Your best weight loss diet should include these 6 points:
Pay attention to calorie balance
In order to lose weight, you need to take in fewer calories than you burn every day. Weigh yourself weekly (Fridays are good – if you’ve had a good week, the scale will tell you so, and it’ll help you stay on track for the weekend). A safe rate of weight loss is 1-2 pounds of weight loss per week. If you’re not losing at that rate, you need to cut calories and/or portions and step up your activity.
Take in adequate amounts of healthy, lean protein
Fish, poultry breast, lean meats, low fat dairy products, protein powders and plant proteins such as beans, lentils and soy help satisfy hunger and also help the body to maintain lean body mass. Aim to have a source of protein at each meal and snack.
Focus on healthy carbohydrates
Vegetables, fruits and whole grains are healthy sources of carbohydrate. Vegetables have the fewest calories per bite, followed by fruits, and then grains. All are important to a healthy diet, but while you’re trying to lose, you can shift your focus a bit towards more veggies. But don’t feel you have to choke down the latest trendy fruit or vegetable. There are literally hundreds of edible fruits and vegetables in this world – find the ones that appeal to you.
Watch fat intake, and focus on the healthy fats
The calories in fats add up very quickly, so do your best to trim your fat intake wherever you can. Use small amounts of healthy fats – like olive oil, or nuts, or avocado – to add flavor to foods but don’t overdo it.
Practice portion control
Even if you make the right choices, you won’t lose weight if you are still eating too much. If this sounds like you, try cutting your portion size by about 20% to start. It’s a small enough change to not be that noticeable, but it could be just enough to get your weight moving again.
Eat at regular intervals
Skipping meals rarely works as a weight loss strategy – most people just get too hungry. Most people find that eating small amounts of food every few hours works best. It doesn’t take a lot of food to satisfy hunger, and you’ll never go so long without food that you get overly hungry.