A common problem with diets is that as daily calorie intake is decreased, fewer nutrients are consumed as well. The 2005 Dietary Guidelines for Americans define nutrient dense foods as those that provide substantial amounts of vitamins and minerals and relatively fewer calories. Especially when on a calorie-restricted diet, it is vital to eat nutrient dense foods and ensure adequate vitamin and mineral intake. Maximizing the amount of nutrients you consume while minimizing calorie intake will enhance weight loss and prevent any adverse health outcomes from vitamin or mineral deficiencies.
Tips and Warnings
- Exercise daily. The 2008 Physical Activity Guidelines for Americans recommend adults exercise at least two and a half hours a week. You should exercise more often if trying to lose weight. Aim to burn 250 to 500 calories per session. Avoid processed foods. Refining and pasteurizing can destroy a significant portion of vitamins and minerals naturally present in foods. Prepare your own meals as often as possible. When you are in a restaurant, you have no way of being sure what the quality of ingredients is and if calories were added through the preparation process.
- Always consult a physician before starting any diet plan.
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