To lose weight, eat a diet of whole foods and lean proteins. Eat a wide variety of fresh fruits, vegetables, nuts, legumes, whole grains and lean meats, poultry and fish. Choose low- or non-fat dairy products. Use the FDA food pyramid as a guide to designing a healthy weight-loss diet.
Features
Avoid empty calories such as fast, fried or processed foods. Skip sugary, salty foods and caffeine that can make you "crash" later. Drink filtered water between your meals.
Benefits
By eating fresh fruits and vegetables, you consume soluble and insoluble fiber that will help fill you up and reduce overeating and weight gain. The fiber will also improve elimination habits and help you remove excess waste.
Considerations
If you have tried many fad diets before and gained weight each time after you went off your diet, see your doctor. She can help you determine if there are other metabolic factors working against you.
Misconceptions
Do not eliminate entire groups of foods, such as fruits or carbohydrates. Some fad diets emphasized protein and vegetables and eliminate fruits, breads and other carbohydrates. Not only is it hard to maintain a severely restricted diet, but you will also rebound and be tempted to eat pounds of pasta when you dump the fad diet. Strive for variety and moderation instead.
Identification
Using the FDA food pyramid, determine what a realistic range of calories are for your weight loss goal. Divide your calories into small meals and several healthy snacks per day (see Resources).
