7 Tips for Eating Out While Losing Weight

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Cheesy Pasta Bake

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Cheesy Spaghetti Bake

Losing Weight Too Fast

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Blog Achieve Weight Loss

Sausage and Biscuits Recipe

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Sausage and Biscuits Recipe

Zucchini Bake

Zuccini Bake

Zucchini Bake

A simple side dish to spice up your meal!
0 from 0 votes
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Side Dish
Cuisine American, Vegetarian
Servings 1 Serving

Ingredients
  

  • 1 Large zucchini
  • 1 TBSP 100% MCT Oil
  • To Taste Italian Spices
  • To Taste salt and pepper
  • 1 Light Coating Kraft Reduced Fat Parmesan cheese topping

Instructions
 

  • Preheat oven to 400 degress
  • Cut up zucchini and put in a bowl. Rub MCT oil  over the zucchini. Making sure the zucchini was rubbed all over in the oil.
  • Sprinkle Italian spices & Salt and pepper Lightly coat with Parmesan cheese. Placed zucchini on a cookie sheet and lightly add a little bit more of Parmesan cheese
  • Bake in oven for 5-10 minutes. Serve with your favorite LP, FP or CF!

Notes

Although Zuccini is a freebie, this is not a freebie due to the coating of cheese. Recipe submitted by Deborah Donaldson.
Tried this recipe?Let us know how it was!

Cheesy Pasta Bake

Cheesy Spaghetti Bake

This quick and easy pasta dish is loaded with fiber and won’t trigger the Fat Truck!

Cheesy Spaghetti Bake

Cheesy Spaghetti Bake

0 from 0 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Dish
Cuisine American
Servings 1 Serving
Calories 346 kcal

Ingredients
  

  • 1/4 Cup (Dry) Fiber Gourmet Light Penne (or Light Rotini)
  • 1/4 Cup Mids Pizza Sauce
  • 1/2 Cup low fat cottage cheese
  • 2 Sticks Sargentos Light String Cheese Stick Pull sticks into strips
  • To taste crushed red pepper

Instructions
 

  • Cook pasta according to directions on package
  • Spray oven safe dish with 0 calorie cooking spray and layer the pasta then the other ingredients
  • Bake about 15-20 minutes on 350 degrees

Notes

Recipe by Julie Keister. Watch Julie's story about her 65lbs weight loss journey
Julie's 65lbs Weight Loss Story
 

Nutrition

Calories: 346kcalCarbohydrates: 54gProtein: 34gFat: 9gSaturated Fat: 5gCholesterol: 36mgSodium: 1137mgFiber: 19gSugar: 7gImpact Carbs: 35g
Tried this recipe?Let us know how it was!

The Benefits of Journaling for Weight Loss

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Journaling for Weight Loss

The Benefits of Journaling for Weight Loss

If you’re trying to lose weight, one idea that you might have heard or that your doctor may have told you about is journaling for weight loss.” It’s not an idea that most people are familiar with, which is a shame. It’s useful for weight loss as well as for a number of other things. So, what is diet journaling? How does it work? How can it help you lose weight and what else is it good for?

Keeping a Diary for Weight Loss

Eating is such a natural part of our everyday lives that sometimes we do it without thinking about it. That can lead us to eat more than we realize or eat too much of certain foods.
Diet journals are a tool to help us better understand what we eat so that we can make better, more conscious decisions. Keeping a diet journal overtime can help you to better understand your eating habits but starting a diet journal is likely to make you think more carefully about what you eat in the first place.

How Does it Work?

Diet Diaries can be as simple or as complex as you want them to be – or as complex as your doctor wants them to be. A basic diet journal could just be lists of what you eat that you keep on your phone or a notebook that can fit in your pocket. For a more specific diet journal, write down the times that you ate, or use a scheduler instead of a notebook. That way, the time fields are already provided for you. Even more complex journals may include information like the carbohydrate or calorie count for the foods that you eat. This information isn’t always as readily available as it should be for certain foods, but some books or a quick internet search can find you a rough estimate for just about anything. Finally, your diet diary can include other pieces of information, like physical activity.

