Many dieters don't know where to start when it comes to losing weight. The choices of packaged diet foods and weight-loss products can be overwhelming. In reality, dieting is healthiest and most effective when you choose nutritious whole foods from the major food groups. According to the Mayo Clinic, the basics of good nutrition will help you determine which foods are right for you.
Step 1
Eat more fruits and vegetables. The American Dietetic Association says that fresh produce is a major component of a healthy weight-loss diet and advises eating one fruit and one vegetable as a snack every day to cut down on junk foods and increase nutrition. Fruits and vegetables are naturally low-calorie and fat-free.
Step 2
Switch to lean proteins. Many traditional proteins, such as red meat, bacon, sausage, cheese and deli meats are high in fat and calories. By switching to low-fat, healthier protein sources such as beans, legumes, tofu, other soy-based meat alternatives and egg whites, you can obtain necessary nutrients and still stick to your diet.
Step 3
Choose whole grains rather than refined grain products. Whole grains like brown rice, whole-wheat bread, quinoa, barley, popcorn, oatmeal, whole-wheat pasta, bulgur and whole-grain tortillas provide fiber, protein, vitamins and minerals, while filling you up more than refined "white" grain products. For successful dieting, incorporate whole grains into your meals in place of processed foods.
Step 4
Add low-fat or non-fat dairy to your diet. Your weight-loss efforts will be more successful if you cut the fat out of your dairy products. Milk, yogurt, sour cream, cottage cheese, cream cheese, ice cream and many cheeses come in reduced-fat or non-fat varieties. The nutrients in dairy are important for good health, so rather than cutting dairy completely in an attempt to reduce calories, switch to these lower-fat options.
Step 5
Avoid processed "diet" snacks that provide little nutrition and may be high in added sugars. Many low-fat or low-calorie "diet" cookies, crackers and other snack foods are marketed as weight-loss helpers but really are not particularly nutritious and may be expensive. Go for whole foods instead.
Tips and Warnings
- All weight-loss diets are healthier and more effective when they also include regular exercise. Ideally, you should engage in exercise on most days of the week for 30 to 60 minutes.
- Consult with your physician for medical clearance and treatment recommendations before beginning any weight-loss regimen.
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