to potato chips. 

Eating these diet food swaps is how I lost 100 pounds! 

Diet tip of the day: Superfood kale slaw recipe for weight loss

I have lost 100 pounds using  a variety of diet tips. Some of my favorite weight loss tricks are food swaps. I trade fatty, sugary, salty, junky ingredients for healthier, low-calorie ones. For example, I adore pasta and potato salads and cole slaw. But made the usual way, sloppy with mayo, sugar, etc., they are calorie-bombs. So here's a to-die-for cole slaw recipe you could literally live on. It's vegan, full of superfoods and protein, diabetic, bad fat-free, ketogenic (high in good fatty acids), paleo, low in sodium, sugarfree and a meal in itself. Oh and it's super cheap to make.
<----It's pretty too--see the picture! (Those aren't bugs, lol, but seeds)

I have lost 100 pounds using a variety of diet tips and tricks.  (Those aren't bugs, lol, but seeds)

SUPERFOOD KALE SLAW BOWL

chopped kale with stems removed

coarsely grated carrots

chopped green and purple cabbage

cubed salad cucumbers (much tastier than other cukes)

chopped zucchini

sliced grape tomatoes

cashews and/or walnuts and/or almonds

pumpkin seeds

milled flaxseed

chia seeds

unsweetened dried strawberries, cranberries or blueberries

apple cider, acai or pomegranate vinegar

whole seed, Dijon or horseradish mustard

lemon juice and zest

100% juice, raw honey (omit if making vegan) or blue agave syrup (optional)

Chop, slice, toss ingredients, season to taste with vinegar, mustard juice or honey, and enjoy.

This kale slaw is sweet enough for me without any honey or juice. But you may like it sweeter. Go easy on the juice and dried fruit as they are full of sugar and will spike glucose levels.