What Should I & Shouldn't I Eat To Lose Weight?

Fad diets would have you believing there is a secret puzzle to solve to lose weight. But losing weight simply requires burning more calories than you consume. If you cut 500 calories from your daily diet, you trim 3,500 calories per week, the equivalent of losing 1 lb. of fat. Aim for lower-calorie but more filling foods to help you meet your weight-loss goals.

Fruit and Vegetables

Fruit and vegetables are the cornerstone of a healthy diet to help you lose weight. The 2010 dietary guidelines from the U.S. Department of Agriculture recommend filling half your plate at every meal with fruit and vegetables. When possible, use fresh produce rather than processed food. Avoid heavy preparations of fruit and vegetables such as deep frying, cream sauces or cheese sauces. Fresh fruit is a better choice than juice.

Whole Grains

Carbohydrates are not your enemies. Distinguish between processed carbohydrates made from white flour and whole grains that pack in fiber and nutrients. In addition, whole grains such as oatmeal and quinoa make you feel more full. Check your whole grain bread to make sure it says 100 percent whole grain. You do not want flour that is refined, enriched, bleached or unbleached.

Mediterranean Diet

Following a Mediterranean diet can help you trim calories and eat healthfully. Emphasize fresh produce and plant-based proteins such as legumes, nuts and seeds. Keep your animal-based proteins limited to lightly prepared seafood. Garnish dishes with healthy sources of fat such as olive oil, nuts, seeds and avocado. Eat whole grains such as couscous. Limit drinking to one glass of red wine with dinner. Reduce sugar consumption by replacing soda with plain water.

Lifestyle Changes

Drastic diets that severely limit your range of foods or your calorie consumption may work in the short term, but the best diets are those that result in lifestyle changes. Aim for long-term goals of permanently changing your eating habits and you are more likely to maintain your weight loss. Allow yourself many choices and less restrictions, and focus instead on portion control and staying active.