The trick to losing weight and keeping it off is to permanently change what you eat. Fad diets that eliminate entire food groups or are that are very low in calories can set you up for binging and more weight gain. Instead, try eating in a sensible way that includes lean proteins, complex carbs, heart-healthy fats, fruits and vegetables to form a life-long eating plan for healthy weight management.
Consume Whole Fruits and Vegetables
Eat a widely varying diet that includes at least 2 cups of vegetables and fruits a day, according to the U.S. Department of Agriculture. By doing this, you are getting the soluble and insoluble fiber that helps you feel full and also the roughage that helps prevent constipation.
For example, apples provides vitamin C, contain a high water content, are easy to digest and provides pectin to soften stool. Eating baked sweet potatoes gives your body beta-carotene, complex carbohydrates and provides nutritional heft as a snack or as part of a meal. The idea is to eat high-satiety foods that are also nutrient-dense.
Eat Whole Grains
Select whole foods over processed food more often than not. It is easy to reach for French fries but the trans and saturated fats in them will increase your risk for cardiac disease. Instead, rough slice potatoes, drizzle with olive oil and bake to make "home fries." Leave the potato skins intact for their fiber.
Consider instant oatmeal instead of highly processed and sugary breakfast cereal. Whole-grain toast, low-fat yogurt with fruit or soft-boiled eggs are also good choices. The fiber in the toast provides complex carbohydrates while yogurt and eggs supply protein and fruit fiber.
Consume whole grains such as brown rice, oatmeal, millet, quinoa and add rice and wheat bran. These are high-satiety, provide complex B vitamins and roughage.
Favor Lean Proteins, Nonsaturated Fats
Eat lean proteins and include low-mercury seafood, nuts, eggs and legumes with grains for complete protein and low- or nonfat dairy foods. Favor heart-healthy fats such as olive, canola, flax, hemp seed and fish oils. If you eat meat daily, consider eating fish twice a week. Vegetarians and vegans can combine whole grains and legumes, consume soy foods, nuts and nut butters such as almond, soy butter.
The USDA recommends no more than 30 percent of total calories daily to come from fat and of that number, no more than 10 percent from saturated fat. Saturated fats are solid at room temperature and their consumption increases the risk for high blood pressure and heart disease. Instead, drizzle flax seed or olive oil over salads, grains and vegetables. Bake, broil, steam instead of frying.
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