There are no food combinations or pairings that guarantee weight loss. The only way to lose weight is to take in fewer calories than your body needs. However, eating a healthy, balanced diet and using portion control can help you cut calories. It's also important to incorporate the right amount of nutrients so your body gets the energy it needs.
Step 1
Don't skimp on carbohydrates. The Mayo Clinic suggests you get 45--65 percent of your daily calories from carbohydrates. Healthy choices include whole grains, oatmeal, brown rice, fruits and vegetables.
Step 2
Avoid "bad" carbohydrates like those found in sugars and refined flours. While you may get a short-term energy boost from such foods, the sugar can interfere with your insulin production. Such foods typically only offer empty calories.
Step 3
Get between 10 and 35 percent of your daily calories from protein sources. Plant proteins like beans and soy are good energy sources. If you choose animal protein, aim for lean cuts of meat, seafood and low-fat dairy products like skim milk.
Step 4
Minimize, but don't eliminate, your fat intake. Fats are necessary for you to absorb vitamins. Cook with unsaturated fats like olive oil and avoid trans fats such as partially hydrogenated vegetable oil.
Step 5
Add high-volume and high-fiber foods to your diet. Beans, nuts, whole grains and vegetables can help you feel full longer, which may keep you from snacking.
Tips and Warnings
- Check with your doctor or a health-care professional before you start a new diet program.
Member Comments