The amount of food you eat influences whether you are able to maintain a healthy weight, gain weight or lose weight. When dieting, remember to include foods that are low in calories, but still give your body its required nutrients. In addition to reaching your goal weight, eating a nutritionally sound diet while dieting can help your maintain your health and teach you healthy habits.
Consult with a physician before emarking on any weoght-loss regimen.
Carbohydrates
Carbohydrates, at four calories per gram, should make up between 45 and 65 percent of your dietary intake, even while dieting. A 1,600 calorie per day diet should average an intake of around 800 carbohydrate calories. Divide 800 by 4 calories per gram, and the resultant answer concludes that you should consume around 200 g of carbohydrates per day. Choose complex carbohydrates in the whole grain family, rather than simple carbohydrates that have added sugars, to keep calorie intake in the weight loss range. Wheat bread, brown rice and steel cut oats are good choices; Avoid processed foods like cookies, crackers and desserts.
Protein
Protein is the building mechanism for your body's ability to repair and build tissue. Adequate protein intake during weight loss can help your immune system and give you energy to build strong muscles through exercise. Eat approximately 46 g of protein a day, choosing low-calorie, low-fat options. Beans, poultry and the majority of plant foods contain protein. Include low-calorie vegetarian sources of protein, such as eating 7 oz. of chick peas which have 16 g of fiber, or one boiled egg which contains 7.5 g. When eating meats, avoid fatty cuts of beef and opt instead for skinless turkey or chicken.
Fats
Fats are high in calories, but your body does need healthy fats to function. Every part of your body, from your brains to your digestive system, uses fats, according to HelpGuide.org. Fats can help you feel full and prevent you from eating too many calories. Do not eat trans fats, and limit your saturated fat. Choose monounsaturated or polyunsaturated fats like olive oils, and foods that contain omega-3 fatty acids. Limit fat calories to under 35 percent of your diet, or 560 calories on a 1,600 calorie diet.
Vitamins and Minerals
Vitamins and minerals are vital to a healthy weight-loss experience. The nutrients in the food you eat contain vitamins and minerals. Read the food labels on the foods you eat to ensure you are eating the right balance of vitamins as recommended by the Institute of Medicine. Females over 18 need 700 ug/d of vitamin A, 75 mg/d of vitamin C, 5 ug/d of vitamin D, 15 mg/d of vitamin E, and 90 ug/d of vitamin K. A woman of childbearing age should have at least 400 ug/d of folate each day. Men over 18 need 900 ug/d of vitamin A, 90 mg/d of vitamin C, 5 ug/d of vitamin D, 15 mg/d of vitamin E and 120 ug/d of vitamin K. Eat a wide variety of fruits and vegetables and consider taking a quality multi-vitamin supplement.
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