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A Weight Loss Diet Should Be Balanced, Healthy, and Sustainable

A weight loss diet is a way of eating that helps you use up more calories than you eat, so that you can lose weight. There are different kinds of weight loss diets, but they all have some things in common. Here is a 400-word explanation of a weight loss diet:

  • Eat more greens. Fruits, vegetables, whole grains, beans, nuts, and seeds have a lot of fiber, water, vitamins, minerals, and antioxidants. They can make you full, lower your cholesterol, blood pressure, and blood sugar, and keep you from getting sick. Try to eat at least five servings of fruits and vegetables every day, and pick whole grains instead of white ones.
  • Eat more protein. Protein helps you make and keep muscle, which uses up more calories than fat. It also makes you full and happy, and makes you eat less. Low-fat sources of protein include chicken, fish, eggs, dairy, soy, and tofu. Try to eat at least 0.8 grams of protein per kilogram of body weight every day, or about 20% of your calories.
  • Eat less fat. Fat has a lot of calories, and can raise your risk of heart disease and obesity. But not all fats are bad. Unsaturated fats, such as those in olive oil, nuts, seeds, and fish, can lower your cholesterol and swelling, and help your brain and heart. Eat less of saturated fats, such as those in butter, cheese, red meat, and packaged foods, and stay away from trans fats, such as those in baked goods, fried foods, and spreads. Try to eat no more than 30% of your calories from fat, and pick unsaturated fats instead of saturated ones.
  • Eat less sugar. Sugar is a simple carb that gives you quick energy, but also makes your blood sugar and insulin go up and down, and makes you want more. Too much sugar can make you gain weight, get diabetes, rot your teeth, and cause other health problems. Eat less of added sugars, such as those in sodas, candies, cakes, cookies, and sauces, and pick natural sugars, such as those in fruits and milk. Try to eat no more than 10% of your calories from sugar, or about 25 grams every day.
  • Drink more water. Water is important for your body’s jobs, such as breaking down food, moving blood, and keeping your temperature right. It also helps you get rid of waste, avoid getting dry, and eat less. Drink at least eight glasses of water every day, and more if you work out or sweat a lot. Stay away from drinks that have a lot of calories, sugar, or caffeine, such as sodas, juices, energy drinks, and coffee. Pick water, herbal tea, or low-fat milk instead.
  • Plan your meals and snacks. Planning ahead can help you follow your weight loss diet, and avoid bad choices and eating too much. Make a weekly menu, and buy the things you need. Make your meals and snacks before, and put them in boxes or bags. Eat at regular times, and do not miss meals or starve yourself. Pick healthy snacks, such as fruits, nuts, yogurt, or hummus, instead of bad foods, such as chips, cookies, or candy. Measure your food, and use smaller plates and bowls to eat less. Eat slowly and carefully, and stop when you are full, not overfull.

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