It has been shown that a low-calorie diet may be helpful in inducing weight loss. However, the diet must contain appropriate amounts of low-fat, protein and high-fiber foods.
The basic rules for choosing a diet for losing weight are:
Choose a high carbohydrate diet that provides 25-35% of energy from carbohydrates with a variety of types of low- and high-fat foods as well as low alcohol beverages. Choose a low-fat diet that provided at least 30% of energy from fat, including saturated fat and trans fat, with a variety of foods with a low glycemic index
This will also limit the total amount of calories from food
Your body needs a protein intake of 6 servings per day to prevent muscle wasting
You want at least 25-35% of calories from carbohydrates, with carbohydrates from all sources including vegetables, fruits, nuts, and grains
Your body can only metabolize about 10 calories of protein per hour
All of these foods contain fiber
It is important to consume at least 75% of your calories from healthy fat sources.
Your goal should be to consume about half (25-55%) of your calories from carbohydrates, with about 25-35% of calories being from protein sources, including protein shakes and lowfat milk (up to 30 grams of protein per serving.)
When eating, try to avoid sugars, starches and dairy products for most people
Dietary guidelines can vary somewhat depending on who you are, but the basic idea is that calories from saturated fat should be reduced to about 20% of the recommended daily intake of these fats (not including fatty meats, animal fats, and added sugars) and dietary cholesterol should be reduced to less than 300 milligrams (mg) per day.
In addition, your blood sugar will need to be controlled, with the aim of maintaining a normal blood sugar level above 5 mg/dl.
Most of the advice for losing weight is to avoid all forms of fatty meats, animal fats, and added sugars that raise blood glucose levels, including dairy products. Most people also have low blood glucose levels when they consume fats with added sugars, so their needs should be reduced
If you are overweight or obese, there is strong evidence that consuming a diet based on whole, unsaturated fatty acids (for example, coconut oil and olive oil), in addition to other healthy foods, can increase weight loss and may be helpful when the low-fat diet
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