Effective eating for weight loss

Recommendation

Rationale

Notes

Commit to a balanced diet.

Helps create hormonal balance in the body and decreases cravings for comfort foods.

Aim for a ratio of 25 percent to 40 percent lean protein (such as skinless poultry, tempeh, and buffalo); 40 percent to 50 percent low glycemic carbohydrates (such as sweet potatoes, brown rice, lentils, and dark green leafy vegetables); and 20 percent to 30 percent essential fat (fish oil, for example) at each meal.

Drink lots of water (bottled or filtered); aim for at least eight glasses a day.

Helps decrease appetite.

If you don’t like the taste of plain water, try adding lemon wedges or drinking herbal teas. Drinking one to three glasses of unsweetened fruit or vegetable juice a day is also a good idea.

Eat lots of organic fruits and vegetables.

Satisfy your hunger pangs with calories that are good for you; this leaves little room for junk food.

If you’re craving sugar, fruits—especially berries—are a healthy option.

Indulge in just one or two pieces of chocolate a day.

Don’t forget to treat yourself. Instead of eating chocolate all day, limit yourself to just a couple squares.

The best time to indulge is just after a meal—you’ll satisfy your sweet tooth without going overboard.

Try eating five or six smaller meals throughout the day instead of three large meals.

Helps keep you from becoming too hungry, which usually leads to overeating. Also helps keep your blood sugar levels in check.

If you don’t have time to cook a lot of meals, stock up on nutritious, ready-made ones available at natural grocery stores. Consider snacking on hummus, rice crackers, nuts, and soy yogurt as snacks.