Sensible Diet To Lose Weight

Losing weight can be a challenge if your nutrition plan is sabotaging your efforts. You can work out for hours on end, but if you have poor eating habits, you will not see the results you desire. To lose weight, you need to burn more calories than you eat on a daily basis. Following a sensible diet that consists of healthy food choices will help you achieve your weight loss goals.

Healthy Fats

Incorporate healthy fats into your diet to aid in essential vitamin absorption and improve heart health. Stock up on polyunsaturated and monounsaturated fats like nut butters, olive oil, seeds, nuts, salmon, avocado and coconut oil. Include a only small amount of good fats in your diet each day due to the high calorie content. Cut back on foods high in saturated fats like fast foods, desserts and fried foods. The American Heart Association recommends consuming 2 to 3 servings of healthy fat each day.

Complex Carbohydrates

Complex carbohydrates serve as a source of fuel to boost energy levels. Carbohydrates are broken down into two types, simple carbohydrates and complex carbohydrates. Simple carbohydrates are made with refined grains, which digest quickly and can trigger hunger. Complex carbohydrates take longer to digest so you you feel fuller longer with fewer calories. Stick to complex carbohydrates like whole grain breads, vegetables, whole grain pastas, fruits, brown rice, fiber-rich cereals and foods made with whole grain flour. Steer clear of simple carbohydrates that are high in refined sugars like foods made with white flour or sugar, white breads, candies, white pastas and desserts that contribute to weight gain. The daily recommendation is 225 to 325 g of carbohydrates per day based on a 2000-calorie-per-day diet, according to MayoClinic.com.

Low-fat Proteins

Proteins are the building blocks of the body. Including low-fat proteins in your diet helps keep you feeling satiated for a long period of time and aids in tissue repair. Eat low-fat proteins like coldwater fish, skinless poultry, lean cuts of steak, eggs, soybeans, tofu and legumes. Limit high-fat proteins like bacon and full-fat dairy products. MayoClinic.com recommends getting 50 to 175 g of protein per day.

Fruits and Vegetables

Including plenty of fruits and vegetables in your diet provides a wide range of health benefits, from improved digestion to reduced risk for cardiovascular disease. Fruits and vegetables are a form of complex carbohydrate that supply the body with a dose of fiber. Consume a variety of fresh or frozen vegetables and fruits. Avoid frozen or canned fruits and vegetables that have been pre-seasoned or pre-sweetened. The Harvard School of Public Health recommends getting 5 to 13 servings of fruits and vegetables per day.

Calories

Decrease your daily calorie intake to promote weight loss. Record your meals using a food journal or an online weight management program like LIVESTRONG's My Plate. Reduce your daily calorie goal by 500 to 750 calories per day to lose about 1 to 2 lbs. per week.