5 Diets That Help You Lose Weight

Posted by dimisor on January 9th, 2024

Losing weight requires long-term lifestyle changes like a healthy eating plan and regular exercise. Find a diet that works for you.

If you are preoccupied with food or frequently feel guilt for your choices, talk to a health care professional. You may have a condition such as an eating disorder.
Eat More Fruits and Vegetables

Eating more fruits and vegetables helps you control your calorie intake and promotes a healthier lifestyle Personal Trainer San Diego. Vegetables are low in salt, fat and sugar and high in fiber and essential vitamins and minerals.

They can be eaten raw, canned or frozen and even dried fruit counts toward your daily veggie quotient. They can also add flavor and texture to meals. They are available in an endless variety, so you can find ones you like – and enjoy trying new ones.
Eat More Whole Grains

Carbohydrates get a bad rap because many people think they will cause weight gain, but the type of carbohydrate matters. Intact whole grains are low in calories and provide satiation and other important health benefits like healthy gut bacteria and lower risk of cardiovascular disease.

The best way to make your diet healthier is to work more whole grains into it. Choose whole wheat pasta, breads and cereals and try quinoa or buckwheat. Look for "whole grain" on the ingredient label or fortified grains containing iron and folic acid.
Eat More Lean Meat

A healthy diet includes meat, but not all cuts are created equal. Choose lean meat to keep your calories under control, says dietitian Kris Sollid.

Choose skinless chicken, turkey and red meat with the fat trimmed off. These types of proteins are lower in calories, which helps you stay within experts' guidelines for saturated fat intake and reduce your risk of chronic diseases. They also contain protein, which helps build and maintain muscle mass. You can find lean meats by checking the packaging labels on products at the grocery store.
Eat More Nuts and Seeds

Eating more nuts and seeds is a great way to increase protein, fiber, healthy fats and trace minerals. Nuts and seeds also contain antioxidants and phytochemicals.

Large population studies show that people who eat more nuts have a lower risk for heart disease and cancer.

Nuts are high in energy and fats, but eating them does not seem to lead to weight gain. Try to eat them in moderation. Add them to salads or use them as a topping for oatmeal.
Eat More Healthy Fats

Fat gets a bad rap, but it's important to have the right kinds of fat in your diet. Healthy fats help absorb vitamins, produce hormones and protect the body, among other things. Unhealthy fats, on the other hand, promote obesity, inflammation and insulin resistance, which can lead to diabetes and heart disease. Eat a variety of foods containing healthy fats, such as avocados, whole-fat dairy and olive oil. Each gram of fat contains 9 calories, so watch your intake.
Eat More Healthy Carbohydrates

Carbohydrates are often blamed for weight gain, but they can play a role in maintaining and losing weight. Eating a variety of carbs from healthy sources can help fuel your body and boost your mood.

Choose carbohydrates that are naturally occurring, such as fruits and vegetables, over those added to processed foods like cakes and cookies. Avoid sugary drinks and read labels for a better understanding of the types of carbohydrates you are eating. Look for the word "whole" before a grain or starch ingredient.
Eat More Healthy Vegetables

Eating more vegetables helps fill you up for fewer calories. Plus, they help prevent energy dips that can occur when eating foods high in sugar.

Unlike empty-calorie foods, fiber moves slowly through the body, helping to keep you feeling full. In addition, gut bacteria feed on fiber to produce short-chain fatty acids like butyrate, which helps regulate body weight, according to a 2019 study in Nutrients.

Although two of the cohort studies were downgraded due to poor quality, all eight that had valid measurements of vegetable intake with weight outcomes showed protective effects [40]. Two of these studies also show a gender-specific effect.