Guidelines for Weight Loss Diets
Any attempt to reduce weight requires effort and, therefore, interest, willingness, and motivation.
Standardized diets should be avoided. Diets must be individualized, taking into account the health status, desired target weight, eating habits, and lifestyle of the person they are prescribed.
The goals must be real and easy to achieve, in line with each person’s possibilities. Initially, they should be unambitious so that they act as positive reinforcement.
This will ensure the success of the treatment. Remember that good dietary advice is essential or, alternatively, good knowledge about the nutritional value of foods and dietary needs.
To achieve weight loss, we present you with a series of weight loss guidelines that may be useful to achieve your weight loss goals.
Guidelines for Shopping
- When you go shopping, always carry a list of what you need and try to stick to it.
- Don’t shop when you are hungry.
- Read food labels and buy low-fat foods.
- Guidelines for Preparing Menus
- Prepare simple but attractive meals, and try to keep the food enjoyable. Don’t make a low-calorie diet painful and challenging to follow.
- Plan your menus in advance, so that you can balance out some days with others.
- Try to become familiar with the weights of the portions, so that it will be easier for you to prepare and adjust the menus.
- Choose lean or low-fat foods: low-fat dairy, white fish, lean meats, and skinless poultry. Moderate your intake of cold cuts and deli meats because they tend to be high in fat, even though it may not be visible at times.
- Choose foods high in nutrients and low in calories: low-fat milk, vegetables, salads, and fruit. Legumes should be consumed at least twice a week.
- Chose foods with high fiber content that will help you increase the feeling of satiety and regulate the digestive mechanism: whole grains, vegetables, and legumes.
- Do not completely eliminate any food from the diet; in any case, reduce the amount. Try to have a varied diet.
- Use spices and condiments (garlic, onion, lemon, parsley, etc.) to increase the flavor and taste of the dishes.
- You can use artificial sweeteners for the preparation of desserts.
- It is useful to write down everything you eat, as a form of self-control. It will also allow you to assess and compensate for any excesses you may have had to make.
Guidelines for Cooking
- Use cooking techniques that require little fat: boiling, grilling, steaming, baking, microwave. Initially, reduce the consumption of fried foods.
- Use olive oil for the preparation and seasoning of dishes. Use a soup spoon to control what you eat. One tablespoon of oil (about 10 grams) is equivalent to 90 kcal.
- Try to remove visible fat from foods ( i. e. meats) before eating them. Remove the skin from poultry before cooking.
- Do not abuse sauces or batter or breaded foods.
Guidelines for Changing Some Eating Habits
- Try to keep a set time for meals.
- Avoid snacking between meals.
- Try not to skip any meals. Avoid prolonged fasting as it may stimulate the physiological mechanisms aimed at storing fat.
- Try to eat a little less at each meal. Eat on small plates for dessert. Try not to repeat.
- You do not have to finish all the food on your plate.
- Sit at the table and eat with others. If possible, do not eat alone.
- Try to eat slowly, chewing your food well. This will allow time for the satiety signals to be activated.
- Serve what you are going to eat on your plate. Do not eat food by taking it directly from the center of the table. Cut the piece of bread you are going to eat. With this, you will be better able to control what you eat.
- Let someone else serve the sweets and pastries. Try to cut down on these foods.
- At the table, make sure there is no food left on the table.
- When eating out, try to follow all recommendations. It is not that difficult. Give it a try.
Beverage Consumption Guidelines
- Try to drink large amounts of water, more than eight glasses a day. Remember that water is not fattening. Avoid soft drinks, except those with no calories.
- You should restrict alcohol consumption. In addition to providing only calories, it could displace other more nutritious foods in the diet.