foods can add up. Just because you choose low calorie foods does not mean you do not have to count the calories you eat.
Pack a few fresh fruits or a small salad to take to work or school. Avoid buying a snack at the nearest vending machine.When you feel thirsty, drink water. Water has no calories and is a very good thirst quencher.Plan healthy meals.- Plan ahead. Keep a diary of foods that are low in calories. You can also make a list of meal plans for your breakfast, lunch, and dinner. Planning ahead will prevent you from eating out at a fast food place or restaurant.
- Make a grocery list before shopping so you only buy food you need. Staying in the four corners of the store is the healthiest part of the store. Don't go to the store hungry.
- Visit a dietitian. This person will help you make meal plans that will help you lose weight.
- Add fiber to your meals. Adding fiber helps you to feel full for a longer amount of time.
Take care when eating out.- Choose lower fat and lower calorie meals, under 500 calories at least.
- Share a meal with a friend.
- Try a salad and appetizer instead of an entree.
- Ask for a to-go box when dinner is served and put half of your meal in it.
Learn not to overeat.- Watch your portions. For example, the recommended serving size of meat is 3 ounces. This is the size of a deck of playing cards. Two tablespoons of peanut butter is the size of a ping-pong ball. One medium fruit is the size of a baseball.
- Use a smaller plate or glass during dinner for less calorie intake.
- Eat slowly. Take at least 30 minutes to eat. This gives time for your brain to tell your stomach you are full. This will help you avoid overeating.
- Some people eat smaller meals more often to help not to overeat. If you can eat six small meals, make them healthy and low calorie. If three meals are best for you, know your calorie level for the day and spread it out into three healthy low calorie meals.
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What will the results be?
Losing excess weight will make you healthier. You will have more energy for your daily activities. You may add years to your life. You may lower disease risk. ‚
What changes to diet are needed?
- Learn how to read nutrition labels. Know the serving size. Add up the calories you eat. Knowing the calories in an item will help you make healthier choices and lose weight.
- Keep a diary of the food you eat. This will help you count the calories you are taking in.
- Make a menu in advance. This will help you make good choices to include in your diet.
- Avoid eating 2 hours before bedtime. Two hours is not enough time to burn the calories. It can also worsen heartburn.
Who should use this diet?
A weight loss diet is needed for people with a calculated body mass index of 25 and over. This means you are overweight or obese. ‚
Who should not use this diet?
People with BMI of 18.5 or lower should not use this diet. ‚
What foods are good to eat?
Choose foods that are low in calories. Remember, portion control is key. Even a low calorie food can become high in calories if you have too big of a serving. Here is a list of foods low in calories: ‚
Vegetables: ‚
- Broccoli
- Asparagus
- Spinach
- Green leafy vegetables
- Tomatoes
- Onions
- Mushrooms
- Cucumbers
- Zucchini
Lean proteins: ‚
- Egg whites
- Beans including kidney, navy, black, and chickpeas
- Ham
- Grilled, broiled, or baked skinless chicken breast
- Grilled, broiled, or baked skinless turkey breast
- Lean beef
- Buffalo meat
- Grilled, broiled, or baked fish
Whole grains and carbs: ‚
- Oatmeal
- Brown rice
- Sweet potatoes
- Cereal
- Whole grain bread or pasta
Fruits: ‚
- Apples
- Grapefruit
- Blueberries
- Oranges
- Bananas
- Grapes
- Peaches
- Pineapple
- Strawberries
What foods should be limited or avoided?
Avoid foods that are high in calories like: ‚
- Junk foods
- Fried foods
- Fatty foods
- Processed meats
- Food with saturated and trans fat
- Whole fat dairy products
- Butter
- Cheese
- Ice cream
- Food and drinks with a lot of sugar. Some examples are beer, wine, mixed drinks (alcohol), carbonated sodas, cakes, and cookies.
When do I need to call the doctor?
- Weakness
- Fast heartbeat
- Dizziness
Helpful tips
- Join a support group and an exercise group. It is much easier to lose weight if you have support and encouragement.
- Do not skip meals. Always eat breakfast, within an hour after waking. If you skip a meal, you most likely will overeat at that next meal.
- Eat at the dining room table instead in front of the TV to help monitor intake.
Where can I learn more?
American Dietetic Association ‚
http://www.eatright.org/public/content.aspx?id=6850 ‚
http://www.eatright.org/public/content.aspx?id=6849 ‚
http://www.eatright.org/public/content.aspx?id=6847 ‚
http://www.eatright.org/public/content.aspx?id=6845 ‚
Weight-Control Information Network ‚
http://win.niddk.nih.gov/publications/for_life.htm ‚
http://www.win.niddk.nih.gov/publications/getMoving.htm ‚
http://www.win.niddk.nih.gov/publications/better_health.htm ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