Diet to Lose Weight.

Provided there is no underlying pathology as explained in How to lose weight, there  is  only one way to lose weight or lose fat. And that is to maintain your calories to lose weight.

And , there  are only two  ways  to do  that ! :

1) The Diet to lose weight.

2) Exercise to lose weight.

There is a third thing though to lose those pounds! Staying motivated to lose weight.

Lose Weight with right diet.

Staying motivated.  Though motivation has nothing to do with weight loss directly, it plays a significant role in helping you to lose weight or lose fat by  curbing your temptations on diet and keeping you off the lazy rack, when you have to exercise! Staying motivated to stick to the diet to lose fat is important as giving in to temptations to eat the wrong foods is the major cause of failure of a weight loss program.

Read articles on how to motivate yourself to lose weight. Have a friend who is also on the weight loss plan  and compete amongst yourselves on who  loses more weight every week. Fix a reward for the winner every week. Whatever you do , just stay motivated and find  ways on how you can stay motivated. Remember, this is  very  important and  can spell the difference between success and failure. Only this will keep you consistent in keeping you adhering to your weight loss  program.

Always  weigh yourself on the same scale and ensure that the scale shows a reading of zero before you stand on it.

Diet to lose weight.

To Lose weight does not mean you have to starve . You have to control your calories though.  We all come from different continents and have our own traditional foods. Therefore, I will mention what healthy foods to lose weight you can eat and what foods you must avoid,  in a broad sense and not  in a targeted fashion. Follow this plan for a diet to lose weight fast.

For example , I will not say what particular burger you can eat in MacDonald’s or Subway  but my do’s and don’ts in the broader sense will help you to choose the appropriate foods to lose weight, where ever you eat. You can make your diet plans to lose weight by following what is mentioned below.

Broadly what are the foods we eat :

• Grains,
• Vegetables,
• Fruits,
• Meats ,
• Poultry,
• Sea foods,
• Oils,
• Dairy products and
• the derivatives of these foods.

You, as an overweight person, will continue eating these foods, but with a difference, which is  explained below. We come across various diets to lose weight, but following the  suggestions given below will help you formulate the best diet to lose weight as per your likes and dislikes.

Picture of foods to lose weight.

1) Whole Grains and Cereals to Lose Weight.

Only Whole Grains,  and products made from whole Grain such as whole wheat bread and whole wheat cereals should be consumed. Before buying any off the shelf grain product, check its contents’ label to see if it is made from whole grains.

Why Whole Grains to Lose Weight.

• Firstly whole grains contain more protein, vitamins and minerals than refined wheat, because of loss of these nutrients during the refining process. The main reason for this is that the bran and the germ of the wheat are lost during the refining process.
• Secondly, whole wheat is rich in fiber and  studies by the Harward Medical School showed that those on whole wheat weighed less compared to those on refined wheat.
• Thirdly, whole grains contain complex carbohydrates which are converted into glucose and energy slowly and  therefore provide you with  energy, steadily throughout the day.  Simple carbohydrates, which are found in processed foods, are devoid of nutrients and therefore, there are greater chances that energy derived from simple carbohydrates is converted to fats and stored in your body.

Brown rice to lose weight is to be preferred over white rice for the  same  reasons mentioned above.

2) Fruits and Vegetables to Lose Weight.

Why Fruits and Vegetables:-

• Fruits and Vegetables are low in calorie content, thereby helping you to reduce weight. Check their calories  “here.”
• Because of their potassium content, they help to control blood sugar and regulate fluid content.
• They are high in fiber and water content, thereby helping  to keep the bowels clean.
• High  fiber content also gives a feeling of fullness, thereby preventing you from over eating and putting on weight.

For a chart on the calorie content of various fruits and vegetables, you can go “here” and use  it as your guide.

3) Milk and Dairy Products.

• If you drink milk, make sure that you drink skimmed milk.
• Dairy products can be eaten but choose low fat cheese, low fat yogurt, etc.

Why Skimmed Milk:-

The table below is self  explanatory and will tell you why. The nutritional value is calculated for one cup of milk  which is 8 ounces

Nutrients and calories in Whole Milk.  and Skimmed Milk.

Fats                                          7.93 gm                                     0.44 gm

Calories                                 146                                              86

Calcium                               290 mgm                                   316 mgm

Proteins                               7 .86 gm                                     8.4 gm

Carbohydrates                11.03 gm                                   11.98 gm

4) Oils.

Certain studies conducted about 6 years ago have dispelled myths about oil consumption in weight reducing diets.

(A) Oils to  be used  in Diet to reduce weight.

• Coconut oil,
• Olive oil and
• Canola oil.

(B) Hydrogenated Oils and foods to be avoided  in Diet to reduce weight :

• Soya bean oil
• Palm oil
• Peanut oil

In short,  No hydrogenated oils (oils having hydrogen added to them to increase shelf life). like vegetable oils.

Why avoid hydrogenated oils to lose weight ?

• In brief,  the group (A) mentioned above belongs to the Medium chain triglyceride (MCT) variety. These are  smaller than other fats. They are easily digested and metabolized. They are therefore immediately converted to energy rather than being stored into fat cells. These are the ones that are converted to HDL, (the good cholesterol ) which is transported to the liver for use  and  then to the intestines, via the bile, for excretion.
• After eating foods made from coconut oil, you tend to eat less, as it is filling and you feel full for a longer time. If you have breakfast cooked in coconut oil, you will eat a smaller lunch than if you had a breakfast cooked in vegetable oil.
• Group A  oils promote thermo genesis and help in burning calories to produce heat.
• The hydrogenated oils mentioned in  group (B), belong to Long Chain Triglyceride (LCT), and get  deposited in the fat cells.
• Avoid  fast foods and processed foods when on a diet regimen, as they usually use such oils.

If you are buying food off the shelf,  avoid oils that have the sign of “Hydrogenated Oil” on the label.

5)  Meat, Fish and Poultry:

It is not necessary to avoid these foods, if you burning calories through physical activity. But, it is necessary to choose and cook  in a way conducive to losing weight.

Foods to  Avoid to Lose Weight.:-

• Burgers, salami and sausages.
• Fatty roasts, Minced beef and Chops.
• Frankfurters, Regular Bacon, Roast Beef and Lamb.
• Fried meat, Meat with Tard.
• Chicken Skin.

You can Eat:-

• Chicken and Turkey without the skin.
• Very lean pork without lard ( visible fat).
• Very lean meat without lard.
• One egg per day or two eggs without the yolk.
• Fish is rich in proteins, vitamins and minerals. It has the good fats and is low in calories.
• Have  coconut water everyday. It has no calorie and is 99% fat free. It helps to lose weight by maintaining metabolism at an optimum level.

How to cook food to lose weight.

Eat grilled, baked or roasted. If you want to fry, use minimal oils  which have been recommended above.

We have now looked at:-

In the previous post:- Basics you should know about losing weight.

In this post :-  How you can control your calorie intake without

being strict upon yourself.

In next post:-, We shall see how we can burn those extra calories,

and monitor your calorie intake and calories burnt.

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