The 2010 Dietary Guidelines state that to control body weight, one should consume a diet with an adequate number of calories and contains macronutrients within acceptable ranges.
In line with your guidelines, so we recommend no particular diet plan, but our readers to follow these fat-busting tips:
Choose high-quality protein sources
If you want to reduce your intake of carbohydrates and fats and try a diet high in protein, most experts advise eating lean beef and pork, fish and other seafood, skinless chicken, eggs, and fat-free or low-fat Dairy products such as milk, yogurt, cheese and fortified soy drinks. In addition to protein, these foods provide you with B vitamins, vitamin E, zinc, iron, and magnesium. Dairy products provide the body with calcium, vitamin D and potassium, which help improve bone health and reduce the risk of high blood pressure, heart disease, and type 2 diabetes.
You can also eat plant sources of protein, such as soy-based products, nuts, legumes, and seeds, which are also known to reduce risk factors for cardiovascular disease when used to replace foods such as meat And is eaten in small portions. Seafood also contributes a wide range of nutrients to the diet, particularly the omega-3 fatty acids, which are associated with heart health. It is best to limit the consumption of red meats, which contain a lot of saturated fats.
Take care of your portion sizes
The critical factor that determines body weight. There is no optimal macronutrient ratio that facilitates weight loss or helps maintain weight loss. The evidence shows that it is not the relative proportion of carbohydrates, fats or proteins in the diet that matters, but if you are consuming a reduced amount of calories over time. Therefore, it is more important to eat a balanced diet, but keep your small portions to be able to consume fewer calories.
It may be easier to prepare, serve and consume smaller portions of food at home, but you should also choose smaller portions, especially when eating outside. Try sharing a meal with a friend or take home half of your meal instead of consuming a full meal to reduce your calorie intake.
Increase Low-calorie, High-Fiber Food Consumption
Another way to eat a diet rich in nutrients, but low in calories is to choose foods that are low in calories but high in fiber content. These include whole grains, fruits, and vegetables. To maintain a healthy weight, experts recommend replacing more than half of their total consumption of whole grains, which are rich in fiber, B vitamins, iron, magnesium, and selenium. Research suggests that a diet rich in whole grains is associated with a lower body weight and may decrease the risk of diabetes and cardiovascular disease.
Another way to increase fiber intake and lose weight is to eat a variety of fruits and vegetables. Evidence suggests that consuming at least 2 ½ cups of fruits and vegetables a day is associated with a lower risk of heart disease, strokes, and certain cancers.
Have breakfast every day
Scientists have found that people who habitually eat a good breakfast are more likely to lose weight and maintain a healthy weight because eating a breakfast rich in protein can help regulate the appetite throughout the day. Some high protein breakfast choices include:
Whole wheat bread with peanut butter
Skim milk/soy milk
Fruit smoothie with Greek yogurt
A plate of fruit with cottage cheese
A bowl of oatmeal with fruit, nuts and skim milk
Keep track of your eating patterns and behaviors