Health food is considered any food that is low in sugar, salt and fat that is also good for the body. It is possible to lose weight fast by eating a diet rich in health food. Making the right food choices reduces the fat, cholesterol and sodium clogging up your system and making you gain weight. Choosing health food also increases the level of nutrients needed to speed up metabolism, cleanse the body and drop pounds. The key is to select the right health foods to eat and consume them in the recommended quantities.
Step 1
Calculate how many calories you should eat per day. According to the University of Maryland Health Center, a moderately active man trying to lose weight should multiply his weight by 15 to find his total daily calories. A moderately active woman should multiply her weight by 12. Inactive men should multiply their weight by 13 and inactive women by 10.
Step 2
Read nutrition labels on foods so you know what you are eating. Only eat health food that is nonfat, low-fat or reduced-fat. Also notice the serving size and calories. Many foods with little fat are loaded with calories. Some labels list small serving sizes. If you eat several servings in the same meal, you must add up all the calories.
Step 3
Keep a food journal and keep track of everything you eat. This will make you think twice before eating anything that is not health food. Write down the calories consumed with everything you eat. Do not go over your allotted calories for a day.
Step 4
Be selective with your carbohydrates. Carbohydrates are sugars and starches. They provide the body with energy but also contribute to fat production. According to the Mayo Clinic, dieters should select complex carbohydrates in health food like legumes, grains and vegetables instead of simple carbohydrates in candy and soda. The Mayo Clinic says 45 to 65 percent of dieter's calories should come from carbohydrates.
Step 5
Eat the right amount of protein. The Cleveland Clinic says you can lose weight by eating beans and lentils as sources of protein instead of red meat. Peas, tofu, low-fat cottage cheese, low-fat milk, low-fat yogurt and fish are also good protein sources. Red meat and fried food are high in saturated fat. Replacing these foods in your diet can lead to fast weight reduction.
Step 6
Reduce your LDL cholesterol. LDL cholesterol is the main ingredient in fatty deposits that develop in your arteries. Selecting health food low in LDL cholesterol will improve your cardiovascular health and help you lose weight fast. The Mayo Clinic recommends eating no more than 300 milligrams of cholesterol every day. This can be achieved by replacing high LDL cholesterol foods like butter and eggs with low LDL cholesterol foods like olive oil and egg whites. Reducing red meat in your diet will also lower cholesterol levels.
Step 7
Be careful with the condiments. Dressings and sauces can be deceptively high in calories, salt and fat. The Cleveland Clinic recommends avoiding mayonnaise and creamy salad dressings. Select health food varieties that are low-fat or fat-free.
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