A Sensible Diet For Losing Weight

Trying to crack the code of which foods to include in your weight-loss program can be confusing if you are new to dieting. Weight loss comes down to the number of calories you take in versus the number of calories you burn. Eating nutrient-dense, healthy foods can help you create a calorie deficit and encourage weight loss. Make healthy eating choices to create a sensible diet plan for weight loss.

Proteins

Proteins play an important role in growth and development. When proteins are digested, they break down into amino acids, which aid in muscle repair and recovery. Include a selection of plant- and animal-based proteins, like skinless poultry, soybeans, lean cuts of meat, legumes, fish, tofu, eggs and low-fat dairy. Limit high-fat proteins, like bacon, which may sabotage your weight-loss efforts. MayoClinic.com recommends getting 10 to 35 percent of your daily calories from protein.

Carbohydrates

Carbohydrates break down into two types, simple carbohydrates and complex carbohydrates. Simple carbohydrates are made up of refined grains, like white flours and sugars, which digest quickly and are more likely to be stored as fat. Complex carbohydrates provide a dose of fiber and take longer to digest so they help you feel full with fewer calories. Fill up on complex carbohydrates like whole grains, vegetables, fruits, brown rice, oatmeal, high-fiber cereals and foods made with whole-grain flours. You should get 45 to 65 percent of your calories from carbohydrates each day.

Dietary Fat

Your body needs some fat to function properly. Stick to polyunsaturated and monounsaturated fats, which help improve heart heath and lower blood cholesterol levels. Choose unsaturated fats like olive oil, coconut oil, nut butters, avocado, seeds, nuts, salmon and flaxseed oil. Limit foods high in saturated fats, like fried foods, bacon, pizza and fast foods. The American Heart Association recommends getting two to three servings of fat per day.

Reduced Calorie Intake

Weight loss requires creating a calorie deficit by burning more calories than you consume every day. Track your daily calorie intake with an online tool like LIVESTRONG's MyPlate. Cut your daily calorie intake by 500 calories to lose about 1 lb. per week, which is a safe rate of weight loss.