The best dietary strategy to achieve ideal weight
The best way to lose weight is to use more calories than you take in. You can do this by following a healthy eating plan, taking a potent (yet safe) natural weight loss supplement and being more physically active.
After decades of research, weight loss enthusiasts and dieticians have a generalized consensus on almost all of the following dietary tips to lose weight fast and maintain it permanently.
Focus on fresh fruits
Eat a variety of fruits whether fresh, frozen, canned, or dried, rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day. An example of 2 cups is 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.
• Eat more:
• Dark green veggies, such as broc¬coli, kale, and other dark leafy greens
• Orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash
• Beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils
Get plenty of calcium-rich foods
Each day, drink 3 cups of low-fat or fat-free milk. Or, you can get an equivalent amount of low-fat yogurt and/or low-fat cheese each day. 1.5 ounces of cheese equals 1 cup of milk. If you don’t or can’t consume milk, choose lactose-free milk prod¬ucts and/or calcium-fortified foods and drinks.
Make half your grains whole
Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta each day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredi¬ents.
Use leaner proteins
Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.
Limit saturated fats
Get less than 10 percent of your calories from sat¬urated fatty acids. Most fats should come from sources of polyunsaturat¬ed and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When choosing and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
Get less than 2,300 mg of sodium (about 1 teaspoon of salt) each day. You should remember that increased salt (Sodium) in your food also puts you at high risk of developing high blood pressure and heart disease.