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countingcountsskn · 1 year

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so useful!!

Safe Foods + Diet Foods Masterpost

(I live in the Midwest)

This is a list of a bunch of my personal favorite foods and ingredients to utilize when I’m heavily restricting. I usually love making the highest volume possible out of the lowest cals, but I also sometimes eat smaller amounts of higher calorie/denser foods if I’m, say, wearing something tight or whatever and don’t want to be water bloated. I believe in the importance of being at least mildly sated, and also in the importance of multivitamins+supplements! If you’re restricting, there is a 100% guarantee you are not getting enough vitamins to maintain external functions you really don’t want to start failing on you. I lost a lot of hair when I dropped a fuck ton of weight for the first time because I was 14 at my worst and didn’t understand anything/didn’t care at all about body chemistry, but after I was forced to recover, after my hair began growing back and thickening up, it became very important to me—as did many other aspects of my body that are influenced+enhanced by the ingestion of vitamin supplement (also hair oils like rosemary and castor and almond, leave-in conditioners, good conditioner in general // all of these things will support hair health and maintenance, specifically!) So take your vitamins! Especially capsules, because gummy vitamins are easier for your body to flush out. Plus, a lot of them are just placebos dyed a fun color and rolled in sugar. (The “Now” brand offers very high quality supplements and multivitamins in capsules/pill form)

Also, now that I’m an adult and can buy my own groceries, I have much more access to helpful tools that I wouldn’t have been able to access at 14 or wouldn’t have known enough about to even bother figuring out more. I’m much more educated now and feel almost as if restricting is too easy, too fun. Will it become a problem? Maybe. But until then, and as long as I know we’re all bent on our own destruction anyway, I’ll share what I know, because I wish I would have known about some of these things the first time I decided to dive headlong into the pits of despair (‘:

I can share my favorite combos/meals in another post if anyone would like to see it! First, though, a few general rules I follow, as a sort of context to the masterpost:

1. Caloric intake matters first and foremost. It’s just the simplest way for me to track what I’m eating. (Now don’t do this, but) You could be eating the shittiest, sugariest, most processed diet on the planet but if you’re in a caloric deficit, you’re still going to lose weight.

2. All vegetables are safe. A vegetable is not out here making anyone fat or unhealthy. Certain vegetables, like potatoes, are denser in calories, so it’s just a matter of learning how to use them, but if that scares or triggers you, stay away! For me, I always try to maintain that plants are nothing to be afraid of. I’m neurotic enough without being afraid of the food that literally comes from the earth.

3. All fruits are safe. Moderation is more important to keep in mind when it comes to fruits versus vegetables, because fruit contains more sugar, which means more calories overall. But fruits are my favorite additions to breakfasts, or as sides/snacks later on in the day. It’s a little extra something to crunch/chew on, and all fruit is just so yummy.

4. There’s nothing wrong with a chocolate fix!!! Dark chocolate (the higher the percentage, the better!) has numerous health benefits because it contains a plethora of antioxidants, vitamins, and minerals. It can be high calorie, so enjoy it in moderation, but there is absolutely nothing I love more than taking my time on a lux little square of dark chocolate while I’m reading a book.

5. No eating after 10pm. (I know most people choose an earlier time, but I’m a college student in a stem field who walks from her apartment to campus, so I get home later than traditional dinner time most nights.)

6. No eating before 7am. (8am is preferable.)

7. Eliminate as many sugary, processed carbs as possible. They aren’t really satisfying your body, and consuming these kinds of foods while restricting often leads to uncontrollable bingeing.

8. Eliminate fried foods (unless you figure out an air frier for a cheat night or something).

9. If you’re going to focus on any macros/micros, focus on protein and fiber! Protein is greater sustenance; fiber makes you shit.

10. If you binge, you binge. It happens. It comes with the territory of ED’s. Your body is literally pre-programmed to react this way to starvation because it’s a self-defense mechanism, and for many people, it’s an emotional defense mechanism. Just make your best mental and physical effort to minimize damage. Screwing yourself into the ceiling and just eating more will make you feel cosmically worse. Try to catch yourself before saying “fuck it” and continuing to binge harder, because even you know you don’t really mean that, and you know you’ll hate yourself to the moon for it later. Take a deep breath, name a few of the five senses to ground yourself or whatever, and then walk away. Listen to some music. Chew some gum or start sipping on lemon water. And remember: one pound is 3,500 calories. You would have had to eat that much on top of your basal metabolic rate (how many calories your body burns just existing) to gain just one pound. Water retention can be flushed. Fat cannot be.

