Weight loss isn't only about cutting calories. Fad diets, which involve eating small portions of the same food every day to create drastic weight loss, may seem tempting. But although fad diets cause fast weight loss, they do not cause sustainable weight loss -- you will gain the weight back when you introduce more foods back into your diet. Instead, eat a variety of healthy foods in moderation. Consult your doctor before trying to lose weight.
Whole Grains
Some fad diets recommend cutting foods that are high in carbohydrates, like bread and other grains, out of the diet completely. Instead, you should opt for whole grains, which may help reduce your risk of heart disease and keep you full without packing on lots of additional calories. Start with a bowl of oatmeal for breakfast, then eat some peanut butter with whole-grain crackers as a snack. Eat sandwiches with whole-grain bread for lunch, and cook whole-grain pasta for a satisfying dinner.
Lean Protein
Lean protein will help you stay energized and full throughout the day. Eat one source of lean protein with every meal. Swap red meat for meat that is lower in saturated fat, like turkey, chicken and fish. Switch whole milk, cheese and yogurt for low-fat dairy products. A few nights a week, forgo meat altogether and eat vegetable protein sources, like beans, chickpeas and tofu as a main course instead.
Fruits and Vegetables
Fill up on fruits and veggies that have a high-water content. Foods that are particularly high in water include apples, carrots, watermelon and grapefruit. Use fruits and veggies with a high-water content to increase your portions without increasing the number of calories you consume. Fruits and vegetables like apples and carrots are high in fiber, which will help keep you full throughout the day because they take longer to digest than foods that are lower in fiber.
Oil and Fats
Oil and other fats are high in calories, so stick with polyunsaturated and monounsaturated fats, like olive oil and canola oil. Olive oil is high in omega-3 fatty acids, which will help reduce your risk of stroke and heart attack. Although olive oil and canola oil are healthier than other fats, they are still contain some calories and saturated fat -- allow yourself approximately 2 tbsp. olive oil per day. Cook with olive oil or canola oil instead of butter, lard or shortening. Instead of pouring fattening dressing on your salad, mix olive oil with a small amount of lemon juice and drizzle it on your greens.
References
- "Reader's Digest" magazine: 27 Ideas for a Healthier Breakfast
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- American Heart Association: Quick-Weight-Loss or Fad Diets
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- MayoClinic.com: Olive Oil: What Are the Health Benefits?; Katherine Zeratsky, R.D., L.D.; April 24, 2009
Member Comments