Healthy Diet for Weight Loss


Variety of Food on Wooden Coaster

A healthy eating plan that is rich in fruits and vegetables can help to manage your weight. You must include a variety of healthy foods in your daily diet. Your plate should look colorful, like a rainbow. Dark, leafy greens, oranges, and tomatoes—even fresh herbs—are packed with vitamins, fiber, and minerals. You also add frozen peppers, broccoli, or onions to stews, and omelets provide them a quick and convenient increase of color and nutrients. 


For quick weight loss, a healthy diet is important. Thus, focus on vegetables, whole grains, and fat-free or low-fat milk and milk products. Add a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds to your regular diet. Cut off saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Eat as per your daily calorie needs. Your diet plan helps you to identify what and how much you eat from the different food groups. You should stay within your recommended calorie allowance. 

Fruit is a great choice for losing weight. Eat fruits beyond apples, bananas like mango, pineapple, or kiwi fruit. If fresh kiwi is not available, you can also try frozen, canned, or dried varieties. But check canned fruit during buying because they contain sugar and syrups too.

Include a variety of grilled or steamed vegetables with an herb such as rosemary. You can also sauté (pan fry) vegetables in a non-stick pan with a small amount of cooking oil spray. Or use frozen or canned vegetables for a quick side dish—just microwave and serve. Choose canned vegetables without added salt, butter, or cream sauces. For variety, add new vegetables every week.

Calcium-Rich Food
Add fat-free and low-fat milk, prefer low-fat and fat-free yogurts without added sugars. You'll find it in a variety of flavors and can be a good dessert substitute.

If you are on a weight loss plan, eat lean meat rather than red meat. You can eat the meat of turkey, chicken, and fish. Try healthier variations like baking or grilling chicken or fish instead of frying fish or breaded chicken. You may even try dry beans in place of meat. 

Comfort Foods
A healthy diet means balanced eating, a good combination of carbs, protein, a good amount of fat, vitamins, and minerals. You don't need to make your diet plan dull. So, also enjoy your favorite foods, even if they are high in calories, fat, or added sugars. But eat only once in a while. So that you can continue your healthy diet plan for the long term. For balancing them add healthier foods and more physical activity.

General tips for your comfort foods:

  • Eat them less often. If you normally eat these foods daily, minimize it to once a week or once a month.
  • Eat smaller portions. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
  • Replace a lower-calorie version. Use lower-calorie ingredients or make food differently. For example, if your macaroni and cheese recipe includes whole milk, butter, and full-fat cheese, try preparing it with nonfat milk, less butter, low-fat cheese, fresh spinach, and tomatoes. Just remember to not increase your portion size.

Eat Eggs 
Eating eggs is healthy, especially if you eat them in the morning for breakfast. They are loaded with high-quality protein and many essential nutrients that people often don’t get enough of, such as choline. Having eggs in the morning increases feelings of fullness. It is quite helpful for weight loss if that’s your goal. So, simply changing your current breakfast with eggs may result in major benefits for your health.


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