Nutritional Weightloss
Many fad diets neglect proper nutrition for
weight loss. You may lose weight with these diets. However, your
health may suffer. Is it possible to lose weight in a healthy
fashion, while eating foods you love and getting proper nutrition
at the same time? Absolutely. Believe it or not, the secrets of a
healthy weight loss diet all boil down to a few easy rules.
First, shoot for as many servings of vegetables and fruits per day
as you can handle. Sneak them in with each meal in various ways,
whether it's adding a salad to your dinner, berries to your
breakfast cereal, or a side of vegetables instead of French fries
with your lunch. Try to eat fresh or frozen vegetables, and stay
away from the canned varieties, which pack a lot of sodium and lose
their nutrients through the canning process. (Tomatoes are an
exception to this, as they retain nutrients and are quite healthy
when canned.) Also, aim for a variety of colors. Different colored
foods lend us different nutrients, so it is important to eat fruits
and vegetables from the red, orange, yellow, white, and green
families.
If you have a hard time getting your daily fruit and vegetable
servings in, you can disguise your food to hold more nutrients! For
instance, try a fruit and berry smoothie with a little low fat ice
cream. Or, finely grind up carrots and add them to your spaghetti
sauce. You can even grind up spinach and add it to meatballs or low
fat hamburgers or turkey burgers. With a little ingenuity, you'll
find those fruits and vegetables disappearing into your system
quite stealthily and easily!
Another food group that promotes good nutrition and healthy weight
loss is whole grains. Instead of white bread, noodles and rice,
which have been stripped of their beneficial nutrients, eat as many
whole grain products as possible. This includes whole wheat bread
and pastas, bran, rolled oats, brown rice, and many other types of
grain. If you want to experiment, you might even try barley,
quinoa, or another more exotic grain that does not receive as much
focus in typical western culture.
When you are looking for whole wheat bread, be wary of advertising
tricks. Many breads and cereals will announce that they are made of
wheat or contain whole grains. However, wheat flour is not the same
thing as whole-wheat flour, and even a cereal with whole grains can
be loaded up with white flour as its main ingredient. Make sure
that the very first ingredient in your bread and cereal is one
hundred percent whole wheat, or another whole grain flour, such as
oat.
In addition to fruits, vegetables, and whole grains, you will also
want to make sure you are limiting sugary, fatty foods. It is a
good idea to have a little bit of fat each day, but your fat should
come from healthy sources such as olive or canola oil. Shortening,
butter, and other saturated fats are very unhealthy. You will also
want to avoid trans fats, and the best way to do this is to steer
clear of packaged foods and look for fresh, whole foods instead. A
word of caution: although a small amount of healthy fat is good for
you, use fats sparingly while trying to lose weight. A little goes
a long way.
Finally, it is important to note that although you are eating
healthfully, you can still gain weight if you eat too much of a
good thing! Be loosely aware of your calorie intake each day, and
make sure you don't go over the amount specified for weight loss by
your doctor.
Good weight loss is not about deprivation and focusing on what you
can't have. Rather, it is about celebrating the joys of eating
nutritious, whole foods. Even a week or two into this diet plan,
you will begin to notice that your energy has picked up, your eyes
look brighter, and you feel great. Don't give up, even if it's
difficult at first. These new habits will soon become a way of life
that will cause you to be the best person you possibly can be.
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