Successful weight loss results from eating a well-balanced diet and reducing daily calories. A well-balanced diet consists of eating a wide variety of foods from each food group, choosing healthy fats and consuming adequate amounts of high-fiber foods. A healthy eating plan should be feasibly maintained long term to achieve a healthy body weight for life.
Reduce Daily Calories
Weight loss results from reducing daily calories. For overweight individuals, the National Institutes of Health recommends a safe and effective initial weight loss of 1 to 2 pounds per week, up to a 10 percent reduction in body weight. To achieve this weight loss goal, a 500 to 1,000 daily calorie deficit is required.
The NIH suggest that diets of 1,000 to 1,200 calories are typically used for most overweight women, and 1,200 to 1,600 calorie diets are typically recommended for overweight men, women who weigh 165 pounds or more, and women who exercise regularly.
Diet Composition
The amount of carbohydrate, protein and fat content of a well-balanced diet, or diet composition, is important when choosing a healthy eating plan. The National Institutes of Health Obesity Education Initiative states that a low-calorie diet for weight loss should consist of approximately 15 percent of daily calories from protein, 30 percent or less from fat, and 55 percent or more from carbohydrates; saturated fat should be limited to 8 to 10 percent of total daily calories. Calcium and fiber goals include 1,000gm to 1,500mg per day and 20g to 30g per day, respectively, according to the NIH.
Follow the Food Guide Pyramid
The U.S. Department of Agriculture Food Guide Pyramid is a helpful resource when choosing a well-balanced diet for weight loss. The Food Guide Pyramid website provides individualized meal and menu plans based on gender, age, height, current weight and activity level. For example, a 1,400 calorie meal plan consists of 5 oz. of grains, especially whole grains, cereal, rice or pasta; 1.5 cups of vegetables; 1.5 cups of fruit; 2 cups of milk or other low-fat dairy products; 4 oz. of lean meat or beans; 4 tsp. of oils; and 170 calories or less per day of other fats and sugars.
Choose Healthy Fats
Consuming healthy monounsaturated and polyunsaturated fats over saturated and trans fats can provide health benefits. According to the American Heart Association, saturated and trans fats can raise blood cholesterol, which can lead to heart disease; unsaturated fats may help lower cholesterol when consumed in place of saturated and trans fats. Foods high in saturated fat that should be limited include butter; cream; lard; high-fat meats; whole milk; cheese; ice cream; and coconut, palm and palm kernel oils. Foods high in healthy unsaturated fats include avocados, olive oil, canola oil, nuts, seeds and olives.
Consume Adequate Fiber
High-fiber foods are recommended in many weight loss plans. Fiber is not easily digested or absorbed in the body and causes a longer-lasting feeling of being full. High-fiber foods such as fruits, vegetables, whole grains and legumes tend to be low in fat and calories. Other high-fiber foods such as nuts and seeds contain high amounts of healthy unsaturated fats. The American Academy of Family Physicians recommends consuming 38g of fiber per day for men age 50 or younger, 30g for men over age 50, 25g for women age 50 and younger, and 21g of fiber per day for women over age 50.
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