If you are currently dieting, you are in good company. About 33 percent of women and 25 percent of men follow a diet at any given point during the year, according to the University of Colorado. While you may want to lose weight quickly, remember that fad diets often result in a quick regain of lost weight. However, cutting certain foods out of your diet when trying to lose weight may help speed your weight loss.
Weight Loss Rate
You may want to lose weight as quickly as possible, but the National Institutes of Health advises that a maximum weight loss of 1 to 2 lbs. a week is a safe rate. Aim for losing 2 lbs. a week to lose 8 lbs. in just four weeks. If you lose weight more quickly, you may struggle with maintaining a lower weight due to the fact that you may not have cemented new habits into your lifestyle. In addition to setting a reasonable weight-loss rate, eat no less than 1,500 healthy calories if you are a male, and 1,200 if you are a female.
Rationale
Although the number of calories you eat and your basal metabolic rate dictates whether you will lose weight, there are some foods that may make it difficult to meet your weight-loss goals. Foods high in calories and low in nutrients are easy to eat too much of, while foods containing high percentages of fats and sodium contribute not only to weight problems but also to heart disease and high blood pressure. Eliminating foods high in fat, calories and sodium enables you to focus on low-calorie foods that can keep you feeling full.
Fatty Foods
Not all fats can slow your weight loss, and including small amounts of monounsaturated fats found in nuts, olive oils and some fish is good for your heart. According to MayoClinic.com, a diet containing trans fats can make it difficult to lose weight. Read nutrition labels, and avoid foods with either trans or saturated fats. In addition to contributing to weight gain and heart disease, 1 g of fat has nine calories, unlike protein and carbohydrates, which each have four calories per gram.
High-Calorie Foods
Eating high-calorie foods such as many restaurant meals, desserts, processed foods and frozen meals makes it difficult to lose weight. If you are trying to stay on a 1,200- to 1,500-calorie diet, eating an Italian restaurant entree can cost you over 1,400 calories, while a frozen pot pie contains over 520 calories. A large slice of chocolate truffle cheese cake has over 1,600 calories, according to the Nutrition Action Health Letter from the Center for Science in the Public Interest.
High-Sodium Foods
Foods high in sodium may cause you to retain water, and make losing weight more challenging. Although your body needs salt for nerve function, muscle contraction and fluid balance, excessive sodium can cause an increase in your blood pressure, which can result in heart failure, kidney diseases and other ailments, according to MayoClinic.com. Limit your sodium intake to under 2,300 mg if you have no blood pressure problems, and 1,500 mg a day if you suffer from high blood pressure. Avoid chips, pretzels, processed foods, Asian seasonings and canned foods, all of which are high in sodium.
Considerations
Use an online food tracking system or software to monitor your caloric, fat and sodium intake. As you review your daily choices, note if you are consuming too many calories from fat and adjust your intake accordingly. Consult your doctor if you begin losing more than 2 lbs. a week.
Member Comments