9 Tips on How to Lose Weight – Doctor’s Recommended Checklist On Healthy Weight Loss for Men & Women


This post is based on the Doctor’s recommended best weight loss tips for men and women that is easy to follow and help in losing healthy weight.

We hope you guys will surely get happy as now the healthy diet is no more bothering you. The checklist the doctor suggested help you in full-day eating and even helped you get fewer calories than your usual weight loss diet.

Daily Dozen – a list of “healthiest of healthy food” by Dr. Michael Greger, a physician, and clinical nutrition specialist, tries to make a healthy daily routine checklist that helps you get a slim body and keeps away from diseases.

If you eat, the mention foods in the checklist are only comprised of 1250-1500 calories that are about 500 less calories than what people usually eat. Greger’s daily routine food checklist leads to get healthy weight loss.

This list also pushes people towards eating whole-grain food and a plant-based diet, which Greger highly recommended in his book, “How Not to Diet: The Ground Breaking Science of Healthy, Permanent Weight Loss”.

For those who are deliberately searching for healthy diet plans for weight loss, Dr. Greger has created a food checklist that is a basic guide for a healthy eating plan based on his daily routine. This checklist helps one in minimizing the consumption of eggs, processed food, and meat. It will guide you towards maximizing the intake of vegetables, whole grains, nuts seeds, and whole grains.

Dr. Greger talking with the reporters of TODAY, stated about some of the best weight loss tips he mentioned in his journal that “Just telling people to eat plants — people don’t know what that means. I’m not talking about jelly beans. I’m talking about kidney beans… real food that grows out of the ground, from fields, not factories. These are the healthiest choices.”

He has also suggested that some plants have contained significant nutrients like cancer-fighting compounds and may not be found in any other type of food. Thus, Dr. Greger’s daily healthy food checklist includes so many superfoods that help you get a healthy body and leads to effective weight loss.

Check out these following Superfoods that are super tasty and help in losing weight and their serving as mentioned in his Daily Dozen checklist:

  1. Legumes – Beans, Three Servings

The first and best tip for weight loss for both men & women is eating enough protein rich diet and This involves all kinds of beans like black-eyed peas, chickpeas, lentils, and navy beans. Beans are also called the powerhouse of nutrients as they comprise of fibers, proteins, vitamins, and iron and thus make you feel full in your serving.

Recommended Sizes Per Serving:

  • One-fourth cup of bean dip
  • Half cup of cooked beans, tempeh or tofu
  • And, one cup of fresh peas
  1. Berries, One Serving

Choose your favorite berries, whether it is raspberries, blueberries, cranberries, strawberries, cherries, and blackberries. Mix a cup of your any favorite berry in a blender and make a smoothie. Berries are high in antioxidants, minerals, vitamins, and fiber.

Recommended Size Per Serving:

  • Half Cup of Fresh or Frozen berry
  • And One-fourth Cup of Dried Berries
  1. Seasonal and Tropical Fruits,

Fruits like apples, oranges, peaches, avocados, bananas, mangoes, pears, pineapple, and any other tropical fruit are loaded with essential antioxidants. These fruits are rich in vitamins and minerals.

Recommended Size Per Serving:

  • One Medium Size of Your Favorite Fruit
  • One Cup Cut-Up Fruit
  • One-Fourth Cup of Dried Fruits

4.   Cruciferous Vegetables – One Serving

Choose any of these veggies like Arugula, Kale, Cauliflower, Broccoli, Collard Greens, Radishes, or any from different types of cabbages. They all produce nutrients like Sulforaphane that has remarkable benefits to one’s health, and this even not found in any other food.

Recommended Size Per Serving:

  • Half Cup of Chopped Any Fav Veggie
  • One-Fourth Cup of Brussels and Broccoli Sprouts
  • One Tablespoon of Horseradish
  1. Fresh Green Veggies – Two Servings

Another best tips for weight loss men & women is eating enough green vegetables. This checklist by Dr. Greger consists the combination of fresh salad greens, spinach, kale, and beet greens.

Reommended Size Per Serving:

  • One Cup of Any Favorite Fresh Raw Greens
  • Half Cup of Cooked Green Veggies
  1. Other Vegetables – Two Servings

This checklist involves all other of your favorite veggies that include carrots, bell peppers, corn, onions, potatoes, sweet potatoes, tomatoes, mushrooms, and other seasonal vegetables. It also includes other seasonal fruits, as they are loaded with a variety of minerals, vitamins, and other essential nutrients along with fiber.

Recommended Size Per Serving:

  • Half Cup of Raw or cooked Non-Leafy Veggies
  • Half Cup of Vegetable Juice
  1. Raw Stored Flaxseeds, One serving

The superfood listed in Greger’s checklist is “Flaxseeds.” Flaxseeds are known for their high omega-3 fatty acid consistency, and for treating bone joints, they also consist of cancer-fighting lignans. These compounds are essential for body health and do find in any other processed foods, eggs, and meat.

Recommended Size Per Serving:

  • One Tablespoon of Flaxseeds.
  • Sprinkle on Your Foods and Smoothies.
  • Or, you can chew them directly (bit roasted taste better)
  1. Seeds and Nuts – One Serving

This checklist includes your favorite foods, nuts, and seeds. Choose any of your favorite nuts like pistachios, almonds, groundnuts, walnuts, and cashews and seeds like pumpkin, chia, and sunflower seeds. Nuts and seeds are packed with healthy fats and antioxidants and help your body get all essential nutrients and helpful gut.

Recommended Size Per Serving:

  • One-Fourth Cup of your favorite Nuts or Seeds
  • Two Tablespoons Nut or Seeds butter and combine with your favorite smoothie
  1. Whole Grain Foods – Three Servings

When you go for a full and complete meal, try to involve oats, brown rice, quinoa, maize, millets, whole-wheat pastas, and barley. Studies show that whole grains foods help people get fewer calories. Fibers in entire grains are indigestible by the body and can trap sugars to breakdown, block fat, and starch in the body as it goes through the digestion system.

Recommended Size Per Serving:

  • Half Cup of Hot Cereals or Cooked Whole Grains
  • One Slice of Whole Grain Bread
  • Three Cups of Popped Pop corns

We hope these healthy food checklists help get essential nutrients and help is losing healthy weight for both men and women, on the other hand, assist in shedding fat. These foods have come under healthy superfoods that help an individual lose weight.

Also check these 6 Actionable Tips for Losing Weight

Sources: TODAY