Add 8, Drop 8

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Add 8, Drop 8

HeartBerriesPut these power foods on your plate and eat your way to a smaller size.

There is no one perfect way to eat or exercise for fat loss, lean muscle mass and overall health. The Bolduc Method is close to the perfect road map. The three critical pillars – eating right, exercising correctly and doing both regularly – is the blueprint for The Bolduc Method and together, work extremely well. These three important components to optimal health and fitness form the basis of my life.

For the purposes of this blog, let’s focus on nutrition.

First of all, it isn’t all about the calories! You can eat 1,200 calories of unhealthy food and still be overweight. Or, you can eat 2,000 calories of healthy food and lose weight like you’ve never thought possible.

Therefore, the first thing to focus on is the quality of the food you are eating. Once you’ve introduced quality into the types of food you are eating, then look at the quantity.

For your nutrition plan, it’s important to consider what the best weight loss food choices will be to ensure that you not only maintain your energy levels while on that plan, but that you also help get your body burning body fat as quickly as possible. In other words, choose foods that will increase your metabolic rate.

One big mistake many people make is not consuming the proper types of foods to maximize their metabolic rate. It’s important to understand that while having the right number of calories is definitely important, if those calories are not coming from proper sources, you’re still not going to get the results you desire.

Let’s take a look at the best weight loss food options that you should be including in your meal plan.


When it comes to getting enough protein as well as healthy fats, salmon can’t be beat. While you will definitely be lowering your calorie intake while on the fat loss plan and cutting back on fats, some healthy fats are still required.

Since salmon offers both of these nutrients (protein and healthy fat) in one food, having it is an easy way to meet your nutritional needs. It also packs metabolism-boosting omega-3’s.

Aim to have salmon twice per week for best results.

Egg Whites

While whole eggs are still considered healthy (in moderation), just egg whites are recommended for fat loss.

Egg whites are 100% pure protein, and will provide the body with high quality amino acids to ensure retention of muscle mass. Best of all, egg whites are relatively inexpensive and quick to prepare.

Chicken Breast

Chicken breast is the next great protein source to include in your meal plan. It’s high in protein, low in fat and is extremely versatile. Almost everyone should be able to find a way to prepare chicken in a manner they enjoy, so this is a great one for even the pickiest of eaters.

Cottage Cheese

Finally, the last protein source that’s should be on any weight loss meal plan is cottage cheese. This is a form of protein known as casein, and is great since it slowly digests in the body. As a result, you’ll be feeding those muscle tissues for hours. It makes for the perfect before-bed snack when combined with a small amount of natural peanut butter.


Looking at your carbohydrate sources, oats top the list. They’re low in sugar, high in fiber and will digest very slowly in the body so you get a nice even blood sugar level over several hours.

Oats are also high in volume and very filling, so if you’re someone who’s feeling hungry on your meal plan, they’re the best weight loss food to include.

Replace your usual bowl of cereal in the morning with oats and you’ll be on track to a better meal plan.


Quinoa can easily replace brown rice in your meal plan and is even better since it’s a complete protein that will supply the muscles with the essential amino acids that they require. It’s also an excellent source of dietary fiber.

Vegetarians will see great benefits from having quinoa in their meal plan, so be sure it’s included.


You can’t go wrong with berries. They’re chalk full of fiber and antioxidants and are relatively low in calories with most varieties coming in at about 50-70 calories per cup. This is an easy one to add to your day.

Sprinkle them on some yogurt, into a bowl of oatmeal, or blend them up with your protein shake.


Almonds are a quick and easy snack to have anywhere. They will provide you with healthy fats as well as a variety of different nutrients that are important to maintain higher intensity exercise levels.

Almonds will also take the edge off hunger since they take a long time to digest in the body.

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