How To Model Your Diet On The Healthiest People – And Enjoy Stress-Free Weight Loss With The Mediterranean Diet Plan
The Mediterranean diet is an eating plan based on Mediterranean cuisine, especially olive oil and a glass of red wine, and that’s good to lose weight quickly while being heart healthy in the bargain.
The Mediterranean diet includes fruits and vegetables, fish and grains, blending together the goodness of healthy eating with tastes and aromas of traditional Mediterranean cooking.
What Makes a Mediterranean Diet Appealing?
Interest in following a Mediterranean diet began as early as 1960, when cardiologists first noticed that fewer people in the Mediterranean region suffered heart attacks.
On further evaluation of Greek and Italian populations, a link was established between coronary artery disease and the kind of diet Mediterranean people followed.
Today, a Mediterranean diet is considered among the healthiest eating plans and comes highly recommended for those who wish to enjoy better health and avoid chronic diseases such as cancer, Parkinson’s and Alzheimer’s disease.
Also, the Mediterranean diet helps with weight loss and can prevent type 2 diabetes while extending lifespan.
So What Exactly Is a Mediterranean Diet?
The Mediterranean diet is modelled on the traditional cuisine of nations along the Mediterranean sea, and consists largely of eating whole grains, fruits and vegetables, nuts and seeds, beans, and olive oil.
If someone tells you they follow a Mediterranean diet, you can imagine them eating
healthy fats along with veggies, fruits and whole grain every day
poultry, fish, eggs and beans at least once a week
some dairy products, but avoiding red meat entirely (or limiting it)
If you truly get into the spirit of things, a Mediterranean diet might also mean having your meals along with friends and family, combining the diet with moderate physical exercise, and relishing the occasional glass of red wine!
It’s Mostly Plant Based Food
The big differentiator of a Mediterranean diet from any other is the focus on consuming vegetables and fruits, herbs and nuts, whole grain and beans.
Essentially, the diet is plant based. While it does permit eating some eggs, dairy products and poultry, the emphasis is on meeting most of your daily dietary needs through plant-based produce.
It’s Also About Healthy Fats
Another unique element of a Mediterranean diet is that you’ll eat healthy fats rather than saturated or trans fats that lead to heart disease.
Your diet will have no butter, only healthy olive oil. This is rich in monounsaturated fat with a lesser cholesterol content and LDL (or ‘bad cholesterol’).
Nuts and seeds that are allowed in a Mediterranean eating plan also contain healthy monounsaturated fat.
Fatty fish such as
fresh lake trout,
have a high content of omega-3 fatty acids.
These are polyunsaturated fats which have several health advantages like lowering inflammation, improving joint function, boosting immunity and facilitating several cellular metabolic activities.
The benefit comes in the form of a lower risk of heart failure or stroke.
Coupled with low salt use, little or no red meat and a glass of red wine every day, this healthy, nutritious method of eating is also extremely effective at extending lifespan and enhancing quality of life.
How Do I Start this diet?
There are many ways to plan meals and go on this healthy diet. Broadly speaking, you should:
eat specific types of food
take others only in moderate quantities, and
eat red meat rarely
Here are a few tips to begin eating healthy…
Include more vegetables and fruits in your meals. 7 to 10 servings every day is a good start.
Prefer whole grains over processed food. Whole grain bread, pasta and cereal is readily available. Try other grains like farro or quinoa.
Stick with healthy fats. Olive oil is essential. Use it instead of margarine, butter or any other cooking oil.
Eat fish twice or thrice in a week. Grilling it is better than frying. Tuna, salmon, trout and mackerel are excellent picks.
Enjoy dairy produce. Low-fat yoghurt, some kinds of cheese and skim milk are allowed in a Mediterranean diet.
Which food is eaten sparingly in the Mediterranean diet?
Cut down on red meat. Instead of meat, eat poultry or fish. If you must eat red meat, keep portions small.
Avoid eating processed foods, sugar-rich items or refined oils as far as possible.
Red wine is allowed in this diet plan, but you should limit it to one small glass every day. If you’d rather do without it, that’s fine too.
Nuts and seeds: Walnuts, hazelnut, cashew nut, almonds, macadamia nuts
Beans and other legumes like lentils, pulses or chickpeas
Whole grains: Oats, rye, barley, brown rice, whole wheat
Fish and seafood: Salmon, sardines, tuna, mackerel, trout, mussels
Poultry: Chicken, turkey, duck
Dairy: Cheese, yoghurt, skim milk
Healthy fats: Olives, olive oil, avocado oil
Drinks: red wine (1 glass a day), coffee, tea, water
Can a Mediterranean Diet Prevent Alzheimer’s Disease?
A few studies involving people who follow a Mediterranean diet suggest that they are less likely to have Alzheimer’s than others who don’t.
It’s of special interest that a Mediterranean diet slows down cognitive decline in elderly people, counteracts the effects of ageing on memory, and prevents mild cognitive impairment (MCI) progressing into Alzheimer’s disease.
What confers this benefit?
It’s not yet clear. Maybe better blood sugar and cholesterol levels are to thank for this effect. Or maybe brain tissue is better preserved when you follow a Mediterranean diet.
But regardless of the reason, there seems to be an advantage in the Mediterranean diet to lowering risk of heart disease as well as dementia and Alzheimer’s disease.
diverse flavors and tastes
takes some effort to prepare meals
#1 in Best Diets (All Categories)
#1 in Best Plant Diets
#2 in Heart-Healthy Diets
#3 in Best Fat Loss Diets
Mediterranean Diet Meal Plans
Drawing up Mediterranean diet meal plans in advance can be helpful in sticking with your diet and in shopping for groceries.
You can rotate between ideas like
Yoghurt with fruits (apple, strawberries, banana), and oats
Egg omelette with onions and tomatoes, and a fruit (peach, orange)
Vegetables stir-fried lightly in olive oil with spices
Oatmeal with raisins, nuts and fruit
You can plan a meal around
Whole-grain bread vegetable sandwich
Greek yoghurt with a serving of nuts and fruit
Mediterranean pizza made of whole wheat bread, olives and vegetables
You could choose between
Tuna salad with an olive oil dressing, and fruit salad for dessert
Tossed salad of olives, cheese, tomato, carrot, cucumber and spring onions
Broiled fish with baked vegetables and brown rice
Grilled chicken or turkey with a vegetable and slice of fruit
Grilled lamb with baked potato
There’s no limit to how many different meals you can whip up with Mediterranean diet recipes. You’ll enjoy tasty, nutritious and versatile dishes that still help you lose weight and stay healthy.
If you’d like a little bite to eat in between meals, pick up
a slice of fruit
some baby carrots
a handful of nuts
a little cup of Greek yoghurt
The nice thing about a Mediterranean diet is that you can even eat out without breaking it.
Simply order fish or seafood as your main course, and request to have it cooked in olive oil. Avoid butter and insist upon whole-grain bread or pasta.
How Much Can You Eat?
This diet is more of a pattern of eating than a rigidly structured dietary plan. So you are free to decide how many calories to consume.
Clearly, to lose weight you’ll have to eat fewer calories than you burn off in exercise and activity. But within that limit, you’re free to choose how much of each kind of food to eat.
Just as long as you stick to eating fruits, vegetables, nuts, whole grains and olive oil, and make sure you eat moderate quantities, you’ll enjoy all the advantages of the Mediterranean diet.
What Does This Diet Cost?
A lot depends upon what you plan to eat, how elaborate your Mediterranean diet meal plans are, and if the ingredients are readily available in your area.
Olive oil, nuts, fresh produce and fish can be expensive in some places. And most of the suggested types of food are only optional. So if you don’t want to drink red wine or eat avocados, you can pick less expensive alternatives.
Can I Lose Weight on Mediterranean Diet?
Yes, this diet can help you lose weight. Even though it may seem unlikely that a fat loaded meal plan (with cheese, olive oil and avocados) might actually add a few pounds, research has proven otherwise!
A lot does depend upon your ‘calorie deficit’. While you stick with the kind of foods allowed under the Mediterranean diet, if you consume fewer calories or burn them off through exercise, you will lose weight.
More importantly, you’ll do it in a healthy and sustained way that simultaneously reduces your risk of heart and brain disease.
An analysis published in the 2019 issue of ‘The Lancet‘ followed up over 5,800 adults over 5 years and found significant reduction in waistlines in the group following a Mediterranean diet.
A meta-analysis of 21 published papers, reported in Obesity Reviews, however is still undecided on whether this eating plan reduces weight or lowers your chance of becoming obese.
Is Keto or Mediterranean diet better?
Strictly from the perspective of what you can eat while on the diet, a keto diet has a higher fat content. However, both diets emphasize eating healthy fats.
A major difference between them is that a keto diet is a rigid plan that restricts your food intake and involves counting calories and measuring progress. A Mediterranean diet, on the other hand, is a general advisory on eating.
This explains why the Mediterranean diet is often considered one of the best ways to eat healthy… and the keto diet is usually voted among the worst!
The first is about eating plant-based food, fresh produce and lean protein. The keto diet overstuffs you with high-fat food, which forces your body to burn it as an energy source – with metabolic shifts that aren’t always pleasant.
So a keto diet is harder to stick with, tougher to handle, and a more unpleasant way to lose weight – one that most dieters are glad to give up after they hit a target weight. The Mediterranean diet, with fewer rules, is more fun – and still just as effective.
