Nutrtional Guidelines for Weight Loss
Losing weight through modifying your diet is an achievable goal for most people. Beneficial foods will have;
- Low Glycaemic Index carbohydrates.
- Low Sugar
- High Fibre
- Have Low Energy Density
These factors help limit hunger whilst reducing energy intake resulting in weight loss. These principles are by no means extreme and will ensure you abide by the best current nutritional practices ensuring long term health and wellbeing
- Eat 4-7 serves of vegetables a day. Vegetable are the best foods for weight loss, containing low GI carbohydrates, high levels of fibre and low energy densities
- Include salads. Salads contain extremely low levels of energy, whilst providing vitamins and minerals
- Include Fruits in moderation (2-4 serves a day). Fruit contains high levels of fibre and has a low energy density
Choose better Carbohydrates
- Choose a lower GI breakfast cereals containing higher fibre and low sugar content. Cereals such as All Bran, Barley based untoasted muesli's, Wheat cereals containing no added sugar or oats without sugar are the best options
- Choose a healthy brand of bread. The best options contain rye and some grains such as Burgen bread. Helga's also make a good light rye bread. Choosing wholemeal and grain is of benefit over white. Stone milled bread such as Lawson's has a lower GI then regular bread.
- Choose Basmati rice instead on Jasmine. Brown or wild rices also contain higher fibre levels and can add a nutty flavour to meals.
- Increase your veggies, most Vegetables such as corn, peas, carrots and pumpkin have lower GI carbohydrates
Glycaemic Index and Weight Loss
Reduce packaged foods
- Packaged foods generally contain higher levels of preservatives, salts and fats. Check the energy Density per 100 grams of biscuits, health bars and packaged meals, trying to eat only low to medium energy density foods (medium density contains < 1300 kj’s per 100 grams)
- Biscuits and Chips are rarely healthy
- Mixed Beans, Soups and Vegetables are ok options. Beware though of high sodium (salt) levels in canned foods
Reduce Takeaway Food
- Fats and oils prolong the longevity of food, whilst adding flavour. Most fast foods meals, contain very little fresh food and high levels of fat in order to increase shelf life. This raises the energy density and lowers the fibre content of the food. If choosing takeaway try to include a meal with a source of meat and avoid meals containing multiple foods such as a burger, fries and coke combo meal. Instead order a burger and eat a piece of fruit.
Cut back on the sweets
- Sweets contain no fibre, protein or complex carbohydrates making them poor regulators of appetite. Try to reduce sugary refined sweets and replace them with fresh or complex carbohydrate snacks. Sweets should be consumed at no more then one serving a day. Try not to have chocolate or sweets binges eating a whole block or packet, instead eat smaller portions.
Sugar and Weight Gain
Eat a little less
- Simply reducing your portion size, will see you on the way to losing weight. Provided your choosing the correct foods, reducing your meal size will mean you're reducing your total energy intake and as a result weight loss will occur
Why reducing food intake equals weight loss