Healthy diets for weight loss must be well balanced with foods from all food groups. Your diet does not have to be just about eating food but geared towards the goal of changing your lifestyle to one that is more beneficial to health. You will develop lifelong positive habits to maintain weight loss over time. Know about portion sizes is as important as knowing which foods to eat
Eat a variety of foods that fill you up without adding excessive calories, so you get bigger portion sizes and a variety of nutrients. These kinds of food are classified as low-density foods. According to the Mayo Clinic, there are two types of low-density foods: the high water content and high in fiber.
Water is a known appetite suppressant. Healthy diets for weight loss should include drinking a glass of water 20 to 30 minutes before the meal. Grapefruit contains 90 percent water and only 38 calories. Many people like to eat a grapefruit before a meal to curb their appetite. Carrots are a low-density vegetables, which contain 88 percent water and only 52 calories per cup. In fact, most fruits and vegetables are high in water content.
Eat high-fiber foods. Fiber is a natural appetite suppressant, according to the USDA and the American Heart Association. As it is absorbed into the system, it expands and gives a feeling of fullness. Fiber takes longer to digest, so you feel full longer. Foods high in fiber include whole grains such as oats, barley, brown rice and whole wheat and lesser-known grains such as quinoa, millet and triticale. Other fiber-rich foods include legumes (beans) and lentils, vegetables and fruits are also high in fiber
Del plate portions. . According to the USDA’s Food Pyramid, half of your plate be nonstarchy fruits and vegetables. A quarter of your plate should contain lean protein (fish, poultry and low-fat dairy products). The remaining quarter will be whole grains or starchy vegetables such as potatoes and corn. This adds up to a healthy and balanced diet for weight loss will be. The Mayo Clinic offers an online pyramid calculator that can help you with weight loss planning.
Use portion control. This is defined by conventional measurements grams, pieces or cups. Healthy diets for weight reduction should include eating the right portion sizes of some foods to reap the greatest rewards. Eat smaller portions to lose more weight. USDA and the American Heart Association says that a serving of lean protein is the size of a deck. One serving of grain is one-half cup cooked, or an ice cream scoopful. A fruit serving of fresh fruit equals one cup, or the size of a tennis ball.