When you are dieting, it is important to do it in a healthy way. This means incorporating healthy foods to create a balanced meal plan that is low in calories and fat to promote weight loss. If you are overweight, getting rid of the extra pounds will result in more energy and will reduce your risk of health conditions, like heart disease and diabetes. You can do this by choosing the right foods and avoiding the wrong ones.
Healthy Weight Loss
To successfully lose 1 lb., you have to create a deficit of 3,500 calories. This means that if you want to lose 1 lb. in one week, you need to cut out 500 calories each day. The Centers for Disease Control and Prevention, recommends sticking to a 1 or 2 lb. weight loss each week. Making healthier food choices and exercising makes it simple to burn off those extra 500 calories and will get you on the road to a healthy lifestyle and weight loss.
Foods to Avoid
Avoid the mindset that says some foods are bad while others are good. You can enjoy your favorite indulgences on a diet as long as you budget their calories into your daily totals. This could mean going hungry later, so make sure you don't do it often and practice moderation when you do. In general, cake, cookies, pastries, fried food, fast food, soda and processed snacks are higher in fat and calories and will derail your weight loss efforts if you eat them all the time. In addition, these types of food are high in fat, sugar and salt, all of which increase your risk of health concerns, so avoid them most of the time, even if you are at a healthy weight.
Foods to Eat
Following the recommendations of the Food Guide Pyramid simplifies the process of choosing healthy foods and portion sizes. You should be eating a variety of foods from all the food groups, including whole grains, fruits, vegetables, low-fat dairy and lean protein sources. By doing this you are covering your nutrient needs with foods that are low in fat and calories, resulting in weight loss without deprivation. Healthy fats, like olive oil, nuts, seeds and avocados, protect your heart and satisfy your hunger. Grilled meats, steamed vegetables, brown rice, fresh fruit, whole-wheat bread and skim milk are foods you can eat every day.
Recommendations
When you are trying to lose weight, understanding portion sizes is important. It won't do you any good to eat healthy foods if you are eating three servings in one sitting. This will still lead to you getting more calories than you should. Weigh and measure your food until you can eyeball a serving. Cook your food with low-fat and low-calorie methods, such as broiling, roasting, grilling or baking rather than frying them. Use restaurant nutrition information when you eat out so you know what meals fit within you calorie goals. The CDC reports that slow and gradual weight loss helps you stick with a diet and improves your health at the same time.
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