Dieting For Weight Loss

Dieting For Weight Loss

Dieting For Weight Loss
Losing weight quickly is OK as long as you do it safely, not through a crash diet. You can lose three or more pounds a week by burning more calories than you eat. If you burn an extra 500 calories per day through eating less and increasing your physical activity, you can lose about one to two pounds of fat per week. Dietitians recommend a daily minimum of 1,200 calories per day (a 200-pound person might need 1,400 calories). Anything less makes you lose muscle as well as fat, which slows your metabolism. Instead, minimize your intake of starches, added sugars like high fructose corn syrup and animal fat from dairy and meats. Focus on eating fruits and vegetables, soy products, egg whites, skinless poultry breasts, shellfish and fish, nonfat dairy foods and meat that is 95 percent lean. Drink lots of water, don't skip meals, and eat only from a plate while seated at a table.

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  • 2 Answers
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    A Nutrition & Dietetics, answered on behalf of
    Keep in mind that you can always ask your server about ingredients and cooking methods. You can also ask whether a particular dish can be prepared in a heart-healthier way. For example, many restaurants will be happy to prepare your meal without salt, steamed rather than fried, and with sauces, gravies, and dressings served “on the side.”
    A good rule of thumb for choosing heart-healthy entrees: Choose foods in their simplest forms. For example, skinless chicken breast is a better choice than breaded chicken, and a broiled fish fillet is preferable to stuffed fish.
    To make healthy choices at a restaurant, it helps to know a few cooking terms. These are clues about ingredients and preparation methods -- and help you make better selections from the menu.
    Choose foods that are described as:
    • Steamed
    • In their own juice
    • Garden fresh
    • Broiled
    • Roasted
    • Poached
    • Dry broiled (in lemon juice or butter)
    • Lean
    Avoid foods that are described as:
    • Buttery, buttered, in butter sauces
    • Creamed, in cream sauce, in their own gravy, hollandaise
    • Au gratin, parmesan, in cheese sauce, escalloped
    • Sautéed, fried, pan-fried, crispy, braised
    • Breaded, stuffed
    • En casserole, prime, hash, pot pie
    • Marinated (in oil), basted in butter or gravy, in brine
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  • 2 Answers
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    A , Cardiology (Cardiovascular Disease), answered
    Eating out frequently can be a real challenge for weight control. Restaurant meals are often much higher in fat and calories than meals made at home, and portions can be enormous. Here are some tips for controlling your weight while eating out:
    • Choose restaurants wisely. Find ones that offer healthier choices and allow you to make substitutions.
    • Practice portion control. It’s easy to overeat when your plate is brimming over with food. You can ask your waiter to save half your plate (in a take-home container) even before you start eating.
    • Don’t be shy about asking for changes. If the salad comes with fried chicken, see if you can get it with grilled chicken instead. Ask your waiter to leave the croutons off the salad.
    • Try a vegetarian meal from time to time.
    • For dessert, consider fresh fruit.
    If you eat out often, start thinking of the meals as a regular part of your overall eating plan, rather than as occasions for splurging.
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  • 5 Answers
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    Restaurants tend to provide large servings. To avoid eating too many calories, sodium, fat or cholesterol in one meal, consider the following tactics:
    • Drink water (unless you're on a fluid-restricted diet). Sipping water throughout the meal can help you avoid overeating or drinking too much alcohol.
    • Beware the breadbasket. After choosing one piece of bread, ask that the breadbasket be removed (or move it to the other side of the table). Ask for olive oil instead of butter.
    • Ask that your food be prepared without added salt.
    • Split a meal with a friend.
    • Reconsider dessert. There are a lot of ways you can still enjoy an end-of-meal treat -- without too much fat, sugar or calories. You can share a dessert with a friend or two, enjoy a hot beverage, or order fresh fruit as a dessert.
    • Take food home. Once you've eaten an appropriate portion, stop eating. Take leftover food home to enjoy later or share with someone else.
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  • 5 Answers
    A
    A , Internal Medicine, answered
    Use buffet-table strategies. You're less likely to inhale hearty helpings from every dish if you check out the entire spread first. We call it "eye your pie before you try." Stake out a seat where you can't see the feast, and choose only one or two specialties (Uncle Eddie's meatballs or Aunt Edna's spinach dip, for example) instead of three or four. You eat more calories when you have more choices.
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  • 3 Answers
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    A , Naturopathic Medicine, answered