The Mediterranean Diet FAQ
Most Frequently Asked Questions About A Popular Weight Loss System
1. What Foods Are Not Allowed on the Mediterranean Diet?
Because this is not a conventional diet but more of a set of guidelines that recommend particular types of food, there are no absolute exclusions.
Still, those who go on a Mediterranean diet often avoid these foods:
white bread, regular pasta, pizza
refined flour and grains
refined oils such as groundnut oil, soybean oil, coconut oil, or canola oil
processed snacks like sugar-loaded pastries, candy and soda
red meat, hot dogs, steak and similar meats
any type of packaged or processed food
2. Can You Eat Rice on the Mediterranean Diet?
Some get even more specific, asking: “Can I eat brown rice on Mediterranean diet?”
Yes, you can eat brown rice.
The guiding principle with the Mediterranean style of eating is to include more whole grains and avoid refined grains, flour or processed foods.
So whole grains like brown rice, millet, couscous, quinoa, barley and farro are allowed, but not white bread and pasta.
3. Can You Eat Bananas on Mediterranean Diet?
The diet which emphasizes intake of whole grains, vegetables and unprocessed foods also makes fruits a cornerstone of your daily caloric needs.
Fresh fruits like bananas are allowed, as are others like apples, pears, peaches, grapes, berries, figs and various types of melons.
Bananas make ideal add-ons for a breakfast of cereal or oatmeal, and a good snack in between meals whenever you feel hungry.
4. Is Oatmeal OK on Mediterranean Diet?
As a whole grain that’s also filling, healthy and has a low glycemic index, oatmeal is a great inclusion on any Mediterranean meal plan.
You can eat it for breakfast along with fruits (apple, banana, berries, or figs) or nuts (almond, cashews, or hazelnut). Adding honey to taste makes this a delicious snack or meal.
5. Can You Eat Eggs on This Diet?
Are eggs okay on a Mediterranean diet? It’s a logical question to ask about a diet that lowers stroke and heart attack risk by 30%, according to a study in the New England Journal of Medicine.
The answer is: Yes, but only with egg whites. How many eggs can you eat on the Mediterranean diet?
There’s no limit on how many egg whites you can eat while on this diet.
However, depending upon your blood cholesterol levels, you may be well advised to restrict yourself to a maximum of 4 yolks in a week.
6. Is Peanut Butter OK on Mediterranean Diet?
A Mediterranean food guide that details the food pyramid permitted to dieters on this plan recommends no more than 1 tablespoon of peanut butter twice a day.
This guideline applies to other nuts and seeds, including sesame and sunflower seeds, walnuts, pecans or almonds.
The higher unsaturated fat content in these foods may help increase HDL (‘good’ cholesterol) levels in blood that protects against heart disease.
7. What Kind of Cheese Is Allowed on the Mediterranean Diet?
Traditional meals in populations that live around the Mediterranean sea include moderate amounts of cheese and yoghurt.
These are typically low or non-fat dairy produce that have few adverse effects even if you occasional over-indulge.
Dairy products that make up a Mediterranean diet include Parmigiano, ricotta, brie, corvo, feta and haloumi as well as Greek yoghurt.
8. Is Coffee OK on Mediterranean diet?
Yes, coffee is okay while you’re on this diet – as long as you drink it in moderation, and without added sugar!
And while black or green tea is fine, too, as is a glass of red wine daily, the drink of choice for any diet is… water.
Avoid sweetened fruit juices and beverages, though.
9. Can You Eat Potatoes on Mediterranean Diet? Are Sweet Potatoes on the Meal Plan?
Potatoes often get a bad rap on diet sites, being broadly tainted as “bad carbs”. That’s no always true… as folks who live in the Mediterranean know!
So yes, you can eat potatoes while you’re on this diet… both sweet potatoes and the white kind.
They not only provide calories for metabolic activities, but also serve as a source for vitamins (B6 and C), minerals (potassium) and fiber.
But remember that they are carb rich, and over-indulging in potatoes can interfere with your weight loss plans!
10. Is Mayonnaise OK on Mediterranean Diet?
Sorry, but no. Mayonnaise isn’t on the list of foods you can eat on a Mediterranean program – so consider replacing it with a low fat sauce instead.
While some dairy is permitted, you can’t expect to load snacks with processed cheese or eat a tub of high fat yoghurt or ice cream and expect to lose weight or beat diabetes or enjoy heart health benefits!
Some dairy? Yes. A lot of mayo? No.
11. Is Bacon Allowed?
Well, yes… and no.
Avoid red meat while you’re on this diet. If you must eat red meat, keep it in moderation.
You can enjoy a small fatty cut of bacon to flavor your soups or stews, or add it to beans and stir-fried vegetable without losing the several benefits of a Mediterranean eating plan.
But you’re better off with lean meats or poultry instead.
12. Can You Eat Chocolate on the Mediterranean diet?
Yes, dark chocolate is okay to eat on your diet.
Once again, it’s all about moderation. An occasional indulgence is fine. Gorging yourself on candy every day and expecting to drop weight or enjoy better health is unrealistic.
Dark chocolate has several benefits as it is rich in anti-oxidants and increases longevity while protecting against heart disease.
13. Is Honey OK on Mediterranean diet?
Residents in Mediterranean climes enjoy fresh fruit rather than artificially sweetened foods for dessert. So while they do have a sweet tooth, they rarely add sugar to meals.
Honey falls under the head of sugars and sweeteners. So if you plan to follow a diet that mimics what Mediterraneans eat, then no, honey is not ok. The same goes for white or brown sugar, corn syrup (which is also used in sodas and sweet drinks), or even raw sugar and molasses.
14. Can You Have Milk While On This Diet?
The traditional or conventional form of this eating pattern didn’t specifically mention milk or dairy products, although multiple servings of dairy are permitted under more modern versions of the Mediterranean diet.
One reason is that excluding dairy entirely from a diet makes it harder to follow. But if your goal is to mimic what’s eaten in the Mediterranean region, then avoid milk and consume dairy in the form of yoghurt and cheese alone.
15. What Sweets Can You Eat on Mediterranean Diet?
Several sweet desserts find a place on any Mediterranean diet plan or list of recipes for dieters following this system of healthy weight loss.
Among the favorite sweets that don’t violate the broad guidelines of this diet are:
Carrot Polenta cake
Orange olive oil cake
Lemon cake (gluten free)
Honey yoghurt with berries
Fresh fruit and nuts with whipped yoghurt
16. Can You Eat Sourdough Bread on Mediterranean Diet?
Although bread was originally a staple in conventional diets in the region around the Mediterranean sea, that was often sourdough bread that was stone ground in places like Nicotera and Greek states like Crete and Corfu.
A recent study on the food pyramid of items included in modern Mediterranean diets included sourdough wholemeal bread among other foods like fruit, vegetables, pasta, beans and dairy that were permitted.
The yeasts that ferment sourdough bread have lower glycemic index, which is an added advantage to dieters.
17. What Bread Can You Eat on Mediterranean Diet? Is Pita Bread Part of the Diet?
Bread that’s made from whole grains or sourdough bread that’s stone ground are the best choices. This bread has a higher content of minerals and protein, which makes them healthier choices than white bread.
You can eat pita bread or whole grain bread dipped in olive oil with hummus. It is filling, delicious and nutritious.
18. What Fruits Are Allowed on Mediterranean Diet?
Unique weather conditions in the Mediterranean region make it ideal to grow some kinds of fruits. Naturally, those made it into the region’s diet.
Most Mediterranean diet plans list the following fruits:
figs and dates
grapefruit and oranges
berries like strawberry
19. Is Popcorn OK on the Diet?
It might appear at first glance that popcorn shouldn’t be on any diet as it is buttery and often salted.
But as long as you stick with whole grain popcorn and replace butter with a little olive oil for an interesting flavor, there’s no reason why it shouldn’t be on your list of healthy snacks.
Include other whole grain foods like pasta and bread to round off your meal plan.
20. Is Cottage Cheese OK on Mediterranean Diet? Can You Eat Cheese?
Cottage cheese made from skim milk (1% or fat-free milk) is okay to include in your meal plans. Try and restrict dairy to three servings every week, and supplement it with Greek yoghurt, egg whites and skim milk.
21. Can You Eat Pizza on the Mediterranean Diet?
Pizza is Italian. Italy is a Meditteranean nation. So is pizza okay to eat while you’re on this diet? Umm… no. A version of the Mediterranean diet that’s heavy on pizza, pasta and meat sounds appealing – but it isn’t the kind of food that kept peasants healthy and fit into old age.
The basis of our modern diet is rooted in the past, and poor villagers couldn’t afford many additives and extras that make our cuisine so unhealthy and fattening. A return to these roots is what can make us healthier – so say ‘No’ to pizza.
22. Can You Drink Alcohol on this Diet?
Drinking alcohol may well be a part of the region’s lifestyle, but it is moderate in quantity and well spaced out over the week.
A small glass of red wine every day with an overall low intake of spirits complements the near-natural food that’s included in most recipes and meal lists for dieters following this plan.
Also, avoid binge drinking and beer that’s carb loaded while you’re on this diet.
23. Is Wine Part of the Mediterranean Diet?
Red wine, drunk in moderation, is okay.
Some research proves that alcohol intake may protect against heart disease. But there’s also some risk from regular alcohol consumption.
