Many fad diets promote cutting food groups entirely out of your diet, but a health conscious person shouldn't be doing that on a permanent basis and still hope to have the kind of nourishment that is going to keep the body functioning correctly and cravings in check. By eating a healthy balanced diet while losing weight, you can cut cravings to keep your eating habits healthy for life.
Grains
Eating six to eleven servings per day of whole grains can give you energy, stave off hunger, and keep your digestive system running smoothly. Many fad diets say to limit pastas, rices, and breads because the sugar content of these foods is often high and can cause weight gain, but if you eat whole grains with low sugar content, you are giving yourself the nourishment you need and keeping your diet in prime form for weight loss. The key is to keep portion sizes small (read the box!) and choose wisely. Steer clear of white bread and regular pasta, and always check sugar content of whole grain varieties. Starting out your day with any low-sugar oatmeal can keep you satisfied for hours.
Fruits and Vegetables
A diet high in fruits (2-4 servings per day) and vegetables of different varieties (3-5 servings per day) is not only good for your figure, but great for your immune system. A great method for making sure you are getting all the nutrition these super foods have to offer is to choose produce of varying colors, since different colors are packed with different vitamins and health benefits. The best bet for freshness is to choose produce in season from local farms, so they are at their best when you eat them. Try to choose fresh fruit and vegetables over canned varieties; and when cooking vegetables, blanching or steaming only briefly keeps the nutrient content at its highest. Avoid frequently consuming fruits that are high in sugar like grapes or bananas, and double up on calorie-friendly and vitamin-packed fruits like apples or blueberries instead.
Lean Protein
Two to three servings of lean protein per day are critical for weight loss because they take longer for your body to burn through, thereby keeping you fuller longer. Eating a little protein with every meal can keep you balanced to fight cravings. Make sure you keep lean meats (lean beef, chicken, turkey, or fish) at about three to four ounces per serving (or the size of a fist). Other excellent choices are beans, eggs, and nuts.
Dairy
Despite what many fad diets say, if you are not lactose intolerant, you should be eating two to three servings of low fat dairy per day to get the calcium and vitamin D to keep your bones strong. Dairy is also an excellent choice because it often has a high protein content, which, as stated above, can keep you fuller longer and fight cravings. The key with dairy is to read labels. Yogurt is amazing to incorporate into your daily diet because of its health benefits, but choose a variety with low sugar. Many cheese companies are now making delicious cheeses with fifty to seventy-five percent less fat.
Healthy Fats
Despite what you may have heard, your body does need some fat to function properly, not to mention keeping you satisfied. Millions of Mediterranean people have been scientifically proven to have stronger hearts as a result of their incorporation of healthy fats into their diet. Replace overly-fattening alfredo and butter-laden sauces with a drizzle of olive oil. Slice some avocado to put on your lean meat and whole grain bread sandwich. You can even mix a tablespoon of peanut butter into your morning oatmeal!
