According to "The Mayo Clinic Diet," an easy way to lose weight is to make changes to poor dietary habits. Dietary changes in combination with a regular exercise routine will help you achieve successful weight loss. Eat whole grains, fruits, vegetables, low-fat dairy, nuts and seeds as part of a healthy diet. In addition, drink plenty eight to ten 8-oz glasses of water a day to stay properly hydrated. In "Water for Health, for Healing, for Life," Dr. F. Batmanghelidj says that water will also help you lose extra water weight carried from excess consumption sodium in processed and packaged foods.
Fruits and Vegetables
The United States Department of Agriculture recommends eating about 4 servings of fruits and 5 servings of vegetables daily. In "The Food Bible," author Judith Wills says that fresh fruits and vegetables in a healthy diet promote successful weight loss. Most processed foods, sodas and sweets contain a lot of calories for small portion sizes. You can eat vegetable and fruits in larger portion while consuming fewer calories. Fruits and vegetables are high water content foods which help you feel satiated.
Benefits of Fiber
Focus on eating whole-grain breads, pastas, oatmeal and brown rice instead of refined products. Whole grains contribute more vitamins, minerals and fiber to your healthy diet. Fiber contained in grains cannot be absorbed by your body. Instead, fiber absorbs water as it passes through your digestive system to form soft stools for excretion. Fiber-rich foods also help to keep blood sugar steady because it slows the release of glucose. The United States Department of Agriculture recommends consuming between 20 to 35 grams of fiber daily.
Unsaturated Fats
Reduce your saturated and trans-fatty acid intake, which is often found in dairy, meats, packaged and processed foods. According to "The Food Bible," author Judith Wills says an excess consumption of saturated and trans-fatty acids may increase your risk of heart disease and high blood cholesterol. In "Flat Belly Diet," author Liz Vaccariello suggests choosing polyunsaturated and monounsaturated fats to help you manage your weight. Vaccariello also says that unsaturated fats may reduce your risk of cardiovascular disease, type 2 diabetes, inflammation and breast cancer. Unsaturated fats to include in your diet include olive oil, vegetable oils, avocado, nuts and nut butters. Keep portion sizes small to watch calories but still gain the benefits.
Benefits of Breakfast
In "The Mayo Clinic Diet," research suggests that people who eat breakfast in the morning manage their weight better than those who do not eat breakfast. A healthy breakfast helps prevent you from becoming hungry later in the day. This meal should consist of whole grains, low-fat protein, low-fat dairy, fruits and vegetables. The Mayo Clinic says that these food groups offer complex carbohydrates, fiber, protein and a small portion of fat which help keep you feeling full longer.
References
- "The Mayo Clinic Diet"; Mayo Foundation for Medical Education and Research; 2010
- Mayoclinic.com: Nutrition and Healthy Eating
- "The Food Bible"; Judith Wills; 1998
- "Water for Health, for Healing, for Life"; F. Batmanghelidj, MD; 2003
- "Flat Belly Diet"; Liz Vaccariello and Cynthia Sass; 2008
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