If you already drink wine, and feel the need to continue, then limit yourself to one small glass every day while on the Mediterranean diet.
If you don’t drink, there’s no reason to begin just because you’re on this diet!
For another comprehensive weight loss program that helps you lose fat rapidly and in a healthy way, see Shaun Hadsall’s popular “14 Day Rapid Fat Loss Plan” – and read our full review here.
To Lose Weight You Should Not Only Eat Healthy, But Also Know About Foods to Lose Weight.
And the list is long.
Fat burning foods will help you get rid of belly fat, which makes them ideal foods to lose weight.
On the other hand, there are weight gaining foods that will slow down your metabolism and pile on more fat. The list of these foods to avoid often seems to include everything that you want to eat!
But, no. There are many delicious foods to lose weight, also.
With some common sense precautions you can avoid the worst enemies – and still enjoy mouth-watering meals and snacks as you burn off fat.
So what are some fat loss foods you should never eat?
Some foods to lose weight like coconut oil, eggs and yoghurt help burn fat by boosting metabolism.
Others including processed junk foods come loaded with calories and will only add on fat. Be watchful for added sugar and deceptive claims of health benefits on food labels.
Apart from being aware of these foods to lose weight, also keep track of serving sizes. Even healthy foods like cheese and nuts are calorie-loaded. When you eat too much of them, you’ll put on extra pounds.
Let’s look at some of the foods to avoid if you want to lose weight.
Weight Gaining Foods To Avoid
1. Sugary Drinks and Sodas
Sodas and drinks with added sugar are unhealthy and make you gain weight. A can of soda has as many calories as two candy bars!
These drinks are high in “empty calories”, with no nutritional value and are not filling. So you’ll only continue to feel hungry and eat more. Your body turns to sugar for its energy needs, preserving fat stores in your body. Snack instead on foods to lose weight.
2. Diet Soda
“But… diet soda is okay, right?”
There’s a good reason why diet sodas are on your list of fat loss foods to avoid. They have zero nutritive value. And even with less sugar, artificial sweeteners that lend it flavor can wreak havoc with your weight.
Instead choose foods to lose weight which will not mess with your fat metabolism, and pile on extra pounds. Diet sodas will also boost food cravings and you’ll tend to eat more.
3. Fruit Juices
Buying cartons or cans of fruit juice off a supermarket shelf is a recipe for gaining weight!
Packaged fruit juices are highly processed and always contain extra sugar. Most brands have no fiber or nutrients either.
Fresh squeezed fruit juice (without added sugar) or whole fruit is a better alternative among foods to lose weight if you want to burn fat.
4. Green Juices
There’s nothing magical about “green” juices that makes them healthy. Some green juices actually contain more sugar to mask the natural flavor or enhance taste.
Healthy green juices are excellent foods to lose weight because they are vegetable based and have no extra sugar. Use lemon or ginger to reduce the bitterness.
But restrict yourself to a glass or two. Less is more!
Homemade with the right ingredients, smoothies are healthy foods to lose weight and can help with fat loss.
But it’s easy to load them with calories, fat and carbs.
Smoothies made from full-fat milk with nut butter, ice cream or sugar are definitely near the top of fat loss foods to avoid.
Make your smoothies with a yoghurt base and add protein powder, fresh fruit and raw vegetables to keep it a healthy, nourishing drink.
6. Alcohol (Especially Beer)
Not all alcohol is bad for fat loss. But in general, drinking gives you more calories than other carbs or protein-rich food.
Each gram of alcohol provides 7 calories. And your body prefers burning alcohol for energy before moving on to other sources like belly fat.
Beer is particularly effective at putting on weight. Just look around at all the beer-bellies! A small amount of wine is allowed as part of many fat loss diet programs. In moderation, even other kinds of alcohol aren’t harmful.
7. Sweetened Tea
Herbal or green tea is one of several foods to lose weight, and a great alternative to sugary fruit juices or soda. But sweetened iced tea is as bad as its calorie-loaded cousins.
The anti-oxidant and stimulant advantages of sweet tea are outweighed by empty sugar-calories it brings along for the ride. Get used to drinking black tea with a lemon twist for flavor.
It will help streamline your weight loss journey.
8. Coffee Drinks
It’s true that caffeine in coffee can speed up your metabolism and encourage burning fat stores, making it one of the better foods to lose weight.
But special coffee drinks that are made by adding extra ingredients like cream, ice cream, sugar, chocolate syrup and more can completely negate this benefit – and in fact worsen your weight problem.
If you want to drink coffee to help lose weight, stick with black coffee without sugar, creamer or other add-ons. Put all other kinds of coffee drinks on your list of fat loss foods to avoid.
Baked potatoes are good. They are great foods to lose weight. Fried and as chips, though, they’re not so good.
Not only are they loaded with calories, they’re also deep fried in oil and addictively tasty – which makes them extremely hard to resist. Some research suggests chips and fries are the most fattening foods of all.
18. Microwave Popcorn
Greasy, processed and loaded with sodium and fat, microwave popcorn is definitely a fat loss food to avoid.
Air popped or cooked on a stove, however, popcorn ranks among foods to lose weight – a delicious and healthy snack that’s rich in anti-oxidants and fiber.
Foods to Lose Weight
19. White Bread
White bread is refined, contains extra sugar and has a high glycemic index. This leads to spikes in your blood glucose level shortly after eating, and a later dip that leaves you hungrier – and craving more food.
Bagels are worse, with each containing the equivalent in carbs of 6 slices of white bread. Think you’re going to lose fat eating that?
21. Multigrain Bread
Apparently healthier, some brands of multigrain bread can be just as bad as white bread – unless it’s made of whole grain. Be sure to check.
How is pizza bad for weight loss?
Let’s count the ways.
Easy to overeat.
Want more? If you crave pizza, choose homemade ones with healthy ingredients that are good foods to lose weight.
Made from highly processed wheat that’s devoid of any fiber, regular pasta is quickly digested – and leaves you hungry only hours after your meal.
Whole grain pasta is a better option as it digests slowly and you’ll eat less of it.
24. Chicken Cutlets
Chicken is an excellent food to lose weight – but when you mix in bread and deep fry it in oil, it becomes one of the fat loss foods to avoid.
The extra calories and fat cause you to gain weight and increase blood cholesterol levels as well.
Foods to Lose Weight
25. High Sugar Cereal
Cereals are a great choice among foods to lose weight and can get your day going. But many brands are sugar-loaded and will give you a glucose-high followed by intense hunger a few hours later.
Worse, research suggests that when you buy them in value-pack sized boxes, you tend to overeat by as much as 22%.
26. White Rice
Like many other cereals, processed white rice has no fiber and the vitamins, minerals and anti-oxidants from its husk have been polished away.
The high glycemic index leads to shorter satiety and craving for food soon after eating. Brown rice is a better option among foods to lose weight.
Though widely promoted as ‘health food’, granola is laced with sugar and extra fat. It delivers an energy punch for breakfast, but one that fades rapidly over the day.
The calorie load you’ll get from eating enough to fill your belly will inevitably lead to weight gain.
Fat Loss Foods To Avoid
SAUCE, SYRUP, & DRESSING
28. Sugary Syrup
Stop reaching out automatically for that bottle of syrup to pour over your pancakes or muffins. Remember the fructose-rich, nutrient-devoid liquid turns into rolls of fat around your tummy.
Delicious to smother over cakes, cookies and donuts, frosting is rich in sugar and calories – which means you won’t lose weight.
Just another fat loss food to avoid.
30. Fat-free Salad Dressing
Labels can be misleading.
Sure, your salad dressing may not contain fat – but it does have sugar. Quite a lot of it, actually.
So while your salad will be low in calories, your dressing makes up for it! Definitely not among foods to lose weight.
31. Seasoning Salts
A maximum sodium intake of 2.3 grams per day is what the USFDA recommends. But seasoning used in many processed foods is high in salt as well as calories.
Lesson: Read food labels carefully.
32. Soy Sauce
This low-calorie sauce is loaded with sodium and can leave you feeling bloated. Go light on it.
33. Coffee Creamer
Coffee tastes bitter and strong. Drink it that way, and you’ll be fine.
But when you add creamer and milk to each cup, you’re stoking up on extra calories which will make you fat.
Foods to Lose Weight
FRUITS, VEGETABLES & SALADS
Some raw vegetables contain chemicals that prevent iodine absorption and lead to low thyroid hormone levels.
Vegetables like cabbage and broccoli, pine nuts and canola oil are examples. Put these among your foods to avoid eating raw.
Cabbage alone can lower weight, making it one of the better foods to lose weight.
However, with all the mayonnaise added in coleslaw, you’ll be lucky not to put on any! Even a small serving can add 250 calories to your intake.
36. Caesar Salad
Creamy dressings and cheese turn a healthy salad of foods to lose weight into a calorie-trap.
Use vinaigrette dressings instead, and make fresh vegetable salads with tomatoes, peppers and cucumber.
37. Dried Fruit
Desiccated dry fruit is usually sweetened by adding sugar, making it calorie-dense and therefore a fat loss food to avoid.
It’s easy to pop a handful of raisins into your mouth… and also harmful to your weight loss dreams.
38. Tropical Fruits
Generally speaking, fruits are good foods to lose weight. But some sweet tropical fruits like mangoes and pineapple are better avoided when you’re trying to get rid of stubborn belly fat.
38 foods to lose weight – and others to avoid.
