Setting out to lose 30 lbs. is both challenging and inspiring. The relatively large goal means it can be easy to lose focus along the way, so it's especially vital to keep up motivation and set small goals. Sticking to a healthy, low-calorie diet is one of the most important plans to keep during and after the process.
Basics
To lose 30 lbs. it's necessary to eat a diet that contains fewer calories than what you normally eat in a day. Over time, those saved calories will add up to pounds lost, each pound being about 3,500 calories. Nearly all balanced and healthy low-calorie diets include whole grains, lean proteins, nonfat dairy items, fruits and vegetables -- the five main groups in the eating plan at MyPyramid.gov. To save even more calories and improve health, limit trans fats, saturated fats, sodium, cholesterol and added sugar.
Nutrition
Nutritionally, the foods included in any weight-loss plan add up to more than just the vitamins and minerals they contain. Nutrients to watch out for in the foods you choose include protein, which is especially satiating and can prolong feelings of fullness; dietary fiber, which takes a long time to chew and digest; and complex carbohydrates, which produce slow-burning energy that can keep the body satisfied for hours longer than simple carbs can.
Foods
To avoid nutrient deficiencies and health complications, it's best to eat a variety of foods from all the main food groups. Whole, fresh items tend to be lower in calories and fat than prepared or processed foods. Sources of lean protein include nonfat yogurt, nonfat milk, lean meat, fish, nuts, beans and legumes. For dietary fiber, eat fruits and leafy green vegetables. Whole grains are a primary source of complex carbohydrates. All such foods are relatively low in calories, especially when consumed without many sauces, condiments or other add-ons.
Pacing
A weight-loss plan that involves only dietary changes is likely to progress slowly but steadily. As MayoClinic.com notes, cutting 500 calories from the foods you eat each day will result in about 1 lb. of weight lost per week. The centers for Disease Control and Prevention cautions that losing more than 2 lbs. per week may not be safe or healthy. Eating low-calorie fruits and vegetables along with high-fiber and high-protein foods is likely to keep you full for extended periods of time and help you cut your daily calorie totals.
Considerations
Many people don't have the patience it takes to lose 30 lbs. through gradual dietary changes. However, there are safe and healthy steps that can speed up the process. Most notable is regular exercise, which burns extra calories and tones the body. Before making any significant dietary adjustments or starting an exercise routine, it's advisable to talk with a physician or healthcare professional to get reliable advice.
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