“I lost 33 pounds with the Body by Vi™ Challenge and lost 6 inches from my waist. People asked me how I did it, and I told them about the Challenge. Now I have a successful business growing across the nation!”
– Bryan Bellville
Healthy Eating
If you want to lose weight, you need to make healthy eating and food choices that will keep you full and satisfed without packing on extra pounds. Use the list below as a guideline to help you choose the kinds of foods you should be incorporating into your diet every day. Remember, fruits and vegetables are loaded with vitamins and nutrients, and fll you up without flling you out. A cup of rice or beans can yield 220 to 300 calories or more, while fruits and vegetables are typically only 30 to 85 calories.
| Cooked Vegetables and Beans: | Portion | Calories | Fiber |
| Artichokes | 1 large | 30-44 | 4.5 |
| Asparagus | 1/2 cup | 17 | 1.7 |
| Beans, baked withpork & molasses | 1 cup | 200-260 | 16.0 |
| Beans, kidney or black | 1/2 cup | 94 | 9.7 |
| Beans, Pinto | 1/2 cup | 150 | 5.8 |
| Beets | 1/2 cup | 33 | 2.5 |
| Broccoli | 3/4 cup | 30 | 7.0 |
| Cabbage, white or red | 2/3 cup | 15 | 3.0 |
| Carrots | 1/2 cup | 20 | 3.4 |
| Cauliflower | 1 cup | 20 | 2.3 |
| Chickpeas (garbanzos) | 1/2 cup | 86 | 6.0 |
| Eggplant | 1 cup | 30 | 6.0 |
| Green Beans | 1/2 cup | 10 | 2.1 |
| Greens, collard, chard, etc. | 1/2 cup | 20 | 4.0 |
| Mushrooms | 4 large | 45 | 2.0 |
| Okra | 1/2 cup | 13 | 1.6 |
| Onion | 1/2 cup | 22 | 1.5 |
| Peas,green | 1/2 cup | 60 | 9.1 |
| Spinach | 1/2 cup | 26 | 7.0 |
| Raw Vegetables: | Portion | Calories | Fiber |
| Avocado | 1/2 cup | 97 | 1.7 |
| Broccoli(raw) | 1/2 cup | 20 | 4.0 |
| Carrots | 1/4 cup | 10 | 1.7 |
| Celery | 1/4 cup | 5 | 2.0 |
| Cucumber | 1/2 cup | 12 | 0.7 |
| Olives,green and black | 6 | 42-96 | 1.2 |
| Green Bell Pepper | 2 tbsp. | 4 | 0.3 |
| Radishes | 3 | 5 | 0.1 |
| Tomatoes | 1 small | 22 | 1.4 |
| Fruit: | Portion | Calories | Fiber |
| Apple | 1 medium | 70 | 4 |
| Banana | 1 medium | 96 | 3 |
| Berries | 1/2 cup | 20-33 | 1.5-4.6 |
| Cherries | 1/2 cup | 55 | 1 |
| Grapefruit | 1/2 medium | 30 | 0.8 |
| Grapes | 20 | 75 | 1 |
| Melon, honeydew and cantaloupe | 1/2 cup | 42-76 | 1.5-2 |
| Orange | 1 large | 70 | 2.4 |
| Peach | 1 medium | 38 | 2.3 |
| Pear | 1 medium | 88 | 4 |
| Pineapple | 1/2 cup | 41 | 0.8 |
| Plums | 2 or 3 small | 38-45 | 2 |
| Raisins | 1 tbsp. | 29 | 1 |
Bread, Wheat2 slices1203.6
| Grains, Rice, Potatoes, Breads: | Portion | Calories | Fiber |
| Bread. White | 2 slices | 160 | 1.9 |
| Lentils, brown | 2/3 cup | 144 | 4.4 |
| Macaroni pasta | 1 cup | 200 | 5.7 |
| Potato, baked | 1 small | 120 | 4.2 |
| Sweet potato, baked | 1 small | 146 | 4 |
| Rice, white (before cooking) | 1/2 cup | 79 | 2 |
| Rice, brown (before cooking) | 1/2 cup | 83 | 5.5 |
Chicken or turkey breast3 oz.135-14025
| Protein Sources (cooked): | Portion | Calories | Fiber |
| Chicken thigh | 3.5 oz. | 120 | 10 |
| Lean red meat | 3 oz. | 145-160 | 25 |
| Beef hot dog | 1/4 lb. | 352 | 4 |
| Ham | 2 thin slices | 75 | 22 |
| Shrimp, crab, lobster | 4 oz. | 120-150 | 22-24 |
| Tuna | 1/2 cup | 90-120 | 25 |
| Ocean fish | 4 oz. | 130-170 | 25-30 |
| Egg whites | 7 egg whites | 115 | 25 |
| Nonfat cottage cheese | 1 cup | 140 | 28 |
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