Developing a healthy diet plan helps you keep track of what foods you eat. It also allows you to keep an eye on the quantities of food you consume. Since the key to healthy eating is getting enough essential nutrients in the right amounts, you must take both calories and nutritional value into account, even when you are trying to lose weight. Planning your meals in advance can help set you up for success.
Step 1
Make healthy eating a permanent lifestyle change. No crash diet can help you lose weight quickly and then keep it off for good. Create a long-term diet plan that will help you maintain a healthy weight after you lose those extra pounds. According to MayoClinic.com, a diabetes diet is a healthful eating plan for most people . A diabetes diet is low in fat and calories. The diet is not restrictive but rather focuses on nutrient rich vegetables, fruits and whole grain foods.
Step 2
Work on losing weight slowly, about one a week, as dropping a lot of weight quickly can be harmful to your health. Quick weight loss diets usually cause a person to lose water and muscle rather than fat. The American Academy of Family Physicians reports that diet plans, which limit saturated fat and are rich in fruits, vegetables and essential fatty acids usually provide the healthiest outcomes.
Step 3
Get support from family members, friends or a social support group to keep you motivated for success. Remind yourself often of the reasons motivating you to eat more healthfully.
Step 4
Consume fewer calories each day than you normally do. This does not necessarily mean that you need to eat less food. Make healthier food choices by selecting low-density foods, which are high in fiber and nutrients. The water and fiber content in fruits and vegetables fill you up more quickly but are usually lower in calories.
Step 5
Eat only when you are hungry. Avoid snacking when you stressed or bored. Trying to lose weight can be stressful enough. Don't use food for comfort. Cope with life's stresses in other ways instead.
Step 6
Develop healthier eating habits. Eat smaller portions and get up from the table as soon as you finish eating what is on your plate. That way you won't be as tempted to serve yourself a second helping.
Step 7
Count carbohydrates to help control your blood glucose level. Measure your food portions and educate yourself about how to use the glycemic index to plan healthy meals. The American Diabetes Association suggests that individuals with diabetes use carbohydrate counting as a diet planning option. Another advantage of this meal planning approach is that it gives individuals more flexibility in food choices.
References
- MayoClinic.com: Diabetes Diet: Create Your Healthy Eating Plan
- American Diabetes Association: Carbohydrate Counting: A Practical Meal-Planning Option for People With Diabetes
- American Academy of Family Physicians: Diets for Cardiovascular Disease Prevention: What Is the Evidence?
- Helpguide.com: Easy Tips for Planning a Healthy Diet and Sticking to It
Member Comments