11. Drink at least two quarts of water a day.

12. Take your fucking vitamins. xoxo

Okay! Now that I’ve rambled enough, here’s the masterpost (:

🥗 vegetables 🥗

1 cup broccoli, chopped (31 cals)

9-10 baby carrots (30 cals)

2 stalks celery (15 cals)

5 garlic cloves (20 cals) / (great roasted in the oven or as a flavor edition! stuff also makes you shit like crazy depending on how much you eat)

1 cup kale (16 cals)

1 cup spinach (7 cals)

1 cup baby spring mix (7 cals)

1 cup cauliflower, chopped (27 cals)

1 medium/small white or red onion (41 cals)

5 mini yellow/Dino egg potatoes (110 cals)

1 medium/small sweet potato (110 cals)

5 asparagus spears (15 cals)

5 medium white or baby bella mushrooms (20 cals)

1/2 cup sliced water chestnuts (45 cals)

🍑 fruits 🍑

6 mini sweet peppers (60 cals)

1 medium green bell pepper (24 cals)

1 medium red/orange/yellow bell pepper (37 cals)

1/4 avocado (75 cals)

1 medium tomato (22 cals)

1 medium banana (100 cals)

1 medium apple (100 cals)

1 medium grapefruit (104 cals)

1 large orange (87 cals)

1 clementine orange (35 cals)

5 medium strawberries (25 cals)

1 cup blueberries, frozen or fresh (80 cals)

10 raspberries (10 cals)

10 grapes (20-30 cals, depending on size + size variation; one small/medium grape is usually around 2 calories)

1 kiwi (40 cals)

1 cup red cherries, frozen or fresh (80 cals)

1 small champagne mango (80 cals)

1 cup honeydew melon, diced (61 cals)

1 cup watermelon, diced (46 cals)

1 cup pineapple, diced (82 cals)

1 medium cantaloupe (186 cals)

2 medium medjool dates, pitted (110 cals)

🍞 grains 🍞

1/3 cup flour, wheat or white (152 cals // for use in mug cakes, personal pancakes, personal cookies, etc.)

2 slices Healthy Life wheat, honey wheat, or white bread (70 cals)

1 Country Hearth light bun (80 cals)

1 mini bagel (100-125 cals, depending on flavor+brand)

1 bagel thin (110 cals)

1/3 cup rolled or quick oats, dry (100 cals)

1 cup plain Cheerios (100 cals // 140 cals for honey nut)

1/2 cup rice, brown or white (108 cals, brown; 102 cals, white)

1 “Ole” X-Treme Wellness wrap, tomato basil, spinach, or traditional (50 cals)

🍗 meats 🍗

3 oz (about the size of your palm) boneless, skinless chicken breast, cooked (120 cals)

5 medium chicken fajita strips, frozen (110 cals)

2.5 Simple Truth Organic homestyle chicken tenders (170 cals)

1/2 can Good & Gather chunk chicken, canned in water (50 cals)

1 can Chunk Lite Tuna (90 cals)

11 medium Member’s Mark cooked shrimp (60 cals)

1 tilapia fillet (112 cals)

4-6 pieces thin-sliced deli ham or roast beef (60-70 cals, depending on brand)

4-6 pieces thin-sliced deli chicken or turkey (50-60 cals, depending on brand)

🧀 dairy / imitation dairy and animal products 🧀

1 medium egg (66 cals // 78 cals for large)

1 tbsp I Can’t Believe It’s Not Butter, light buttery spread (35 cals)

1 tbsp Blue Bonnet, light buttery spread (40 cals)

1 tbsp Blue Bonnet, buttery stick (60 cals)

1 slice Kroger fat-free American cheese slices (30 cals)

1 stick Sargento Light mozzarella string cheese (45 cals)

1/4 cup shredded fat-free mozzarella cheese (45 cals)

1 slice Sargento Ultra Thin cheese, Swiss, provolone, pepper-Jack, sharp cheddar, or Colby-Jack (40-45 cals)

1 cup unsweetened almond milk, vanilla or original (30 cals)

1 cup Silk unsweetened cashew milk, vanilla or original (25 cals)

1 cup Silk unsweetened coconut milk (40 cals)

1 cup Almond Breeze unsweetened chocolate almond milk (40 cals)

2 tbsp sugar-free International Delight or Kroger coffee creamer (30-40 cals, depending on flavor and flavor’s brand)

1 Kroger Carbmaster Yogurt, any flavor (60-80 cals, depending)

1/2 pint Favorite Day low calorie protein ice cream, Mint Cookies n’ Cream (180 cals)

1/2 pint Favorite Day low calorie protein ice cream, Cookie Dough or Mocha Coldbrew Coffee (185 cals)

1/2 pint Favorite Day low calorie protein ice cream, Chocolate Peanut Butter or Mini Donut (190 cals)

1/2 pint Favorite Day low calorie protein ice cream, Caramel Maple Bourbon Pecan Pie (205 cals)

additional: any protein ice cream brand is a great dessert choice and so unironically delicious! I just listed Target’s because it’s cheapest, cost-wise, but Halo Top, Frozen Farmer, Enlightened, etc. -- they all market low calorie ice creams for anywhere between 270-470 cals per pint, depending on which flavor and brand.

