Most green foods are free foods. Peas are an exception. Eat only ½ cup of peas at a meal. Lettuce, cucumbers, green and yellow wax beans, red and green peppers, tomatoes, zucchini, onion, condiments (if used sparingly), cabbage, mushrooms, asparagus and artichokes are all free foods. If you find you’re not full upon finishing your meal, have an extra serving of a free food.
Portions
The rule of thumb is usually a half cut of vegetables and, as stated earlier, a portion of meat approximately the size of the palm of your hand, no more than a half inch thick. Free foods can be eaten as you wish because they contain no calories. Fruits have few calories, but, like anything else, eat them in moderation. Pick small or medium fruits, or, if eating canned fruit the ½ cup portion is applicable.
Detoxify
Detoxify your body with natural foods or supplements. Dandelion root is a great detoxifier. You can harvest and dry roots in the spring or purchase dandelion root capsules at the health food store.
Cravings
Do not deprive yourself of the odd treat. If you are craving something that is high in fat or sugar, eat a very small portion. Ignoring cravings will result in binge eating. Always measures treats like candy, nuts and potato chips into a bowl and then eat only what you’ve measured out. Never go back for seconds. Create a reward system. If you don’t indulge in high fat or sweet foods all week, allow yourself a treat on the weekend. Try not to cheat; the only one you are cheating is yourself.
Comfort Foods
Never eat because you seek comfort. This is very easy to do. Be very strict with yourself on this issue. If you are upset, go for a walk to the park instead of to the refrigerator. Other suggestions are bicycling, dancing to your favorite music, jogging, phoning a friend, reading to your kids or running. Be sure to face the truth about fad diets and weight loss. Only you can decide to lose weight and keep it off.