How to Lose Weight Quickly and Not Be Hungry

 
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Sample Foods in the Rogers Diet

 

Grains & Starches

  1. Amaranth
  2. Barley
  3. Bean burrito
  4. Bread - whole grain w/a lot of fiber
  5. Cereal - whole grain
  6. flaxseed
  7. Kamut
  8. Millet
  9. Oats --> steel cut, rolled oats & quick oats
  10. Pancakes
  11. Pasta al dente
  12. Quinoa
  13. Rice (organic) --> not processed --> 1 Billion rice eaters can't be wrong --> people who eat real rice are thin --> it's only the "fake", processed rice with the fiber removed that get fat. --> you can buy rice at many grocery stores as well as in the dispenser aisle at a "Whole Foods" store.
    1. organic short grain
    2. organic long grain
    3. brown rice
    4. basmati
    5. wild rice
  14. Rye
  15. Spaghetti
  16. Spelt
  17. Waffles
  18. Wheat

Beans

  1. bean soup
  2. Black beans
  3. Garbanzo beans
  4. Green beans
  5. Kidney beans
  6. Lentils
    1. French Green Lentils
    2. Green Lentils
    3. Red Lentils
  7. Navy beans
  8. Peas

Vegetables

  1. asparagus
  2. broccoli - eg. steamed
  3. brussel sprouts
  4. cabbage
  5. carrots
  6. cauliflower
  7. celery
  8. cilantro
  9. corn
  10. cucumbers
  11. egg plant
  12. garlic
  13. kale
  14. leeks
  15. lettuce
  16. onions
  17. potatos
  18. spinach
  19. Peppers -->green peppers, red peppers, bell peppers
  20. salad
  21. scallions
  22. spinach
  23. squash
  24. sweet potatos
  25. tomatos
  26. turnips
  27. vegetable soup
  28. vegetable lasagna
  29. yams
  30. zucchini

Fruits & nuts

  1. apples
  2. bananas --> only eaten immediately before workouts to provide a blood glucose energy spike
  3. blueberries
  4. Cantaloup
  5. cranberries
  6. grapefruit
  7. Lemon
  8. Plantains
  9. raisins
  10. pears
  11. prunes
  12. oranges
  13. raisins
  14. NO strawberries - b/c high risk contamination w/pesticides eg. methyl bromide & difficult to wash
  15. walnuts

Spices

  1. salt
  2. pepper
  3. cumin
  4. Turmeric

Meat & Dairy

  1. organic skim milk = "liquid meat"
  2. eggs --> preferably organic, free ranging, fed a diet high in omega 3
  3. organic plain yogurt --> the problem with most commercial yogurts is lots of added simple sugars
  4. organic chicken or turkey --> only on rare occasions
  5. NO grilled meats --> b/c increased risk of cancer

Beverages

  1. water
  2. instant coffee --> thought to be healthier than noninstant coffee
  3. organic skim milk

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The Rogers Diet™