If you want to lose weight you are not alone. You can select a low-calorie, low-carbohydrate or low-fat diet to lose the weight you desire. You can also plan your own healthy diet in which you can lose weight, feel great and get all the required nutrients. High-fiber carbs, low-fat protein, low-fat diary, legumes and lots of fruits and vegetables should make up your daily eating plan. Instead of thinking "diet," plan your healthy eating for a lifetime.
Shopping
Organize your menus for the week and make a grocery list including all necessary ingredients. To avoid temptation, don't shop when you're hungry Select the freshest fruit and veggies available. Frozen veggies are great as backups. In the dairy section, choose low-fat or nonfat milk, yogurt and cottage cheese. Select such grains as brown rice, whole-grain couscous and quinoa. Purchase seafood and fish, skinless chicken breasts, ground turkey and low-fat hamburger and beef trimmed of fat. Select canned foods that are low in sodium.
Breakfast Menus
Your refrigerator should be full of breakfast selections. Start the day with scrambled egg whites, a cup of berries and a half-slice of toast with no-sugar-added jam. Low-fat yogurt with stevia as a sweetener and cut-up peaches makes another breakfast. Another day, have a slice of whole-grain toast with peanut butter and half an orange. A poached egg, half a piece of toast and half a grapefruit is another very low-calorie choice. Cook a 4-ounce fillet of salmon for a change and eat it with half a piece of whole-grain toast and nonfat cream cheese. If you are in a hurry, make a smoothie the night before with nonfat yogurt, stevia, fresh fruit and cinnamon.
Lunch Menus
Salads are a favorite of dieters. Add a wide variety of veggies to your greens, together with a little chicken or turkey. Try using lemon juice with basil, salt and pepper to avoid high-calorie salad dressings. Steam broccoli, cabbage, carrots, celery and chopped cilantro for about five minutes and toss with balsamic vinegar. Make your sandwiches with one slice of whole-grain bread, and include cucumbers, lettuce and water-packed tuna. Top with a slice of low-fat cheese and melt under the broiler. Fruit always works for a sweet dessert.
Dinner Menus
Dinner is time to relax. Use protein such as shrimp, chicken, pork or hamburger. If you have a busy week make a two-pound meatloaf with ground turkey and beef, add chopped veggies such as celery, onions, parsley and carrots, plus one egg and some flax meal. A serving of brown rice and a large salad makes it a complete meal. Stir-fry veggies such as bean sprouts, celery, onions and broccoli with chicken, beef or pork. Season with ginger and low-sodium soy sauce. For an accompaniment include a half-cup of brown rice, quinoa, couscous or barley.
Diet Tips
Portion control is important for taking and keeping the weight off. Generally, a half-cup of cooked food equals one serving. Try not to snack on the food you are preparing for dinner, as you could consume a great many unwanted calories. Sip low-calorie vegetable juice while you cook, as it is filling and nutritious. Have healthful snacks available like cut-up veggies. Dip them into yogurt to which you have added lemon-herb seasoning and parmesan cheese. Make salsa with tomatoes, onions and peppers and use as another dip with your veggies.
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