At Achieve Weight Loss we encourage our clients to journal so we can coach them along the way. Every time a client submits a weight loss journal it is reviewed and feedback is provided. This is one of the ways we educate and empower people how make their food work for them.

What Does it Do?

As mentioned above, starting a diet diary can help you to think more about your eating habits and keeping one can help you to better understand your diet. One great example is why you eat what you eat. A lot of people make their worst diet decisions when they’re stressed or in a hurry. You might also make different dietary decisions in different social events or when you spend time with different people. Diet journaling can help you understand these relationships so that you can plan ahead for them.

Also, we tend to underestimate the amount of food we eat. Keeping a diet diary gives you a visual account of what you have consumed for the day. You may find that you are eting too many snacks, grazing or eating the wrong kinds of foods. Again, the team at Achieve Weight loss provides feedback on what you consumed. Your coach may note that you are eating too much — or even too little!

Beyond Weight Loss

Losing weight through keeping at diet diary isn’t the only benefit. Food can affect us in many different ways that we might not be aware of. Diet journaling can help us to uncover those relationships. By keeping a diet diary you may find that you eat more when you’re stressed but you may also find other things like you tend to have headaches on days when you eat certain foods. Avoiding these foods can help you to live a more enjoyable and productive life even if it doesn’t necessarily contribute to your weight loss goals. In fact, that is why at Achieve Weight Loss we encourage our clients to journal even on a day when they choose to eat whatever they want. They may find that certain foods (e.g., sweets) may be the reason they felt lethargic, bloated or grouchy that day. In the future, they may decide to avoid those foods even on a “Junk Day” because they learned from their journalling the effects of those foods!

Conclusion

Diet journaling can help you to lose weight by giving you a better understanding of your relationship with food. However, the benefits don’t stop there. The great thing about diet journaling is that it doesn’t cost anything and you could get started right now.

 

Take Your First Weight Loss Course for Free!

CLICK HERE 

5 Awesome Very Lower Calorie Foods

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Lower Calorie Foods

low calorie foods

5 Awesome Lower Calorie Foods

If you’re trying to consume fewer calories to help you lose weight, you may need some guidance to find the right foods to consume. As you eat fewer calories, you’ll probably notice that your meals aren’t filling you up as much as they once were. This is easy enough to fix by eating the right low-calorie foods.

In this article, we’ll help you find the best low-calorie foods that will have you feeling full without all the calories. These foods will make awesome snacks, junk food replacements, meals, etc. to keep you feeling fuller longer and stick with your low-calorie lifestyle.

1) Eggs

Eggs are rich in vital nutrients and low in calories, making them a super nutrient-dense option for a lower calorie food. Large eggs contain about six grams of protein, a wide array of necessary and vital minerals and vitamins, and only about 72 calories. If you start your day with a serving of eggs, you can reduce your hunger and snacking throughout the day. Eggs are full of protein and other nutrients, helping you feel fuller from less, leading to less snacking. On the Achieve Weight Loss lifestyle we classify whole eggs as a Fatty Protein. We teach you how to enjoy eggs with toast!

2) Fish

The number one way to curb your hunger while eating fewer calories is getting those calories from high-protein, lower calorie foods. Fish is very rich in protein, healthy oils, and heart-healthy fats. For example, just one 3-ounce serving of cod can fill you with more than 15 grams of protein for less than 70 calories. Studies have shown that fish protein has the greatest impact on the feeling of fullness out of all the meat protein options. Swapping fish for the protein in your meal could help you curb hunger without going over your daily calorie count. On the Achieve Weight Loss lifestyle we classify most fish as a Lean Protein. We teach you many ways to enjoy how you can safely enjoy your fish with pasta, potatoes, fruit and more!