    For most people, eating out is an unavoidable way of life. Business travel, frequent meetings, and just sheer lack of time and energy make it very difficult to avoid eating out on a regular basis. However, if you want to lose weight and keep it off over the long haul, try to eat out less. When you do decide to eat out, be sure to determine in advance that you are going to make wise food choices and keep on track with your weight-loss program. Choosing a restaurant wisely and knowing what is on the restaurants menu can help you decide what you are going to eat before you arrive and are tempted and begin to be influenced by all of the wonderful aromas. In addition, remember to always try to spoil your appetite by eating something healthy or taking PolyGlycopleX (PGX) before you get to the restaurant to avoid being overly tempted to choose the higher calorie menu items. Most restaurants, even fast-food joints, offer a variety of healthy salads and other low-calorie items so it is easily possible to eat out, make wise food choices, and still enjoy yourself.

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  • 1 Answer
    A
    A , Integrative Medicine, answered
    When you have a full day of activities outside of the house, you especially need a strategy for eating on the go. The last thing you want to do is end up being forced to visit some fast food restaurant or convenience store. Once you get too hungry, your resistance will be lowered and even though there are healthy items at those places, you'll be less likely to get them. When the kids have sporting events or exams be sure to have snacks and healthy meals prepared and ready to go out the door with them. Add time for exercise to your calendar as an appointment. It can be 10 minutes three times a day or 30 minutes once a day. Use whatever time is available to you. You can walk outside or even climb the stairs at work.
  • 3 Answers
    A
    A Nutrition & Dietetics, answered on behalf of
    Restaurants tend to provide large servings. To avoid eating too many calories, sodium, fat, or cholesterol in one meal, consider the following tactics:
    • Drink water (unless you’re on a fluid-restricted diet). Sipping water throughout the meal can help you avoid overeating or drinking too much alcohol.
    • Beware the breadbasket. After selecting one piece of bread, ask that the breadbasket be removed (or move it to the other side of the table). Ask for olive oil instead of butter.
    • Ask that your food be prepared without added salt.
    • Split a meal with a friend.
    • Reconsider dessert. There are a lot of ways you can still enjoy an end-of-meal treat -- without too much fat, sugar, or calories. You can share a dessert with a friend or two, enjoy a hot beverage, or order fresh fruit as a dessert.
    • Take food home. Once you’ve eaten an appropriate portion, stop eating. Take leftover food home to enjoy later or share with someone else.
    See All 3 Answers
  • 2 Answers
    A
    A Nutrition & Dietetics, answered on behalf of

    A typical restaurant meal can add up to 1000 to 2000 calories. If you eat out regularly the additional calorie intake can certainly affect your weight. Many restaurants are offering nutrient information either on their website or at the restaurant. It is helpful if you can do a little homework to check out your best food choices at the restaurant before ordering your meal. Remember that you are the customer, so if you state a preference on food preparation or substitutions, most restaurants will abide by your request, you just have to ask.

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  • 4 Answers
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    A , Nutrition & Dietetics, answered

    I want to preface my answer by stating food is not unhealthy, behavior is!!! When eating out or at home, practice mindful eating as follows:

    Chew each bite of food at least 32 times (savor the flavor and texture of food as you chew).

    Limit adding condiments, dressings, sauces and spreads to food served (This limits caloric intake).

    Identify what nutrients are in the foods served on the menu. Choose foods according to what your body needs for optimal health.

    Identify serving sizes of food selections (especially high-fat or high-kcalorie foods). Limit intake.

    Eat high fiber foods first (They'll fill you).

    Drink water instead of fluids containing added sugars and alcohol.

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  • 4 Answers
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    A Nutrition & Dietetics, answered on behalf of

    Skipping meals when trying to lose weight is never a good idea. When you let yourself get really hungry, you are setting up the scenario to overeat. When you get ravishingly hungry, your blood sugar drops which can lead to losing control and overeating. Eating three balanced, healthy meals a day is the best way to either lose weight or maintain your weight. When you prevent extreme hunger you are more likely to make better food choices when eating out. If you arrive at a restaurant starving, it will be difficult to avoid the rolls, chips or whatever else is on the table. When you are not starving, you can make healthier choices. You will also have the patience to sit down and eat rather than have to grab fast food because you are so hungry you can't wait. In the end, the time you take will be rewarded with better food choices and a lower weight.

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