Successful and long-term weight loss involves choosing healthy foods you can eat as part of a lifestyle change, not just a short-term diet plan. Many fad diets claim to be the most effective at creating weight loss, but many of these diet plans restrict you from getting the necessary nutrients from healthy foods. Fad diets also often include foods that should be avoided when you are trying to lose weight. Consult your GP before starting any weight loss plan to determine your nutritional needs and ensure safety for your health.
Refrain from daily consumption of fatty red meat. Ground beef, prime rib and steak varieties are generally high in saturated fat, which increases your calorie intake and your cholesterol. Meat protein is important to your diet to maintain muscle health. Choose leaner sources of meat like chicken or fish when trying to lose weight.
Avoid all fast food. These waist-busting meals are loaded with calories, salt, sugar, and saturated fats. Some fast food restaurants offer salads and alternative menus for the health-conscious consumer.
Abstain from soft drinks and concentrated juices with added sugar. Sugar-filled beverages are high in calories and hold no nutritive value. Quench your thirst with plain water and choose a no-sugar added 100 percent whole fruit juice, if you want flavour variety.
Eliminate white, refined and processed grains. Choose whole grains like wheat bread, brown rice or bran muffins to get nutritious and sustainable energy from the complex carbohydrates. Limit your servings of whole grains to three or four a day unless otherwise specified by your doctor.
Resist sodium and fat-filled snack foods. Low-fat versions are available in many brands, but you still risk consuming large amounts of sodium and sugar. Fresh vegetables are a healthy, low-calorie and low-fat alternative snack for weight loss.
Curb your sweet tooth for cakes, biscuits, sweets and chocolates. If you crave sweets but want to lose weight, forget the high-fat, high-calorie and high-sugar packaged treats. Opt for a naturally sweet alternative in fresh fruits like strawberries, apples and oranges.
Shop for fresh foods and cook healthy meals when you are trying to lose weight.
Read nutritional labels on packaged foods to determine calories, fat and sugar content.
Choose low-fat dairy over whole fat products to maximise your weight loss efforts.
Avoid fried foods during weight loss.
Margarine and shortening contain trans fats and should be avoided.
Tips and warnings
- Shop for fresh foods and cook healthy meals when you are trying to lose weight.
- Read nutritional labels on packaged foods to determine calories, fat and sugar content.
- Choose low-fat dairy over whole fat products to maximise your weight loss efforts.
- Avoid fried foods during weight loss.
- Margarine and shortening contain trans fats and should be avoided.