So the next time someone asks, “How can I reduce belly fat?” you know what to tell them!
And be sure to stay away from these fat loss foods to avoid… when you want to melt away those extra pounds of fat!
Best Foods To Lose Weight
The Secret To Easily Lose 7 lbs. of Fat In A Month
How do you lose body fat?
With the best foods to lose weight and some discipline, you can get rid of belly fat in just 30 days – or even less!
You know how a bit of extra fat creeps up on you!
All you’ve done is indulge in a little dessert now and then. Or grab a bag of chips in the supermarket. Or go out to a few parties. And boom –
Before you know it, there’s a roll of padding around your belly.
Or the weighing scales show you’ve suddenly gained a couple of extra pounds. It’s time for drastic action. You need the best foods to lose weight.
But… what to do?
eat fat burning foods.
burn off more calories.
take a fat loss pill.
Of the three options – diet, exercise or drugs – I prefer the best foods to lose weight – simply because it’s safer, easier and faster.
So let’s talk about this ‘slow carb’ diet plan that can help burn off 1.5 pounds a week with a simple 4-part program.
The broad outline of it is simple, yet effective…
A. Don’t eat carbs
Not all carbohydrate is bad during your fat loss diet. But avoid rice, cereal, bread, pasta and potatoes.
These so-called ‘white carbs’ are more likely to get deposited as extra fat on your body – unless you have a very active lifestyle, or workout regularly at the gym.
B. Plan your meals
Dieting isn’t easy – unless you have a system. If you plan your meals to include only foods to lose weight and stick to it (even if that sounds boring), you can’t help but lose weight.
Draw up a list of food items from 3 groups – proteins, vegetables and legumes.
Create your best fat loss diet by mixing one item from each list, and eat as much of it as you want. Just don’t eat more than 4 times in a day!
C. Avoid calorie-rich drinks
Plain water is good. Your best fat loss diet lets you drink as much as you wish.
Just stay away from soda, coffee, soft drinks, fruit juices and milkshakes. Green tea without sugar is among the good foods to lose weight. An occasional glass of wine won’t hurt.
D. Go crazy on weekends
Indulge yourself one day in a week.
It’s good to break from routine. In fact, when you pig out badly, you’ll be so sick of all that food, you won’t want to look at it again for the rest of the week!
What’s more, the sudden intake of calorie-rich food sparks a surge in your body’s metabolic rate and thyroid hormone release – which helps you burn off belly fat more effectively.
So Which Are The Best Foods to Lose Weight?
The best fat loss plans aren’t a crash diet, or an unhealthy (or risky) one. Your ideal diet program is one that alters the way you relate to food and eating.
Yes, the best fat loss diet is one based on foods to lose weight that reprograms your body’s metabolism in a way that will burn off fat and help preserve muscle mass… so that you’ll look better and feel fine.
While it is possible to consistently lose 7 pounds a month, that won’t happen automatically. You need a fair bit of discipline, motivation and a systematic approach to eating mainly foods to lose weight.
No, you don’t have to obsessively count calories. That’s boring – and often inaccurate.
But if you discover your best foods to lose weight, you’ll be able to eat as much as you want… and still lose weight!
It’s also important to
Be realistic about your fat loss goals.
You’ll find it easy to drop 10 pounds in the first month of a new diet or fat loss program based on foods to lose weight.
But it’s harder to keep it going at that level for the next 3 months. Such a goal is, frankly, unsustainable.
However, you can shed unhealthy fat at a slower, more steady rate over a longer period of time.
In fact, a key point of your best fat loss diet plan, other than eating only foods to lose weight, should be to focus on losing fat, not weight.
Unless you have this attitude, you’ll only eat too little and over-exercise, which results in losing muscle mass instead of fat.
Low carb diets and ketogenic diets help your body burn fat as fuel for energy. When you eat protein and vegetables while cutting down on your fat intake, your metabolism will shift towards burning fat stored in your body for energy – which results in weight loss.
Over time, you’ll change the way you think and feel about food, about exercise, about fitness, about looking good, about enjoying yourself.
When you’ve set your metabolism right with the best fat loss diet program and foods to lose weight, you can eat anything you like and still lose fat and build muscle – while staying healthy, fit and happy.
If you’re ready to get started, you can learn how to burn fat right now with this very effective ‘14 Day Rapid Fat Loss Plan‘.
In it, you’ll find all the tools and information you need to take control of your weight problem and discover all the right foods to lose weight.
Quit worrying about boring meals.
Stop obsessing over counting calories.
Just a simple tweak to the way you eat and a few simple exercises that you can do right at home will help kickstart your fat loss.
Foods To Lose Weight – 5 Fantastic Things You Can Eat to Get Slim
Everybody’s seeking the one simple but effective solution to weight loss and this list of fat loss diet food could be it!
There really are no secrets to losing excess weight. Simply give the body what it needs to function, in the right amounts and at the right time.
If we did that every day and eat only foods to lose weight, we would be healthy and fit.
Of course, life isn’t that easy.
Food has come to mean more than fuel for the body – it is now linked to mental and emotional state and marketing messages mean we even associate certain foods with status.
We have lost sight of what food is for – to fuel, maintain and repair the body. And many aren’t sure about the right foods to lose weight.
So what are the foods you should be eating to get slim?
Here is our recommended diet food list of foods to lose weight.
1. Lean Meat and Very Low Fat Vegetarian Products
These provide protein which is essential for the health and maintenance of the body. Only small amounts are needed but a protein food – meat, fish or a veggie alternative – should be included in every diet menu.
You will feel more satisfied and less likely to overeat, avoiding the energy highs and lows that can be experienced when you eat carbohydrates alone.
At the same time, with foods to lose weight you will be supporting the healthy functioning and repair of your body.
2. Oily Fish, Fish and Seafood
These foods are also in the protein group and can be used as a substitute for meat.
Oily fish in particular play a big part in a healthy diet by providing valuable Omega 3 – a polyunsaturated fat that is essential for good cardiovascular health. Choose oily fish as your fat loss diet meal at least twice a week.
Protein requires more calories to be digested and processed by the body than do carbohydrates and fats – it effectively increases the metabolic rate.
This combined with its effect of making us feel satiated for longer, acts as an appetite suppressant. Protein from lean meat, fish and seafood is an ally in the battle of the bulge, being foods to lose weight.
This is why high protein diet menus have become so popular lately.
Fruit is full of antioxidants, essential nutrients, phytonutrients, fibre and water. It is also delicious.
Eat foods to lose weight such as whole fruits, rather than juices. Your body needs the fibre contained within whole fruit to maintain good bowel health.
Use generous portions of fresh fruit in your weight loss recipes.
Like fruit, vegetables are packed with nutrients and fibre which makes them ideal foods to lose weight.
Try to incorporate the recommended 5 portions of fruit and vegetables per day into your diet. It is one of the few fat loss diet recommendations that the various food agencies and medical authorities agree upon.
Eat foods to lose weight like fruits and vegetables with every meal for a balanced diet.
Most fruits and vegetables help to restore the body to its natural alkaline state, which in turn helps to prevent the leaching of minerals such as calcium from the body.
Plain water is great along with foods to lose weight.
Use herbal tea or add lemon or ginger to make water more palatable to you.
Avoid carbonated drinks, even the ‘diet soda’ variety.
Water keeps your body hydrated and helps with regular elimination of waste products. It’s the nearest thing we have to a diet miracle.
However, this is regularly overlooked because there is no expensive marketing campaign promoting its use.
About Foods To Lose Weight
So that’s the diet and food list that will help you get slim.
No secrets, no miracles just good common sense advice.
If you will take a moment to sit back and reflect, you’ll see it makes sense. Taking in too many calories – overeating – is the primary if not the sole cause of weight gain.
Just imagine how difficult it is to overeat if you are choosing lean chicken breast, broccoli, green beans, carrots and a large salad.
How difficult would it become to overeat when your choices are fresh fruit?
Your stomach will be signalling that you are full. You simply cannot overdo it beyond its physical capacity.
Compare that to eating ice cream, chips/crisps, chocolate, sugary doughnuts and pastries.
How easy is it to eat just another portion of these?
Try eating from our simple diet list of foods to lose weight and you’ll notice a difference in health, mood and weight. The proof will be there for you to see… right on your bathroom scales.
Foods To Lose Weight: Ingredients to Avoid and Love
You know that diet is an essential element in weight loss. It covers
knowing how to eat,
calorie counting, and
determining which food ingredients to avoid or include in your dishes.
All of these work together.
For instance, no matter how small your portions are, if it is filled with ingredients that contribute to weight gain, you will still get fat.
It is important, therefore, to know which foods to lose weight should be in your grocery list and which should be removed from your pantry.
Foods To Lose Weight : Eat These!
Beans are rich in cholecystokinin, a hormone that helps suppress appetite. They also helps you maintain a balanced blood sugar level, thus making you less hungry throughout the day.
You should know that when your blood sugar drops, you tend to crave for food, especially for sweet foods like doughnuts and cakes.
This oil can improve your metabolism, a conclusion that was made after a study on a group of middle-aged women. Olive oil is among the best foods to lose weight. You can use olive oil on your stir-fried vegetables or as a dressing for your salads.
When the blood sugar levels spike, the body tends to store the excess sugar as fat, but this can be prevented if you take a teaspoon of cinnamon each day.
