The key to each diet is knowing what to eat to lose weight. Doctors, nutritionists, advocates, and our parents have all given us endless advice over the years about what to eat to lose weight. Diet books further complicate things by creating impossible requirements that they swear have to be followed exactly if you want to lose weight. And over the years, this advice has gone back and forth a dozen times. Foods that are healthy one year are considered deadly the next. Just follow a few simple guidelines and you will not have to worry about counting calories, carbs, or anything else every time you eat.
The first thing to keep in mind is your carbohydrate intake. One of the primary causes of diabetes and metabolic syndrome is a lifetime of excess intake of simple carbohydrates like white flour and sugar.
- Since most people are unable to cut out carbohydrates entirely, it is best to limit them as much as possible.
- When deciding what to eat to lose weight, always skip the white flour and sugar and use fiber rich alternatives such as flaxmeal or various whole grains. Even so, care should be taken to not overindulge.
Limiting carbohydrates does not mean that protein intake can be left unchecked.
- A good rule of thumb is 1 gram of protein per day for every 1.2 kilograms of body weight.
- Excellent sources of high quality protein include: lean poultry, grass fed beef and bison, and cold water fish.
- Natural, grass fed meat has a more beneficial balance between omega 3 and omega 6 fatty acids than commercial meat products.
Vegetables should be the cornerstone of any eating plan.
- Green, leafy vegetables are a wonderful source of vitamins, minerals, and fiber. They are also loaded with water, allowing you to fill up on them without filling up on calories.
- When you are wandering the produce stand trying to decide what to eat to lose weight, try something you have never had before. Vegetables can be new and exciting because most of us have tried so few of them. The next time you go to the market, pick up a jicama or a tomatillo or an acorn squash. You may discover a whole new world of flavors that are not only satisfying and healthy, but delicious.
Fats are hardly the monster they have been made out to be. When deciding what to eat to lose weight, you just need to make smart choices about exactly what fats you eat. The main concerns in modern times are: trans fatty acids and saturated fats.
- Trans fatty acids are man-made fats that have been shown to cause health problems and should be avoided at all costs. In most places, it is required for the manufacturer to list their content in the nutritional facts, but you can also be sure by checking the ingredients for anything that is prefixed with “hydrogenated.”
- Saturated fats are animal fats that are thought to be detrimental to long term heart health. These are found mostly in fatty cuts of meat, primarily fatty beef, pork, and dark meat in poultry. These should be limited.
- The most beneficial fat is known as omega 3 fatty acids. These have been shown to support a healthy cardiovascular system. You can find them in fatty fish such as: salmon, tuna, and halibut, as well as grass fed bison and, to a lesser degree, grass fed beef. These are great fats and their intake should be encouraged.
A healthy eating plan should never mean believing that you will never have tasty, satisfying food again. All you have to do is find healthy alternatives to the unhealthy foods that you have been eating all alone. When deciding what to eat to lose weight, remember to diversify your diet. No one should eat iceberg lettuce salad with ranch dressing for every meal for the rest of their lives. There is a whole world of food out there. Start exploring!