According to the U.S. Department of Health and Human Services and the Centers for Disease Control and Prevention common causes of excess weight are health concerns, emotional issues, portion control, lack of sleep, an absence of physical activity, and genetics. Health weight loss, along with improvements in health-related issues such as hypertension and Type 2 Diabetes is possible when you shift your focus away from processed foods and inactivity, to making healthy food choices and activity a part of your daily diet plan and life.Foods that promote healthy weight loss are seafood, lean meats free of excess fat, eggs, beans and legumes, fresh or frozen vegetables, limited amounts of fresh fruits and berries, low-fat dairy, whole grains such as quinoa and brown rice, and healthy fats like olive oil and coconut oil.
As a certificated holistic weight loss consultant and a person who has maintained a 40-pound weight loss, I have the resources to help you reach your healthy weight loss goals, and learn maintain your hard-earned weight loss. It starts with serving healthy foods in your diet you find satisfying and learning to cook nutritious meals in your own kitchen. When you’re short on time, you’ll discover how to make healthier choices when you shop for convenience foods or dine out.
One-day Sample Menu for Healthy Weight Loss Diet:
With the abundance of conflicting information available regarding how many servings from each food group you should eat, experience tells me that moderation is key. Emphasis should be placed on lean proteins, complex carbohydrates like vegetables and fruits, and healthy fats at each meal and snack. A simple method to ensure a meal is balanced is to aim for a plate with ¼ protein, ¼ starchy vegetables, fruits or grains, ½ non-starchy vegetables or leafy greens, and ½ - 1 serving of healthy fats (1 – 2 tablespoons low-calorie salad dressings or ½ tablespoon oils.)
This one-day sample menu for healthy weight loss has a total of 1200 calories and meets the nutritional requirements stated above.
Breakfast: Zucchini Boats Stuffed with Scrambled Eggs
has calories 166, Total Fat 5.36g, Cholesterol 190g, Sodium 256mg, Carbs 8.15g Fiber 2.02g, Sugars 5.79g, Protein 20.11g.
Nutrition Facts: Eggs are packed with protein and a rich source of choline which is essential for cardiovascular and brain function. Zucchini provides significant amounts of fiber and the skin is rich with the antioxidant nutrients lutein and zeaxanthin.
Mid-morning Snack: Whole Grain Apple Walnut Bread has calories 211, Total Fat 8.03g, Cholesterol 23mg, Sodium 235mg, Carbs 31.48g, Fiber 3.53g, Sugars 13.34g, and Protein 5.47g.
Nutrition Fact: Apples add fiber and antioxidants to the bread, while walnuts add omega 3 fatty acids. Celery adds crunch and satisfaction for negligible calories, while cottage cheese provides protein in your diet.
Mid-morning Snack Alternative: 1 cup celery, carrot, cucumber, and zucchini sticks with 1/2 cup low-fat cottage cheese mixed with 1 tablespoon minced chives. Calories 81, Fat 1.2g, Saturated fat .7g, Protein 14g, Carbohydrate 3.1g, Fiber .6g, Cholesterol 5mg, Sodium 459mg
Lunch: Spicy Thai Chicken and Vegetable Soup
with 220 calories, Total Fat 5.47g, Cholesterol 72mg, Sodium 1049mg, Carbs 10.9g, Fiber 2.94g, Sugars 5.45, and Protein 29.32g.
Nutrition Fact: Chicken is a good source of protein in your diet, but also B vitamins such as niacin, which aids metabolism, B6 for blood sugar maintenance and B12 for energy and red blood cell maintenance.
Mid-afternoon Snack: 1 medium apple with 1 tablespoon Trader Joe’s Crunchy Peanut Butter with Flax and Chia Seeds Calories 180, Fat 7.32g, Cholesterol 0mg, Sodium 12mg, Carbs 32.13g, Fiber 7.4, Sugars 22g, and Protein 7.5g.
Nutrition Fact: Apples satisfy the sweet tooth, but also provide a dose of immune-boosting vitamin C and pectin, another form of filling fiber while chia and flax seeds give you a boost of heart-healthy omega-3 fatty acids.
Dinner: Mediterranean Chickpea Salad with Quinoa and Avocado
with 251 calories, Total Fat 7.82g, Cholesterol 142mg, Sodium 1264mg, Carbs 24.72g, Fiber 7.99g, Sugars 10.95, and Protein 20.33g.
Nutrition Facts: Quinoa is a complete protein that provides all essential amino acids, and chickpeas are a significant source of fiber for healthy weight loss diet. Combined they help regulate blood sugar.
Dinner Alternative: Store purchased frozen meals under 300 calories with less than 500mg sodium and a significant portion of vegetables. An example would be Healthy Choice Chicken Pasta Primavera.
Supplement meals with 8 glasses of water, tea or herbal tea, and black coffee as desired.
Consult a health care professional prior to implementing a weight loss diet, and then a nutritionist who can plan a customized healthy menu for you.