3) Greek Yogurt

Greek yogurt can be a great option for a low-calorie snack, breakfast, or the perfect side, so long as you choose the right Greek yogurt. Obviously, the Greek yogurts containing tons of sugary sweet flavors or toppings are going to have a higher calorie count than plain Greek yogurt; however we will point out to you the best flavored grocery store Greek yogurts that won’t derail your weight loss! Greek yogurt is another high-protein food that can help squelch hunger and keep you fuller for longer without wasting a big chunk of your daily allotment of calories. You may even add some fruit and approved granola for a great parfait!

4) Berries

Certain berries can also help to curb your hunger without overwhelming your daily calorie count. Strawberries, blueberries, raspberries, and blackberries are all loaded with minerals, vitamins, and antioxidants that are good for you and keep you in optimal health. These berries are also loaded with fiber that can help to increase your weight loss and reduce your hunger, keeping you fuller longer and helping to minimize your snacking throughout the day. They can also help you curb your sweet tooth as they’re a healthier sweet option. We will teach you how to enjoy fruit without going into a fat storage mode due to the natural sugars.

5) Popcorn

Everyone loves snacking on some potato chips but they’re far from healthy (although there are healthier, approved options at your grocery store!). A great low-calorie alternative to snacking on bags of potato chips is popcorn. This delicious snack has only 31 calories in one cup and has 1.2 grams of dietary fiber which is 5% of your daily fiber needs. There are several pre-popped versions which are found in grocery stores listed on our website.

Conclusion

There are so many other options at your local grocery store. At Achieve Weight Loss, we will teach you about these foods (and many other lower-calorie foods) and how them work for you. Don’t worry, we will teach you how to enjoy higher-calorie foods too!

Savory Sausage and Cheese Biscuits

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Enjoy this simple breakfast recipe from Julie Keister, a member of our Achieve Community. CLICK HERE to watch Julie tell her story about her 65lbs of weight loss with Achieve Weight Loss

While we are grocery-store based, this recipe uses a product CarbquickTM which you may or may not find in your local store. This revolutionary, low carbohydrate product is made from wheat so it is not gritty nor does it have a soy aftertaste. In addition, you can fry with this product. (We make fried chicken with it and it is yummy!) Compared to other baking mixes, CarbquickTM is lower in calories and sodium. Lastly, it is low in Impact Carbs (those carbs which can drive out the Fat Truck!).

A word of warning….

The Achieve Weight Loss lifestyle allows you to treat Fibrous Carbohydrate vegetables as freebies; however, this product is not a freebie. Even though it is lower in calories, sodium and carbs, it is still more calorie dense than Fibrous Carbohydrate vegetables. For example, you cannot make a whole platter of biscuits using CarbquickTM and eat them all in one sitting!

Although difficult to find your local store, you may purchase CarbquickTM by CLICKING HERE

Savory Sausage and Cheese Biscuits

Savory Sausage and Cheese Biscuits

Satisfy your biscuit craving with this delicious recipe.
0 from 0 votes
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Breakfast
Cuisine American
Servings 1 Person
Calories 313 kcal

Ingredients
  

  • 1/3 Cup Carbquick Baking Mix
  • 1/2 Cup Jimmy Dean Turkey Sausage Crumbles
  • 1 Slice Kroger or Sargento 40-50 calorie thin slice cheese, any variety
  • 1 TBSP Sour Cream, Light
  • 1 TBSP Brummel and Brown (Brummel and Brown Butter)
  • 1 Large egg white
  • 1/4 tsp Garlic salt
  • 1 tsp Chives
  • 1 tsp oregano

Instructions
 

  • Cook biscuits as directed on the Carbquick package
  • Combine egg whites, light sour cream, chives, salt, oregano and sausage crumbles and cook in skillet with 0 calorie cooking spray until done.
  • Place egg/sausage mixture on Biscuits. Add cheese to hot mixture and allow to melt. Enjoy with coffee or water.

Nutrition

Calories: 313kcalCarbohydrates: 20gProtein: 27gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 7gMonounsaturated Fat: 1gCholesterol: 55mgSodium: 916mgPotassium: 99mgFiber: 14gSugar: 2gImpact Carbs: 6g
Tried this recipe?Let us know how it was!