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Grocery shopping list to save you from weight gain!

Grocery shopping list

Grocery shopping list to save you from weight gain!

People who go to the grocery shop with a list eat a healthier diet and are more likely to be at a healthier weight, according to research. As a result, using a grocery list can be just as beneficial to achieving (and maintaining) a healthy weight as other lifestyle habits like being physically active and getting enough sleep (Source).

A healthy shopping list that includes a wide variety of whole foods can deliver these benefits. Unprocessed foods—those that are as close to their natural state as possible—are the healthiest because they are higher in nutrients and contain fewer bad chemicals, such as sugar.(Source)

Grocery shopping is very important to when it comes to weight loss and doing it right can surely save you from some weight gain. The following list elicits a few elements of calories and high nutritional value. Beware to always check the labels for a number of calories and fats. Take notes of the first basic foods that you need for the household and categorize each element by health and nutritional value as you copy everything down. Here’s an example of how you can do it:

Break down your shopping list to three sections; products that you have to purchase and products that you need to reduce the quantity of and products that you must get rid of to achieve an agile and healthy body.

Foods that must be purchased:


Calories gained from meat ratio does not depend on the way you cook the meat only but also depends on the quality, so make sure you buy red meat kind, low in fat such as fish and chicken and keep in mind that your method of cooking impacts the fat ratio.

Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

TOP-10 ingredients
for your health and
balanced meal plan
Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

As Hippocrates said, you are what you eat. The meaning of this phrase concerns every person, who takes care of his health. The food we eat has a big impact on our vital activity, state of health and quality of life.

Nowadays healthy diet is very popular and everyone knows that he should give up junk food. But not everyone knows what he must eat except for grain, vegetables and protein food.

It's essential to diversify your diet. Every bite of food should provide you with vitamins, minerals and phytonutrients that are necessary for good health.

So how can we have a proper nutrition plan?

We prepared a PDF-file to help you. It contains TOP-10 ingredients, which should be added to everyone's diet.


A full complete diet must contain grains as many weight loss doctors advised. Grains contain plenty of nutrients beneficial such as iron, magnesium, calcium, and its ability to lower cholesterol in the blood, and some other grains such as wheat, oats contain high levels of fiber which enhances the feeling of satiety.

Vegetables and fruit

Nutritional vegetables and fruits are a key element which helps burning calories stored in the body. So always make sure you buy fresh fruits and vegetables while shopping.


All dairy products have a great impact on the body as they contain highly nutritious elements of importance, yet it’s wise to buy the low calories or the No fat kinds.

Foods that should be minimized:


Do not use refined oils nor foods that are cooked in used oil. Since they have a significant weight gain impact and bad for your health. Use more of olive oil which is healthy and recommended by so many weight loss doctors. It helps arteries to become more flexible and lowers blood cholesterol levels, It also increases the feeling of satiety.


Nuts are a great source of protein and must be distributed throughout the week. That being said, nuts aren’t supposed to be a full meal and more of a light snack between meals.

Foods that should be ignored:

Soft drinks

While being on a diet system or after the diet, soft drinks can cause a big corruption of weight. The body is no longer on the same plan the minute you drink soft drinks. So do not buy these drinks throwing away all that you’ve worked so hard for.


I hate to say it but sweets shouldn’t be taking while on a diet and if they are you should have the minimum amount possible. These high calories snacks will get in the way from you losing weight efficiently.

That’s it, now that you are on a diet, do you have a grocery shopping guide plan?