Dietary Tips For Losing Weight In A Healthy Way

Increase Intake Of Fruits And Vegetables

Fruits and vegetables have a lower calorie density than other foods such as grains, and they are often high in fiber. Increasing fruit and vegetable intake could help patients feel full for longer, and this could promote weight loss by reducing total calorie intake. A study published in 2012 investigated the impact of increased fruit and vegetable intake in a group of obese patients. Half of the patients were assigned to consume five hundred calories per day, and the others were instructed to eat eight vegetables and two to three fruits each day. Participants were provided with breakfast and lunch five days a week for the first three months of the study, and they were given two days of meals each week during the fourth month.

After twelve months, the patients in the calorie reduction group lost more weight than those in the fruit and vegetable group. However, the researchers found the participants in the fruit and vegetable group had increases in serum carotenoids (markers associated with fruit and vegetable intake). Increased serum carotenoids were correlated with improvements in weight and increases in fat loss, and the authors concluded an increased intake of fruits and vegetables is an appropriate strategy for weight loss. They recommend that it be used in combination with a calorie restriction program. Additional research from a twenty-four-year study suggests fruits and non-starchy vegetables are the healthiest options for promoting weight loss. Berries and cruciferous vegetables like broccoli and cauliflower can be especially beneficial for weight management.

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Avoid Fad Diets

For long-term, sustainable weight loss, doctors advise that patients avoid fad diets. Fad diets typically involve the elimination of entire food groups and only allow followers to choose from a very narrow range of foods. Some of the most popular fad diets include the cabbage soup diet, the grapefruit diet, and the master cleanse. These eating plans are designed to be followed for no more than two to three weeks, and they promise significant weight loss over this period. While they may promote short-term weight loss, most individuals gain back all of the weight they lost (and possibly more) once they go back to their normal eating patterns. Some patients have developed nutritional deficiencies due to fad diets, and they could harm their metabolism as well. Instead of following a fad diet, experts recommend adopting long-term lifestyle changes such as increasing fruits and vegetables, reducing fast food, and doing regular exercise. These lifestyle changes should be combined with a calorie reduction plan. Doctors and nutritionists can provide individualized advice on an appropriate calorie level for each patient's health needs.