A healthy weight loss diet plan follows the recommended food pyramid provide by the U.S. Department of Agriculture. The pyramid emphasizes five food groups for overall health and weight loss. These include fresh fruit and vegetables, whole-grain carbs, lean sources of protein and dairy, and heart-healthy unsaturated fats. A successful weight loss plan combines a sensible diet with regular exercise. Consult your physician before starting a weight loss program.
Importance of Breakfast
According to the Mayo Foundation, research suggests that people who eat breakfast lose weight and improve overall health. Jump-start your day with a nutrient-rich breakfast to prevent you from overeating later in the day. Begin by trying whole grains such as oatmeal, whole-grain cold cereal and whole-grain bread. Add a healthy protein such as low-fat milk, yogurt, eggs, nuts, seeds and nut butters. The combination of complex carbs and protein can help you feel satisfied throughout the morning. If you are not used to eating breakfast, start with small and convenient foods such as apples, oranges, bananas, low-fat yogurt and berries.
Fruits and Vegetables
Fresh fruit and vegetables are the building blocks of a healthy diet and your success with weight loss. Processed foods, sodas and sweets are high in calories and nutrient-deficient. Vegetables and fruit have very few calories and offer essential vitamins and minerals. You can eat generous portions, yet still consume fewer calories. Try adding carrots, tomatoes, broccoli, cauliflower, grapes, berries and bananas to your weight-loss plan.
Fiber Benefits
Grains, fruit and vegetables contain fiber, which cannot be digested and absorbed in your body. There are two main types of fiber--soluble and insoluble. Insoluble fiber is most known for promoting healthy digestion. Soluble fiber absorbs water from the intestines and helps lower blood cholesterol levels. Fiber-rich food also slowly releases glucose, which helps to keep blood sugar steady. According to the Reader's Digest Association, fiber adds bulk to the digestive system and keeps you feeling full so that you will not feel hunger. Whole-grain bread, whole-grain pasta, brown rice, oatmeal, oranges, pears, grapefruits and berries are good sources of fiber.
Healthy Fats
Judith Wills says fats are an essential nutrient for the maintenance of healthy organs, tissues, hair, skin and nails. Fat satisfies your appetite and helps the body absorb nutrients. When consuming fat, make healthy choices such as monounsaturated and polyunsaturated fats. Monounsaturated fats are found in olives, olive oil, canola oil, nuts and avocados. Polyunsaturated fats are found in sunflower, soybean, sesame and safflower oils. You should still consume healthy fats sparingly to manage your weight. You want to avoid saturated and trans fats because they increase blood cholesterol levels. Eliminate saturated and trans fats found in meats, lard, butter, baked goods, cookies, cakes and other processed foods.
Considerations
Eating any type of food provides your body with calories. You will need to include some form of physical activity to burn calories and lose weight. The Mayo Clinic says you should include at least 30 minutes of exercise or physical activity every day in your schedule. Find an activity that you enjoy such as walking, jogging, swimming, tennis, basketball, hiking or bicycling. The more physically active you are, the more calories you will be burning for weight loss success.
References
- "The Mayo Clinic Diet"; Mayo Foundation for Medical Education and Research; 2010
- "Foods That Harm Foods That Heal"; The Reader's Digest Association; 1996
- "The Food Bible"; Judith Wills; 1998
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