Losing and maintaining weight require a series of actions and dietary changes. Extreme and depriving diets abound, but in the end, only those changes you can stick with in the long run will help you achieve your ideal goal. Rather than trying to lose 20 pounds in a week (or some ridiculous diet promise), aim to take small steps and to change the way you eat and look at food. Pounds will melt off as you go.
What to Eat
Whether you are trying to lose weight or simply looking to learn how to eat better, remember that there are no taboo foods. This means you can basically eat anything you want as long as you don't eat too much of it. General rules quoted by the Mayo Clinic include reducing the intake of saturated fats and sweets, as well as processed and fried foods. On the other hand, the intake of healthy produce and whole grains should be increased. Plant-based proteins, such as soy and nuts, are a good source of nutrients without the dangerous cholesterol content, so they should be part of the diet.
What to Avoid
While depriving yourself is never a good idea (you're likely to compensate later by overeating), reduce the content of foods that are high in calories but have little to no nutritional value. Anything fried or with add-ons such as creams, oils or batter will increase the calorie-content of a dish but not its nutrition. For weight loss purposes, avoid anything with added oils or fats, including fried foods, and instead use non-stick cooking spray or bake or grill your foods. Desserts and sweets should also be eaten in moderation (once or twice a week), as well as highly processed foods. Always be aware of liquid calories: regular sodas, juices, smoothies and beer all contain a high amount of sugar, which can lead to spikes on your blood sugar and cause weight gain.
Nutrient Balance
Healthy diets don't forgo any food groups, unless it's for medical reasons and your doctor has determined you should give up certain items. The USDA estimates that most people should be eating at least three servings of whole grains (carbs) every day, as well as more fruits and vegetables in general every day. Saturated (animal) fats should be reduced and replaced with vegetable fats such as olive oil. Because different nutrients play different roles in the functioning of the body, exceeding the amount of one or depriving yourself of another can lead to health issues, lack of energy or even serious illnesses. Aside from the traditional food pyramid, the Mayo Foundation for Medical Education and Research has come with a series of variations that can help those on special diets. These include a vegetarian and a Mediterranean Diet pyramid, as well as options for Latin American and Asian diets. There's also a Mayo Clinic Healthy Weight Pyramid, which incorporates everything.
Meal Organization
According to the Mayo Clinic, a good way to ensure maximum nutrition is to eat a variety of fruits from each group. For example, bread, oatmeal and potatoes all belong to the carbohydrate group. To lose weight, you can try incorporating "nutrient-dense" foods to your diet. These are foods that fill you up but don't provide many calories. They are usually high in fiber. Examples include green leafy vegetables, whole grains and beans. Eating five to six small meals throughout the day rather than two or three large ones can also help. This method keeps your blood sugar stabilized and controls hunger.
Expert Insight
A good way to stay full and lose weight at the same time is to choose the most calorie-efficient option within each food group. For example, green leafy vegetables and whole wheat bread are sources of fiber, but the calorie content of the first one is a lot lower. You can also try switching to the diet versions of everything you eat in a regular basis. For example, stick to low-fat dairy, choose whole grains over white flour and use vinegar instead of creamy ranch dressings on salads.