🍚💰 god-send diet foods 💰🍚

1 bag shirataki noodles (20 cals)

1 cup shirataki konjac rice (30 cals)

1 pint Frozen Farmer sorbet, peach, strawberry, honeydew, watermelon, or mango (70 cals)

1 pint Frozen Farmer sorbet, strawberry lemonade (80 cals)

1 pint Frozen Farmer sorbet, raspberry (90 cals)

Walden Farms syrups, chocolate, caramel, pancake, maple walnut, strawberry, blueberry, etc . (0 cals)

Walden Farms dressings and sauces, Ranch, Buffalo Ranch, Caesar, Thousand Island, Chipotle Ranch, Bacon Ranch, Creamy Bacon, Italian, French, Honey Dijon, Balsamic Vinaigrette, Spicy Buffalo Vinaigrette, Super Fruits Balsamic Vinaigrette, Raspberry Vinaigrette, etc. etc. etc. (0 cals; there are literally endless flavors and all of them are zero calories. No joke. Look it up, order some on Amazon, Kroger and Walmart carry the most popular flavors)

Walden Farms coffee creamers, vanilla, mocha, peppermint, caramel, hazelnut, etc. etc. (0 cals; these might need to be ordered on their website or on Amazon)

Diet Soda, any flavor or brand (0 cals, obv)

2 tbsp Great Value peanut butter powder (50 cals // PB Fit = 60 cals per 2 tbsp)

Stevia or erythritol sweeteners (0 cals)

PICKLES!!!!!!!! (0 cals)

🥨 munchies 🥨

1 cup SmartFood white cheddar popcorn (70 cals // moderation)

1 cup Skinny Pop popcorn (39 cals // moderation)

18 mini twists, Rold Gold fat-free pretzels (110 cals // moderation)

23 twists, Clancy’s Everything-Pretzel Slims (110 cals // moderation)

3 Twizzlers (100 cals // moderation)

2 Zachary’s Thin Mints, mini dark chocolate peppermint patties (65 cals // moderation)

1 Brach’s Candy Cane (50 cals)

2 Hot Cocoa Kisses (36 cals)

2 Cherry Cordial Kisses (40 cals)

1 square 85% Lindt dark chocolate (58 cals // moderation)

1 X-Treme Wellness wrap, cut into 8 slices and salted+baked into tortilla chips, with 1/4 cup salsa (75 cals) or 2 tbsp Good & Gather queso blanco dip / Tostitos salsa con queso dip (90 cals // moderation)

1 slice Healthy Life bread, toasted and with 2 tsp I Can’t Believe It’s Not Butter! buttery spread, garlic+onion powder, and some salt (60 cals) OR toasted and with 1 slice Kroger fat-free American cheese, melted (65 cals)

1/2 medium banana or apple with 1 tbsp PB Fit powder + 2 tbsp Walden Farm’s pancake syrup for PB drizzle (80 cals // other sugar-free syrups add 5-15 cals, ex. Maple Grove [5], Log Cabin [10], Kroger brand [15], etc.)

2 slices deli rotisserie chicken / turkey, thin-sliced, spread w 1 tbsp Kroger fat-free cream cheese, rolled around 1 baby dill pickle (40 cals // without cream cheese, 25 cals // don’t knock it till u try it😒😒unless u just don’t like pickles lol)

10 strawberries and Walden Farm’s chocolate syrup (50 cals)

1 sugar-free Jell-O cup (10 cals)

1 sugar-free pudding cup (60 cals)

🧂🥫 other sauces / dips / condiments / ingredients 🥫🧂

Mustard, yellow, Dijon, or spicy brown (5-10 cals per tsp, depending on brand)

Miracle Whip Lite (20 cals per tbsp)

Stubb’s Sugar-Free Smokehouse BBQ sauce (10 cals per 2 tbsp)

Prego Marinara No Sugar Added (60 cals per 1/2 cup)

Chi-Chi’s Salsa (40 cals per 1/2 cup)

Tostitos Salsa Con Queso dip (40 cals per 2 tbsp)

Good & Gather Queso Blanco dip (40 cals per 2 tbsp)

Any sugar-free or fat-free dressing!! Just check labels.

Maple Grove sugar-free maple syrup (5 cals per 2 tbsp)

Cocoa powder (10-20 cals per tbsp, depending on brand and purity of cocoa)

Dark spices are said to speed up the metabolism, and they also allow your brain and stomach to feel more sated after eating, so use lots of seasonings! Plus, flavor :P (chili powder, paprika, cayenne, red pepper flakes, cinnamon, nutmeg, allspice, cloves, etc.)

I hope you all found this post to be useful in some way, or maybe inspiring or motivating! If anyone has anything they’d like to add, don’t hesitate to reblog with your own list of favs. I plan on adding to this if I find anything new or remember something I might’ve glossed over when writing it.

That’s all for now. Stay hydrated and take your vitamins angels❣️

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