Eating to Lose Weight

Posted July 28, 2007 by Megan Bailey

Losing weight absolutely does not mean starving yourself. "You can really eat more and weigh less, if you know what to eat." said Dr. Dean Ornish, MD, author of "Eat More Weigh Less."

Here are some guidelines for eating healthy to lose weight.

Eating a low fat diet will be the most effective way to control your calories and lose weight. A good guideline to use is to choose foods that have no more than 3 grams of fat per 100 calories. When using oils it is best to use canola or olive oil.

Eat your fruits and vegetables! For vegetables you can have 3 or more servings per day. A serving of 1 cup raw or a ½ cup cooked vegetable provides only 25 calories. They are also a great source of vitamins, minerals, and fiber. Eating fruit can help you to curb your sweet tooth naturally. Try to plan for 2-3 servings daily. Whole fruits will have less calories and are a better choice than dried fruits or fruit juices.

Plan for 4-7 servings of complex carbohydrates every day. A serving is generally a ½ cup. Choices include breads, potatoes, pasta, noodles, rice, cereals, beans, corn and peas. Try to incorporate whole grain choices in your diet whenever possible.

Use meat and cheese as well as dairy foods moderately. You can eat 4-6 ounces of lean meat daily. Chicken, turkey, and fish are good options. Also try vegetarian choices such as beans, peas, lentils, or soy foods as a good source of protein. Dairy foods should be low in fat. Include 2 servings in your diet daily. Examples of servings would be 8 ounces of nonfat milk or 6 ounces of yogurt. Dairy is a good source of calcium in your diet. You can get additional calcium from calcium fortified orange juice, spinach or other dark leafy vegetables, and tofu.

Be sure to drink plenty of water. Plan to drink at least 8, 8ounce glasses of water daily. Drinking water is important when the temperatures get high, and during exercise, and dieting.

Last, but not least a wellness coach, personal trainer, family member or friend can help you stay motivated. Find a buddy to help hold you accountable.