Cinnamon increases the body’s ability to metabolize glucose and it also slows down the digestion process, staving off pangs of hunger.
This nut helps improve your resting metabolism because it contains alpha-linolenic acid. It means that even if you are lying on the couch, your body will continue to burn those calories.
Eating a cup of almonds each day will help you avoid belly fat and is a food to lose weight.
This is high in fiber, which stabilizes blood sugar levels, thus helps control hunger. It is also rich in carotenoids that helps heal your muscles after a workout.
Foods To Lose Weight : Don’t Eat These!
High-fructose Corn Syrup
Corn syrup is a big no-no for dieters. It is a man-made sweetener that once ingested goes directly to the liver to turn sugar into fat.
Aside from promoting weight gain, the direct transformation of sugar into fat also makes you prone to hunger. This is definitely among foods to lose weight.
Too much sugar in your system will destabilize blood sugar levels, making you feel high one moment, and lacking energy after a while.
This makes you crave for food, which is a fake hunger and yet provokes eating behavior – which leads to weight gain.
Margarine is loaded with calories, which you have to control to reduce weight. It also contains trans fat, which causes cardiovascular diseases.
This is wheat that has undergone a refining process, stripping out its essential nutrients and fiber.
Manufacturers enrich it with a few nutrients to make up for the refining process. However it isn’t nutritious enough to make it worth the calories. That’s why it is always better to go for healthier foods to lose weight like whole grains.
Sodium chloride is table salt used as seasoning to most dishes.
Too much of this is bad for weight loss because salt makes your body retain water, thus making you bloat. Also avoid some other foods to lose weight that are high in sodium chloride, like soy sauce and fish sauce.
5 Best Fat Burning Foods
Foods to lose weight are an excellent way to get your metabolism going!
Regular diets are only of limited effectiveness because they don’t alter hormonal balance in your body or affect how your body deals with food you eat.
This means that as long as you cut down on calories, you’ll stay thin.
But the moment you let yourself go, you’ll shoot back up to the weight you were before. That’s not fun at all.
Fat burning foods will help you discover a new dimension of weight loss that is enjoyable and effective.
It can be a great weight loss motivation to watch rolls of fat melt off your belly, thigh and arms. What’s nicer still is that the fat loss is permanent and won’t return when you get back to regular eating.
Which are the best foods to lose weight to eat if you want to burn fat?
There are foods to lose weight which can enhance your basal metabolic rate and release enzymes and hormones that burn off fat. Making them an integral part of your daily diet can ensure permanent fat loss and a healthier lifestyle.
Let’s talk about the 5 best foods to lose weight.
Broccoli acts at the level of fat cells, making them melt away.
A nutrient that’s in broccoli called sulforaphane is very similar in structure to the natural fat burning enzyme. It will speak with the cell’s processes in the same way as the enzyme.
This results in fooling cells into releasing fat and using it up for energy. Broccoli sauteed with salads or sausage can make for a delicious fat losing meal.
Nuts like almonds must be eaten with their skin to enjoy the best fat burning effect.
Almonds can help gain muscle and reduce your desire for fried and oily foods. They also boost cellular metabolism, resulting in the body burning more calories.
A handful of almonds or other nuts, or crushed and sprinkled on salads or in a glass of milk can make for a tasty snack that’s also one of the best foods to lose weight.
3. Chia Seeds
Omega 3 fatty acids are found in high concentration in chia seeds, helping to lower appetite and also stimulates the release of a blood glucose boosting counter-hormone called glucagon.
This in turn increases fat burning for energy.
Chia seeds can be cooked just like oats to make porridge or gruel. With almonds, honey or ground coconut, they are extremely palatable and healthy as well as being excellent foods to lose weight.
Wild salmon is one of the excellent foods to lose weight.
It increases your body’s sensitivity to insulin and helps fat burning for energy. Salmon also increases thyroid hormone production, which in turn increases metabolic rate and consumes more calories.
Poached or grilled wild salmon are favorites with many health conscious dieters.
Delivering an extra burst of adrenaline, coffee perks you up and burns off your fat.
A drink half an hour before working out can help you gain the greatest benefit from exercise. Black coffee of the caffeinated kind is ideal.
Milk can detract from the fat burning effect of coffee.
Moderation is the key, though, because too much coffee can lead to interference with insulin production.
So there you have it… 5 fat burning foods that can work wonders on your weight.
These different foods to lose weight begin acting right away.
You’ll quickly notice even stubborn belly fat disappearing to be replaced by healthy muscle.
Other foods to lose weight include brown rice, whole grain, whey, grapefruit, green tea and more.
Taken in concert with a fitness program like “14 Days To Rapid Fat Loss” can help you achieve dramatic changes in your health and fitness.
Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” guide teaches simple yet effective fat loss secrets for natural weight loss and to get rid of troublesome belly fat. Follow this system to learn all about losing weight through fat burning foods.
15 More Foods to Lose Weight for Your Belly Fat Diet
Going on a belly fat diet and wondering if there are any specific belly fat burning foods?
Well, you’re in luck – because there are indeed many kinds of healthy and tasty foods to lose weight found in nature that can show you how to get rid of belly fat quickly and easily.
Let’s take a look at some of the most popular foods to lose weight, and see how to make up the best diet to lose belly fat.
Start with a bowl of fiber-rich oat meal and sweeten it with berries rather than sugar or honey. It’s tasty, it’s filling and it’s wholesome.
That’s what makes it one of the best foods to lose weight. A bowl of oatmeal porridge will keep you full till lunch time, and you won’t crave a mid-morning snacks.
Nuts are superfoods, especially belly fat burning foods. They are nutritious and give you an energy boost. You can eat a handful almonds every day to satisfy your hunger pangs.
There are plenty of other nuts like pistachios, walnuts and pecan which are tasty and will keep you sated for longer than carb-rich foods. So snack on nuts the next time you feel hungry.
3: Whey protein
Here’s what to eat to lose belly fat. Most people think whey protein is only for people who want to build muscle. But whey is good for belly fat busting too.
Just add a spoonful or two to your low-fat yoghurt, skim milk or fruit smoothie and enjoy a healthy breakfast drink. Mixing it into a full-fat chocolate milk shake isn’t healthy though, and won’t help shed fat.
4: Olive oil
You need a certain amount of oil in your daily intake. Olive oil is one of the healthiest kinds as it is rich in mono-saturated fats, making it one of the foods that burn belly fat.
These fats are good for you because they are not deposited around your tummy or butt and don’t cause atherosclerosis. Mono and poly unsaturated fats are the bad fats. Avoid oils which contain bad fats.
One of nature’s original super foods, berries are packed with nutrition and fiber, making it one of the excellent belly fat burning foods.
Even a small cup of raspberries contains 6 gm of fiber. Add them to your porridge, smoothie, or cereal, or even eat them plain as a snack. They are rich in anti-oxidants too.
Eggs are a complete protein and an integral part of any best diet to lose belly fat. They contain Vitamin B12 which is needed to synthesize fat in your body.
Eat a couple of eggs for breakfast and you will feel full for a longer time. How about a bowl of porridge, a boiled egg and some fruits for breakfast today?
7: Beans and legumes
Meat is not the only source of protein. Beans and legumes are great sources of plant protein. They are low-calorie and fiber rich as well. They help you get toned and aid in losing weight.
8: Lean meats and fish
Proteins take more calories to digest than carbs and fat. Include lean meats like chicken and turkey in your diet. Fish is another source of lean meat.
Eat tuna or salmon as they are healthiest with the goodness of omega-3 fatty acids, which are great in fighting stress-busting chemicals that cause fat build up in the belly region. That’s why they are listed as foods to lose weight.
9: Whole grains
Whole wheat flour, brown rice, and other whole grains are good as they are fiber-rich and keep you feeling full for long.
Also, they are not excessively processed and therefore nutrient-rich, making them wonderful foods to lose weight.
It’s why many smart dieters list whole grains on their recommendations on what to eat to lose belly fat.
10: Peanut butter
Surprisingly peanut butter can help you fight belly fat. It is highly satisfying to slather a spoonful of peanut butter on to a slice of whole wheat bread for breakfast.
It’s an energy-boosting breakfast and helps you feel satisfied for a longer time. Pick all-natural peanut butter to avoid added fats and sugar.
11: Green vegetables
Spinach, broccoli, radish greens and other green leafy vegetables are good belly fat burning foods. Their belly busting properties come from the fiber they pack and the low calorie count.
So include them for lunch, breakfast and dinner. Eat as much as you want and don’t bother about getting a big tummy.
Isn’t this the best diet to lose belly fat?
12: Yoghurt and milk
Calcium helps in breaking down fat and are excellent foods that burn belly fat.
How about a glass of milk every day or a small cup of fat-free yoghurt? If you like, you can add berries and fruits to your yoghurt to make it tastier.
A fiber-rich source of heart-healthy unsaturated fats, avocado is tasty and extremely satisfying in salads, milk shakes or smoothies.
When someone asks you what to eat to lose belly fat, tell them “Avocado“!
14: Iced tea
Iced green tea is a rich source of antioxidants and so qualifies as belly fat burning food. It also speeds up your metabolism. Keep a jug of iced tea ready to sip on whenever you feel like a drink.
15: Cannellini beans
These beans contain unique fiber that resist quick digestion. Battle the bulge by consuming a cup of these beans every day.
These belly fat burning foods help in a variety of ways and can be combined into the best diet to lose belly fat.
