There is no one food or set of foods that will help you lose weight. Limiting yourself to specific foods, such as those recommended by fad diets or folklore, may actually hurt your health in the long run, notes the American Heart Association. Instead, choose a varied diet based on fresh, non-processed foods prepared in a healthy manner.
Preparation
Part of what makes a diet healthy is the manner in which you prepare it. Cook vegetables lightly so they still contain their nutrients and use olive or canola oil instead of saturated fats, such as butter, shortening or lard, recommends the Mayo Clinic staff. Buying and preparing a week's worth of food ahead of time can help you stick to your diet by providing a source of healthy snacks as an alternative to rushing out for junk food to curb your hunger.
Benefits
Purchasing fresh fruits and vegetables that are in season can save you money over dining out or buying specialty diet food, and they will contain the nutrients you need to maintain your health while you lose weight. Many processed foods have high sodium levels, which can increase your risk of high blood pressure, kidney disease and stroke. Others have added sugars than increase your calorie intake without adding nutritional value. Using natural, home-prepared foods to cut back on your weight means you know exactly what you are putting into your body and puts you in control of the salt and sugar.
High-Fiber Foods
Foods high in dietary fiber may help you lose weight because they contain indigestible portions that do not contribute to your calorie and carbohydrate intake. That undigested portion still helps you feel full, discouraging you from eating more compared to other foods of the same mass. Foods that contain insoluble dietary fiber, such as whole grains, vegetables and beans, also may improve your colon health and keep your bowel movements regular. Foods with insoluble fiber, such as fruit and oats, may help reduce cholesterol. Many foods contain both types of fiber, so include whole grains, beans, fresh fruits and vegetables in your diet.
Considerations
Losing weight by using natural food can take extra time as you prepare meals, and it does take some basic culinary skills. You may want to set aside a day each week as your cooking day to prepare some items, such as meats, ahead of time. You can also start off your new natural food diet with simple meals, such as vegetable stir-fries or rice and beans. Give yourself some time to get used to cooking and keep some healthy alternatives, such as salads, on hand in case a meal doesn't turn out the way you want it.
Long-term Health
Allow for plenty of variety in your natural food diet. This will keep you from breaking your diet out of boredom and help you stick to your healthy lifestyle to maintain your weight in the long term. The health benefits of eating fresh, natural foods don't stop after a few weeks like the benefits of fad or highly restrictive diets do. Instead, you will be establishing healthy patterns that can benefit you throughout your life by reducing your risk of heart disease, type 2 diabetes and high cholesterol.
Member Comments