To lose weight, focus on eating whole foods while trimming portion sizes and limiting discretionary calories. For each meal, divide your plate into sections. Fill half with vegetables, 1/4 with protein and 1/4 with carbohydrates. Include a few healthy snacks during the day to stave off hunger.
Whole Grains
Whole grains like brown rice and quinoa provide important fiber and energy for your body. A study in the "American Journal of Clinical Nutrition" showed that a low-calorie diet in which participants ate whole grains led to significantly greater body fat reduction than a low-calorie diet including refined grains. One-serving equals about a 1/2 cup, or a slice of whole-grain bread.
Vegetables
Fresh green vegetables provide a lot of volume without a lot of calories. Richly colored vegetables like spinach and peppers provide you with crucial nutrients and antioxidants. Avoid starchy vegetables like corn and peas which contain significantly more calories in smaller servings. Season vegetables with herbs and vinegars rather than butter and fat-laden dressings.
Lean Protein
Protein helps keep you full and revs your metabolism. Many forms of protein, however, contain too much saturated fat--avoid full-fat cheese, bacon and steaks. Stick to lean sources like skinless, white-meat poultry, egg whites, soy and fish. A 3- to 4-oz. serving of protein is about the size of the palm of your hand or a deck of cards.
Healthy Fats
Shunning fat altogether is not the key to weight loss. Studies, particularly one in the journal "Diabetes Care," published in 2007, show that consumption of healthy mono-unsaturated fats can actually help accelerate weight loss. Olive oil, most nuts and avocados are rich in mono-unsaturated fats. Use these fats as accent to your main meals--a teaspoon of olive oil in a marinade or a few slices of avocado on a salad. Even healthy fats contain calories, and too much will only delay your weight loss efforts. Stay away from man-made trans fats present in many processed food. Shun products listing the ingredient "partially hydrogenated oil."
Discretionary Calories
Discretionary calories, such as alcohol, simple sugars and refined flour, lead to weight gain when eaten with abandon. Allow yourself a treat or two per week so you do not feel deprived and inclined to binge. At least 80 percent of the time, reach for fresh fruit, plain yogurt or air-popped popcorn for snacks. When you do treat yourself, pay attention to portion size.
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