Some make you feel satiated, others keep you from feeling hungry and snacking between meals, while some help in boosting your metabolism. Pick your favorite foods to lose weight and include them in your daily diet.
Now you know what to eat to lose belly fat.
It’s always good idea to follow an integrated fat loss program that will also guide you not only about how to eat healthy, but also to develop more muscle and lose weight in a manner that is sustained over the long term.
A very good program of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it).
It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in a week…
Belly fat is not just the fat under your skin which is seen as tires or love handles. It also includes visceral fat, which is the fat present deeper inside, surrounding your internal organs.
This visceral fat is invisible, so even people who look thin on the outside can have it.
Excessive belly fat is harmful. However it is quite easy to get rid of it. There are specific groups of foods that burn fat and improve health.
Here are a few foods to lose weight.
Food groups that burn belly fat
There are 3 main foods that burn fat and prevent the formation of new fat.
Thermogenic or fat burning foods force the body to expend more energy while digesting them. Eating these foods helps you burn all those extra calories deposited around your midsection as fat.
Some thermogenic foods are chillis, cinnamon, pepper, lean proteins such as chicken, egg whites, fish and leafy vegetables like celery, cabbage and broccoli.
2. Foods with low glycemic index:
Low glycemic index of a food item means that less insulin is secreted during digestion. When insulin secretion is less, the chance of fat being deposited in your belly also reduces.
That’s how foods that burn fat work.
All processed foods have a high glycemic index and are almost instantly absorbed into the blood stream to later form fat. Some foods with a low glycemic index include vegetables, fruits, whole grains and beans.
3.Fiber rich foods:
The fiber-rich foods that burn fat keep you from overeating as they are rich in fiber very filling. Fiber is essential for all digestive processes and helps reduce belly fat.
Some fiber-rich foods are green leafy vegetables, fruits (especially berries) and whole grains that make up foods to lose weight.
Top 7 Foods to Lose Weight
This superfood, along with its other health benefits, helps burn belly fat. Rich in omega-3 fatty acids, fish regulates the activity of your pineal gland.
The hormone secreted by this gland helps in weight loss. Fish is the best source of lean protein and helps your body burn more calories while digesting it.
Proteins are also more filling than carbohydrates.
Nuts are rich in magnesium. This mineral plays an important role in regulating the sleep cycle in humans. Eight hours of sleep helps curb your hunger cravings.
Eating a handful of nuts daily helps you sleep better and prevents late night snacking, making this one of the most effective foods that burn fat.
3.Cherries and berries:
Cherries are the best source of plant-based melatonin. Melatonin, apart from being the sleep hormone, is a great antioxidant. Increased levels of melatonin in the blood helps burn excess fat and aids in weight loss.
Berries such as raspberries, blueberries, strawberries and blackberries are also foods to lose weight because they are rich in fat-burning antioxidants and vitamin as well as fiber.
Contrary to popular belief, oils are not all bad and many types are listed under foods that burn fat. Several oils such as sunflower and safflower are rich in vitamin E.
Olive oil contains polyphenols and prevents cardiovascular disease. Flaxseed oil is a good source of omega-3 fatty acid, especially for vegetarians and vegans.
Oils are good for boosting metabolic rate which in turn burns more fat stores. The important thing is to moderate your intake and to avoid deep fried foods.
5. Dark chocolate:
Go ahead and indulge yourself. Dark chocolate is good for you. Rich in antioxidants and flavinoids, dark chocolate prevents heart disease, controls blood pressure, increases the amount of good cholestrol in the body and is a source of a large number of essential minerals such as iron, magnesium and potassium. It also controls hunger and prevents binge eating.
This superfood is the perfect addition to any dish, be it guacamole or chocolate mousse. As it doesn’t have a very distinctive flavour, it can be incorporated into anything.
Avocados pack more nutrients than any other fruit and rank high among foods to lose weight. They are rich in vitamin K, antioxidants, fiber, minerals like potassium and folate which protects the heart. They promote production of good cholestrol and control degenerative diseases.
Like fish, chicken is also rich in protein and has negligible fat content. It takes longer to digest than regular cereals and is more filling.
As it releases energy slowly, chicken prevents sudden spikes in blood glucose and maintains a more uniform level throughout the day. This helps prevent the urge to snack in between meals.
These multiple foods to lose weight can be included in any diet plan to provide a satisfying variety while being healthy and nutritious. Try and include them in your recipes and enjoy the benefits of healthy living.
While these foods to lose weight will help you achieve weight loss, there are several other things that make up a healthy figure than just the amount of fat on specific parts of your body.
You can follow an integrated fat loss program including foods that burn fat and that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term.
Recent research points to low carbohydrate diets being as effective as any other fat loss diet… as long as you can stick to it!
Over time, myths must die. And it’s time for some long-lived fat loss myths over a low carb diet to be shattered by emerging facts.
After decades of childish bickering over which approach to fat loss is better – low carb diets or low fat diets – the truth is finally emerging, thanks to some well-designed and carefully monitored studies.
And the results are startling!
Long-cherished beliefs are now being tossed out the window.
Folks like you and me who just want to burn that pesky belly fat and lose weight have a lot to cheer about. Because, you see, the evidence shows that different approaches work just as well to burn fat.
Yes, low carb diets help with weight loss. And yes, low fat diets are also effective.
No, picking one over the other will not leave you at a disadvantage.
And what matters most is that you’re able to stick with the diet you choose.
Now that you have the bird’s eye overview, let’s get into more detail and explore what makes a low carb diet as effective as a low fat diet.
You’ll learn why avid followers of either approach don’t need to switch or change, just as long as they get on steadily with whatever they’re doing.
Low Carb Diet : The Shifting Sands of Dietary Fashion
Since the 1960s, Americans have been exposed to conflicting statements about weight loss.
One that has stayed consistent over decades, though, is the advice that saturated fat is bad for your health.
The US Department of Agriculture first seeded this ‘home truth’ deep into our collective psyche. This was gradually reinforced by the Surgeon General’s endorsement.
But strangely, even as Americans believed in it, they grew more obese!
Now while several factors combined to create this ‘overweight epidemic‘, a large part was contributed by the ill-informed dietary advice rendered over 5 decades.
Even with little scientific research supporting the claim, it was only recently that the Scientific Report of the Dietary Guidelines Advisory Committee admitted that “blaming fat as the enemy was wrong“.
Low Carb Is The New Low Fat
Indeed, a low fat diet means you’ll have to make up for calories by eating more carbohydrates (and that raises your chances of becoming diabetic) … or consuming more protein (that increases your risk of getting gout).
Another consequence of a ‘low fat diet‘ is the growing use of processed food substitutes like margarine, spam and low-fat cookies which contain preservatives, trans fats and highly-processed carbs – all of them health hazards.
Enter The Low Carb Diet Movement
Low carb diets aren’t new.
Recommended as a cure for diabetes in the late 1700’s by John Rollo, it was popularized by William Banting in 1863 (and low carb diets are even now called Banting diets).
Essentially a low carb diet involves eating less carbohydrate and more protein and fat.
To follow a low carb diet, you’ll reduce your intake of sugar, fruits, starches and some vegetables.
You’ll also avoid rice, bread and pasta, while eggs, cheese, meat and fish can be eaten without restriction.
Here’s what happens when you follow a low carb diet
your insulin levels fall
significant fat loss occurs
beneficial metabolic changes take place
your heart disease risk drops
you won’t crave food while on a low carb diet
your appetite decreases, so you’ll eat fewer calories
How a Low Carb Diet Regulates Insulin
Insulin is a hormone that gets cells to take up excess glucose from the blood, and use this glucose for energy. If the cell doesn’t need more energy, then it stores glucose in the form of fat.
A low carb diet trial on 132 obese people was reported in the New England Journal of Medicine to have lowered insulin levels by 27% while at the same time increasing cell sensitivity to the available insulin.
This means glucose metabolism goes on as normal, without the pancreas being stressed to release more of the hormone. That, in turn, reduces the risk of diabetes. It ensures better glucose metabolism by your body on a low carb diet.
How a Low Carb Diet Helps Weight Loss
Whenever you first go on a diet to lose weight, two things happen.
You lose water and
Your body burns fat
At the beginning, water loss is more likely.
Insulin levels play a role in this, by altering the blood glucose levels. A low carb diet keeps glucose concentration stable, so that your body doesn’t retain water.
But that isn’t all that happens when you cut down on carbohydrate intake.
Longer term weight loss involves losing fat, an effect that also happens on a low carb diet.
Over 20 studies have confirmed that a low carb diet can help you lose belly fat and internal visceral fat more effectively than people on low fat diets.
A few years back, a paper in the ‘Annals of Internal Medicine’ from Tulane University reported on 148 volunteers who followed a low carb diet of less than 40 grams daily – and lost 7.7 pounds more than others who ate less fat.
A Low Carb Diet Has Metabolic Advantages, Too
For many dieters, the metabolic effects of a low carb diet make it sound very attractive.
Your body’s metabolic rate is a measure of how much energy your cells use up in a certain time frame.
If your body burns up more energy, it is easier to lose weight.
The greater your muscle mass, the more energy your body will burn as fuel. Higher protein intake associated with low carb diets causes greater energy consumption, which leads to a metabolic advantage over those on a low fat diet.
