Many fad diets revolve around extreme methods of losing weight that often cause a lack of results and high failure rates. Learning what kind of foods to eat and why you should eat them is the key to success. The 2005 Dietary Guidelines for Americans recommend adults consume a diet of 45 to 65 percent carbohydrates, 20 to 35 percent fat, and 10 to 35 percent protein.
Step 1
Make your main carbohydrate sources fruits, vegetables, and complex carbohydrates. Complex carbohydrates include brown rice, beans, lentils, and potatoes. Replace candy and other unhealthy sweets with fruit. Avoid processed carbohydrates such as white rice and bread, potato chips and french fries.
Step 2
Include sufficient amounts of protein in your diet. Healthy protein sources include meat, dairy, eggs, and beans. If possible, opt for vegetarian fed animal sources, which are healthier than corn fed animal products.
Step 3
Eat adequate amounts of healthy fat. Healthy fat sources include olive oil, avocado, flaxseeds, nuts, natural peanut butter, and fish oil. Use fat free cooking spray instead of vegetable oil when cooking food in a pan.
Step 4
Eliminate regular soda from your diet. An average can of soda contains over 40 g of sugar and between 150 and 200 calories. Replace regular soda with water or diet soda, both no calorie choices. It is almost impossible to be successful on a diet while drinking excessive liquid calorie sources.
Tips and Warnings
- When in a grocery store, focus on foods located on the outside of the store, such as fruits, vegetables, dairy and meat. Fresh foods are almost always healthier choices than processed and canned foods centrally located in supermarkets. Avoid buying junk food as much as possible. If unhealthy food is in your house, you will eventually eat it. Don't tempt yourself. Exercise is an essential part of any successful weight loss plan. The 2008 Physical Activity Guidelines for Americans recommend adults exercise a minimum of 2-1/2 hours per week for overall health. To lose weight, increase this amount to 5 hours or more.
- Always consult your physician before starting any diet plan.
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