Weight Loss Diet Food Plan

To lose weight effectively, you must alter your caloric intake by burning more calories than you take in. To do this, you must make a long-term commitment to change your lifestyle by eating healthier. In addition, you must also add exercise to your weekly routine. You can successfully lose weight by planning and setting realistic goals for yourself.

Limited Fats, Sodium and Sugars

An effective diet plan is low in fats, sodium and sugars. Saturated fats should especially be avoided as they can increase your risk for cardiovascular disease. Check the nutritional facts of your foods for any added sugars which add empty calories with no nutritional value. Be aware of products labeled "fat free." Foods can contain up to half a gram of fat per serving and still be labeled "fat free." Check the nutritional facts on the product.

Dairy Products and Ingredients

Studies have gone both ways as to whether or not milk and other dairy products promote weight loss. A recent study at the Ben-Gurion University of the Negev concluded that increased intake of dairy calcium and vitamin D were related to greater weight loss. Include fat-free milk or yogurt in your diet. Use skim milk for your cereal. Eat fat-free yogurt for a snack.

Eat More Fruits and Vegetables

Fruits and vegetables are excellent choices for snacks and sides when dieting. They are low in fat, low in sodium and contain many nutrients such as vitamin C, vitamin A and dietary fiber. A study at the University of Sao Paulo found that a high intake of fruits and vegetables predicts weight loss in overweight adults. Eat a piece of fruit alongside your breakfast and lunch and for a snack. Eat at least one serving of vegetables at lunch and dinner. Fruits and vegetables should replace unhealthy foods.

Drink Water Daily

Water is a critical element of weight loss. It promotes the flushing of toxins, healthy kidney function and can make you full without extra calories. A study of 173 overweight women at the Children's Hospital Oakland Research Institute found that drinking water may promote weight loss. Drink eight glasses gradually throughout the day.

Exercise

Exercise will help you burn more calories than you take in. Simple exercises such as jogging and biking are effective. A study at the University of Pittsburgh found that the addition of 40 minutes of moderate physical exercise per day is important in sustaining weight loss of 10 percent or more.