Heart Disease Risk is Less on a Low Carb Diet
Cardiovascular diseases are more likely in individuals with high levels of LDL cholesterol and triglycerides, while HDL (“good“) cholesterol is protective against heart disease.
Repeated nutritional research has shown that a low carb diet increases HDL levels and brings down triglyceride levels, thereby reducing heart attack and stroke risk.
Food Craving Is Less with Low Carb Diets
Anyone who has tried dieting is familiar with hunger pangs as the initial flush of excitement wears off, and your body begins to struggle against the effects of food deprivation.
Hunger is a natural response to low blood sugar levels. It signals your brain that it’s time to fuel up!
But this protective reflex is bad news for dieters.
In fact, for many of us, these food cravings are a disaster that forces us to give up on any diet before we can enjoy the benefits of it.
Diets based on high carbohydrate intake act in a self-defeating manner.
You eat sugar or carbohydrates.
Your blood glucose level rises.
Insulin is released from the pancreas in order to deal with this glucose.
Cells use up excess levels.
But then the system overshoots, bringing down blood glucose to a point where it triggers the hunger response.
You begin to crave carbohydrates again
And the vicious cycle continues, over and over.
A low carb diet appeals to many because it reduces food craving.
Hunger pangs are a reflection of low blood glucose levels.
Since a low carb diet (with increased protein intake) results in fewer insulin spikes, your blood glucose level stays stable over a longer period… and you no longer feel hungry.
Then Are Low Carb Diets The Best Option?
It might seem that way, considering how beneficial a low carb diet can be to lose weight and improve overall health.
And many nutritionists and dieticians have sworn by a low carb diet as the ideal path to sustainable weight loss.
Recent research has however thrown up an equally effective alternative – a low fat diet.
Low Fat Diets May Even Be Better Than Low Carb Diets
What set the cat among the pigeons is a new study reported in the journal Cell Metabolism from the U.S. National Institutes of Health.
The research closely monitored a group of subjects over four weeks. During this period, everything they carefully measured and controlled what dieters consumed.
In the first half of the study, they reduced calories by 30% through a low carb diet. Fat intake remained normal.
During the next 2 weeks, they reversed the pattern – with fats being restricted and carbohydrate intake increased.
Here’s the interesting part.
While the low carb diet brought about a loss of 245 grams (0.54 pounds) of fat, the low fat diet lowered weight by 463 grams (1.02 pounds) – that’s 80% higher than the low carb group.
“I wanted to see if carbohydrate restriction is effective for losing body fat because that concept has impacted the way many choose their diets,” says Kevin Hall.
Dr.Hall was the lead researcher on the paper. He cautions against the data being too widely applied because the study group was small (just 19 people), and believes ongoing larger trials will offer more information and guidance.
Meanwhile, here’s the big takeaway for dieters like you.
The Only Diet That Matters Is…
However you choose to look at the data, one thing stands out clearly as an important message for dieters.
In the words of Susan Jebb of Oxford University:
“The best diet for weight loss is the diet you can stick to.”
And ‘real world‘ experience (where diets are not so strictly regulated or controlled) suggests that greater weight loss comes from low carb diets.
Still, people differ.
If a low fat diet is easier for you to stick to, then you should pick it.
Some dieters find it easier to cut calories in the form of lower fat intake. Others find it easier to give up on carbs. There are no metabolic disadvantages to one approach over the other.
The best diet to lower body fat is not just a matter of body chemistry.
As Sai Das and Susan Roberts from Tufts University say, “Some carbohydrates like healthy whole grains with low glycemic index are okay for anyone to eat.”
In the final analysis, it’s no use prescribing a diet that you can’t maintain over the long run.
Stop counting calories with the Dukan Diet, your ultimate low carb diet plan for quick and easy weight loss.
The Dukan diet has appealed to those looking to shape up for summer because it promises a way to lose up to 10 pounds in a week – and never get it back again.
Even celebrities like Jennifer Lopez, Kate Middleton and Gisele Bundchen have sung its praises.
But don’t be in a rush to get your bikini ready to head out to the beach.
Because even though it sounds tempting to see how to lose weight fast, you’ve got to also ask yourself what the Dukan diet involves – and if it’s really safe.
So like we did with a low carb diet, let’s learn a little more about the controversial Dukan diet… the good, the bad and the ugly.
What Is The Dukan Diet?
The Dukan method is a fast, natural and efficient diet to shed up to 10 pounds in just 7 days – and continue to lose 2 to 4 pounds a week until you hit your target weight.
Nutritionist Pierre Dukan introduced it in the year 2000. His book outlining the Dukan method has sold nearly 8 million copies, becoming the most popular weight loss book in France.
Dukan’s research into a diet that would get rid of extra pounds without regaining it later led to his formulation of a 4-phase approach based on eating as much as you want from a list of 100 foods.
The promise is that the Dukan diet will let you…
Lose weight without hunger pangs or having to count calories!
The Diet – In 4 Phases
The 4 phases of the Dukan program are:
1. Attack Phase – to kick start your weight loss. You’ll eat pure protein (from a choice of 68 different foods) and notice an immediate drop in weight.
2. Cruise Phase – to reach your “true weight”. You’ll alternate between pure protein and proteins + vegetable days for an average of 3 days per pound lost.
3. Consolidation Phase – to prevent rebound weight gain. You gradually move to a sustainable eating plan, with veggies, fruit, wholegrain bread and cheese being staples.
You can also add starchy foods you were earlier forbidden in 2 “celebration days” every week. This phase lasts 5 days for every pound you lost during the Cruise Phase.
4. Stabilization Phase – to maintain yourself at the new weight. Following a pure protein (almost) no carb diet one day in a week, daily 20 minute walks and 3 tablespoons of oat bran every morning are the only non-negotiable rules in this phase.
You can eat whatever else you like.
How Does This Low Carb Diet Work?
At its core, the Dukan diet is based on eating lean protein, oat bran and water along with taking a walk for 20 minutes every day… while avoiding carbs.
This low carb diet forces your body to burn off stored fat.
It’s just like the Atkins diet – but even stricter! Restricting carbohydrate intake also prevents insulin release which maintains a more steady blood sugar level.
Protein is filling, harder to digest and has fewer calories per gram in contrast to carbs and fats, which makes it a weight loss powerhouse.
Proteins are made up of chains of building blocks called aminoacids that are tightly bound together and harder to break up by the digestive system.
So they remain in your stomach for longer, keeping you full for longer and reducing your craving for more food.
What’s Good About The Dukan Diet
The Dukan diet allows you to eat all that you can, just as long as what you eat is on the approved list of foods.
This means that you don’t have to weigh your food, or keep track of calories, or even watch what you’re putting into your mouth – even if in the beginning you’re restricted in what items you can include in your meal plans.
Preparing your food isn’t usually a problem because there are no unique or exotic ingredients you’ll need for the Dukan diet.
Drinking 1.5 liters of water every day and taking multi-vitamin pills are the only special requirements.
The diet is very prescriptive, giving elaborate and rigid directions about eating, which some dieters find very appealing.
Your limited choices make it easier to plan meals, though some feel that this gets monotonous over time.
Another good thing about the Dukan diet is that there are no extra costs beyond shopping for your food items.
Some dieters prefer to sign up for additional support resources like the optional online coaching (for $29.95 monthly), online forums, live chat groups and even one-on-one consulting with a Dukan nutritionist who will help personalize your diet program.
Pre-packaged Dukan food can also be ordered online.
Dukan Diets – What’s Bad
But not everything about the diet is positive.
The Dukan program imposes many rules. If you enjoy being told exactly what to do, it’s okay. Many dieters don’t, and hate the thought of working with a weight loss calculator.
The slimming diet follows 4 phases.
While the first two are fun (because you’ll quickly drop weight), the later ones aren’t very enjoyable. And the monotony of being restricted in your food choices leads many to abandon the diet after a while.
The Dukan diet permits no flexibility.
Even a small transgression can be destructive. You’ll see a yo-yo effect, where an occasional slip up from your strict diet can add back those hard-lost pounds.
It’s disappointing to gain 3 pounds after indulging in just a single jam donut!
The diet also falls short in a nutritional sense. Dr.Elisabeth Weichselbaum, member of the British Nutrition Foundation, disapproves of the idea of doing away with entire food groups from your diet.
The Dukan diet prohibits starch and carbs. That is sure to have negative consequences over time.
In terms of cost, too, dairy products, animal protein and vegetables are costlier than other balanced diets, especially when you eat large quantities of them.
It’s nearly impossible to follow the program if you’re a vegetarian who won’t eat eggs and/or dairy produce.
Some dieters are not happy with the compulsory inclusion of a 20 minute daily walk in the program, let alone the other optional exercises designed to tone your stomach, thighs and back.
Dukan Diet – The Ugly
The big question about any diet program is this:
Does It Work?
With this program, it’s hard to say.
For all its popularity, there are no clinical trials critically evaluating the Dukan diet.
A 2010 survey over the Internet of over 1,500 respondents found that the first 2 phases resulted in an average weight loss of 15.7 pounds.
That’s not surprising because a low carb diet plan is expected to burn fat.
The trouble is that, when you go back to eating normally, you tend to gain back the lost pounds.
During the early Attack Phase, much of the weight loss is the result of water loss, not fat loss.
In any low carb diet, the body consumes glycogen stores and your body’s water content decreases. But any deviation from the diet later on, like a craving for starchy or sugary food, can lead to the glycogen stores being replenished – and the water retention that accompanies it then causes a near-instant weight gain of 3 to 4 pounds.
