Dieting to lose body fat may put you at risk of illness and disease if you give up certain foods. Losing muscle tissue and bone mass is quite possible when you eliminate foods or food groups on a daily basis. Reducing your total caloric intake and engaging in a regular exercise program will help you lose weight without giving up nutrient-rich foods.
Meal Planning and Tracking
Reducing your caloric intake by as little as 250 calories per day will help you lose a half pound of fat per week without restricting particular foods. Planning your meals the night before a new day begins can ensure that you include healthy foods from all food groups while dieting.
Portion Control
Measuring your foods with measuring cups, measuring spoons or a kitchen scale helps you to lower your calories while you are on a diet so you do not have to give up individual foods. If you simply ladle brown rice or wheat pasta onto your plate, it is quite easy to consume too many calories. However, using a half-cup measuring cup to scoop your rice and portion it on your plate ensures you eat a specific number of calories without having to give up rice.
Whole Grains
Grains such as brown rice and whole wheat bread are commonly ousted from diets. Whole grains contain plenty of fiber, which reduces your cholesterol and provides bulk in your digestive tract. Fiber holds onto water and helps you feel full for a longer period of time. Do not give up whole grains, instead eat a smaller portion, satisfying your hunger on fewer calories and improving your cholesterol status.
Calcium-Rich Dairy
Calcium in the food you eat is essential for maintaining your bone health. Insufficient intake of dietary calcium forces your body to break down your bone tissue, extracting the calcium it needs to support many functions including nerve transmission and muscle contraction, according to the Linus Pauling Institute at Oregon State University. Breaking down the calcium stored in your bones predisposes you to osteoporosis. Keep calcium rich dairy products in your diet, including skim milk and light yogurt. Dairy calcium is more easily absorbed by your body compared to calcium from plants. If you are lactose intolerant, eat plenty of calcium fortified tofu or calcium fortified orange juice.
Fruits and Vegetables
Fruits and veggies are packed with fiber, vitamins and minerals. Consumption of fruits and vegetables is associated with a reduced risk of chronic diseases, including cardiovascular disease and cancer. Keep oranges, strawberries and red bell peppers in your diet because these foods are high in vitamin C, helping you fend off the common cold while improving the health of your teeth and gums. Eating vitamin A-rich carrots and cantaloupe also protects you against infections by trapping them in the hair follicles lining your respiratory and digestive tracts.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Your Clients Are What They Eat: Balancing Weight with Diet Part 1; Gary Miller, Ph.D.; January/February 2005
- Linus Pauling Institute; Calcium; Jane Higdon; April 2003
- Linus Pauling Institute: Vitamin C
- Linus Pauling Institute: Vitamin A
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