Nutrition
Which Foods Can I Eat?
The Hillcrest Medical Weight Loss program doesn’t want to tell you that you must eat this on this day. We do have a list of the best foods for you during your weight loss phase, but we encourage you to alternate between the proteins, fruits, and vegetables that you eat so you don’t grow bored with your new diets.
Protein
We recommend 3oz of cooked protein (3.5oz of uncooked) three times a day. Your goal is to eat lean/low fat/white meats/proteins. Allowed proteins include turkey, chicken, organic egg whites, shrimp, any whitefish, shellfish (lobster, crab, scallops), ahi tuna, white tuna packed in water, canned chicken in water, buffalo, and venison. Lean beef such as tenderloin or sirloin is allowed but include those once a week at most.
Not allowed proteins include: pork tenderloin, or any kind of pork, bacon, hamburgers, hot dogs, cold cuts, processed meat foods, cheese, dairy, salmon, any greasy or high-fat meat.
Vegetables
We recommend that you eat one cup of vegetables three times a day. Alternate the vegetables that you are eating each day and throughout the day. The recommended vegetables in this program include raw, steamed, or grilled greens (lettuce, spinach, arugula, kale, cabbage, chard, etc.) green beans, asparagus, celery, cucumber, onion, mushrooms, broccoli, cauliflower, radishes, brussel sprouts.
Not allowed vegetables include: sautéed in oil/butter or canned vegetables, vegetable juices, carrots, starchy vegetables, zucchini, peppers, potatoes, pumpkin, squash, sweet potatoes.
Fruits
Again, with fruits as with vegetables, we recommend changing up with fruits you are eating and limit yourself to one cup three times a day. Fruits can be used as snacks throughout the day instead of including them with your meal. We recommend the following fruits: apples, grapefruit (1/2 equals one serving), blueberries, strawberries, oranges, cranberries, raspberries, lemons, gooseberries, plums, tomatoes (tomatoes can be used as a fruit or vegetable serving).
We recommend you avoid pineapples, bananas, mangos, grapes, kiwis, or other fruits known to be high in sugar.
If you are unsure of any protein, vegetable, or fruit that was not listed here, please ask us.
Which Foods Should I Avoid?
Grains and starches are not allowed in the program due to the high glycemic index. Avoid cereals, breads, pastas, potatoes, sweet potatoes, pumpkins, squash, rice, quinoa, granola, etc.
Legumes and nuts should be avoided because of the high-fat content. We want your body burning off YOUR fat, not the fat in your food. Some of the foods are considered healthy, and once you reach your goal weight and are maintaining, you may reintroduce them to your diet.
Avoid canola oil, olive oil, avocados, nut oils/butters, and oil-based dressings. These will only cause your body to burn off the fat from your food, instead of the abnormal fat we are targeting. We also recommend you do not use any of these in food preparation.
What Else Should I Consider?
Sweeteners, spices and flavors, and beverages should also be considered with your diet. You want to avoid anything high in sugar, even natural sugars. The only acceptable sweetener on the Hillcrest Medical Weight Loss program is Steiva/Truvia. Most common spices and herbs are allowed as are most vinegar-based dressings. Just be mindful of hidden sugars or oils. Water, black coffee and teas, and herbal teas are all recommended beverages. Try using flavored drinks with fruits and Stevia. Avoid sodas, juices, or any beverage with high sugar or artificial sweeteners.