But apart from this short-lived fluctuation in weight, the more serious problems with the Dukan diet plan stem from the longer term problems of high protein intake.
Side effects are common and include:
Avoiding entire food groups leads to various nutritional deficiencies.
Also recent research suggests that a combination of high protein with fiber-rich carbs is better for weight loss.
Scrambled eggs on wholegrain bread is both tastier and healthier, as well as better at melting away fat.
Eating oat bran daily is another potential risk because it has phytates which bind minerals like zinc and iron, preventing their absorption.
Other options for fiber like pulses, fruits, vegetables and wholegrain are better choices.
If you have a health condition, it is critical to check with your doctor before beginning the Dukan diet.
Diabetics may need dose adjustments of medication because the initial phases lower carb intake drastically.
Dieters with kidney failure can face complications because of the high nitrogen loads imposed by a protein-rich diet.
And heart patients will miss the advantages of heart-healthy fiber in their regular diet.
Ultimately, the strongest criticism against the Dukan diet is that it does not teach healthy eating habits that will last a lifetime.
Lacking the basics of a balanced and healthy diet, and forcing dieters to stay in the ‘consolidation phase’ for months, leads to nutritionally sub-optimal eating routines.
So maybe there’s good reason behind the removal, as reported by The Guardian, of Dr.Pierre Dukan from the French medical register in 2014.
And perhaps you ought to pay heed to nutritionists and diet bloggers who feel the Dukan diet must be shown the door as well.
Do your own research before you make up your mind. And decide if the Dukan Diet is good, bad or ugly!
What’s The Alternative To A Dukan Diet?
Of course, there are several other alternatives to help you lose weight fast.
One of the more popular ones is Shaun Hadsall’s“14 Day Rapid Fat Loss Plan” program which you can learn more about in this review – click here.
Crash diets are great; crash diets are deadly; crash diets are worthless. Opinions span this spectrum. But what’s the truth? Are they really good for rapid fat loss?
What are good crash diets worth when it comes to rapid fat loss?
Well, effective crash diets should help you shed fat while eating real food – and without having to work out for hours every day.
Discover the truth about secret warp speed crash diets that will get you a dream body – fast!
“I need to lose weight quickly!”
It’s an anguished cry for help that rings loudly across geography and ages, becoming a universal demand of the overweight and obese. Crash diets are your ready solution.
Let’s face it. Being fat sucks!
Carrying around extra fat is bad for your body. It’s not just that your physical appearance leads to self-image problems that affect all aspects of your life. There’s also the added health disadvantage of being above ideal body weight.
Together, they are significant.
But Is Quick Fat Loss Even Possible?
You’ve probably heard the regular advice of all crash diets – to cut calories, exercise for an hour or two every day, and punish your body in several other ways if you want to lose weight.
You might have even tried a few crash diets – and failed.
It’s also unnecessary. Because there’s a scientific approach to fast fat loss diets that simply works for everyone.
How can you make crash diets work?
By getting your body ‘fat adapted’.
You should do this first, and only then control calorie intake.
That way, you can ensure that your body breaks down stored fat to meet energy needs.
When you follow crash diets consistently, the results will often be impressive.
Who Should Go On Crash Diets?
Sustained and gradual fat loss is desirable for most people.
But maybe you’re in a hurry and don’t want to wait for results. If so, try fast fat loss diets – but only if you meet some conditions.
1. Are you significantly overweight?
Crash diets can help you quickly shed extra pounds… but only if you already have them.
Obese and badly overweight dieters will definitely benefit from this protocol. Others may not.
2. Is your kidney and liver function normal?
If you don’t know the answer, get a medical opinion before you go on crash diets.
When you try to lose weight fast, dangerous toxins could build up in your body unless they are excreted efficiently.
3. Can you follow instructions?
Rapid fat loss requires discipline. Many diet programs and protocols are carefully tailored to be safe and effective.
But unless you carry out the steps strictly and faithfully, you could derail your metabolism and even face health hazards.
4. Are you a man?
I know this will sound unfair, but women find it harder to lose fat rapidly.
It’s not your fault. Blame your hormones, if you must. And short or small-frame ladies are at a greater disadvantage.
No, rapid fat loss through crash diets isn’t impossible if you’re a woman – it’s just a little harder.
If you meet all these criteria, then try crash diets.
Plan Your Rapid Fat Loss Diet
So you’ve decided to try and lose weight fast, and set yourself an ambitious goal of shedding 5 lbs in a week.
How do you go about it?
Step 1: Begin a regular diet
Too often, those who desire rapid fat loss are yo-yo dieters who flit from one plan to another. Or stick with crash diets only for a few days before giving up.
That doesn’t work well.
The fault is usually with the diet you choose. If you have to give up almost everything you enjoy and like to eat, it’s hard to stick with the plan for long.
When you switch to crash diets that are more realistic and let you eat a combination of nutrient-rich fats, some protein and plenty of vegetables, you’ll find it easier to continue.
So the first step for rapid weight loss is to go on a good diet for a week or two, so that you
can be regular and develop discipline
will build up reserves of nutrients
restore your hormonal balance
This period of crash diets can also be a chance to have a medical evaluation including tests of liver and kidney function, and blood levels of Vitamin D and cholesterol.
Step 2: Start your crash diets
The intense dieting phase comes next. During this time, you’ll strictly follow a program of your choice.
Another option is a cyclical ketogenic crash diet which can help you lose fat quickly without too many metabolic problems that are a part of very low calorie diets.
Cyclical ketogenic crash diets are ones with a ketogenic phase of 6 days followed by a day of re-feeding with high carbohydrate intake.
In addition to carefully controlling the kind of food you eat, any warp speed fat loss diet plan will involve other concepts like regular exercise, adequate sleep, and an abundant intake of water.
Step 3: Take Supplements
The danger with most crash diets is that they ignore your dietary requirements of minerals, trace elements, vitamins and other accessory nutrients.
These are essential for good health and effective fat metabolism. So taking supplements is an important part of crash diets in your rapid fat loss plan.
Vitamin D3 – an adult requires 100 IU per kilogram of body weight, and your dosage will also depend upon blood levels when you begin your diet
Magnesium and Potassium – these are essential minerals which can be deficient in a quick weight loss diet plan and require supplementation
Fish oil – rich in omega 3 fatty acids, a capsule of krill oil daily is helpful
Vitamin C – standard daily requirements of 1 to 2 grams three times daily must be met through supplements
Aminoacids – certain diets will require an extra intake of branch chain aminoacids which are essential for fat metabolism and digestion
Other specific add-on supplements might be necessary with fat burning diets, depending upon the type of rapid fat loss program you follow.
Crash Diets : What Should You Expect?
During the early part of any new crash diets, there will be many changes that you’ll need to make. Your body may take a while before it adapts to these modifications.
In the meantime, you may feel very hungry from time to time. Eat extra meals until your body gets used to the new situation.
Headaches due to toxin build up in your body can be a nuisance.
But quickly, as your metabolism gets accustomed to a lower calorie intake and blood sugar levels, you’ll start feeling good. Your energy levels will improve and you’ll no longer miss the foods you once craved so badly.
And the best news comes when you stand on your weighing scales a week or two after beginning your crash diets… and watch the pounds melt off!
In the first week itself, you may be pleasantly surprised to find yourself weighing 3 to 5 pounds less.
This early rapid fat loss won’t continue for much longer, though.
You’ll hit a plateau which lasts a few days or weeks. Then the weight loss will resume again, but in fits and bursts. That’s why you shouldn’t get obsessed with weighing yourself daily while on crash diets and expect to see regular changes.
At any time during a rapid fat loss diet program, if you feel unwell, weak or sick, please stop the program and seek medical help.
Set Reasonable Rapid Fat Loss Targets
If you want to lose weight quickly, don’t have unrealistic expectations.
Here are some tips for going on crash diets.
1. Losing a pound or two every week is ideal and practical. Anyone serious about it can shed 3 pounds a week with a rapid fat loss diet. But it will take a lot of discipline and strenuous workouts.
2. The more extra fat you’re carrying around, the easier it will be to lose it – but as you grow leaner, it gets harder to burn off more. That’s why crash diets are very effective shortly after you start with them.
3. Rapid fat loss is more about developing a different lifestyle than just dropping a few pounds only to gain them back again.
Develop good eating and exercise habits. Change your behavior more permanently. This will help you more in the long run than any fast fat loss diets.
4. For the best results with weight loss you should follow a professionally structured program like ’14 Day Rapid Fat Loss’ which is comprehensive and covers the various elements of crash diets and a successful fat loss plan.
Your Crash Diets Playbook
If you’re in a position where you need rapid fat loss diets to drop weight quickly, you should definitely consider a structured fat loss plan.
It will be your best chance to lose weight rapidly without any health risks or hard work. Such programs cover all the important elements of crash diets for warp speed fat loss – and more.
Quick fat loss isn’t a vain hope or fond dream.
And rapid fat loss crash diets aren’t fads or hype.
Thousands like you have enjoyed the benefits of quickly getting rid of extra fat by following a program. The important thing is to make sure that you don’t take any risks with your health and wellbeing just to achieve rapid fat loss.
Your journey to a healthier and fitter body should be pleasant and comfortable. Keep that in mind as you evaluate different crash diets and make your choice.