Whenever exercise is not an option, nutrition for weight loss becomes a key element of the weight loss plan. Along with weight loss supplements, proper nutrition now represents the main element upon which the success of your efforts hinges.
If you took the time to
read through the self-evaluation section, you should by now have an idea how much of a
problem nutrition poses
for you. In other words, you should be able to tell if your current eating habits are hindering
your efforts. If needed, take a moment to review the red flags indicating that nutrition represents an obstacle to your weight loss plan.
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Note: Even if the conclusions of your Self-Evaluation look less than rosy, please do not despair. The analysis is actually telling you something, and there is always a solution to your problems if you draw the right conclusions. Click here for an illustration of such a case.
Keep this in mind: Weight loss without exercise relies heavily upon nutrition, i.e., a proper
weight loss diet. Adjunctive weight loss measures may be necessary, such as weight loss supplements, prescription medication, or even less common measures such as hypnosis for weight loss, or surgical weight loss procedures.
Back now to our topic: What foods should you eat to control your weight? The answer is simple. It's what I call the MANTRA OF WEIGHT CONTROL. Here it is:
| EAT HEALTH FOODS IN ADEQUATE PORTIONS AND YOU WILL SUCCEED. |
Follow this mantra, and you have mastered the concept of "nutrition for weight loss". Sounds simple, right? In fact, it is - if you have the right info. And that's what we intend to do - provide you with the right info.
Health Foods (or healthy foods, which is one and the same) - are foods that satisfy the following conditions:
- They are not heavily processed via industrial means.
- They do not contain a significant amount of saturated fat.
- They do no contain any trans fats.
- They contain little, if any, cholesterol.
- They do not contain a large amount of sodium salt.
- They do not contain a significant amount of "sugars" (carbohydrates with high glycemic index, or "bad carbs").
- They contain very few, if any, chemical additives. (The term organic foods is sometimes used to describe this, however this can be misleading, since 'organic foods' are not necessarily synonymous with 'health foods'.)
Click here to see a list of healthy foods. You will see that in fact, there is a great deal of overlap between health foods and foods recommended in effective weight loss diets.
Note: For most prepackaged food items, the nutritional components are easily identifiable on the package, in the label entitled Nutrition Facts. It is advisable to read this Nutrition Facts Label for every prepackaged food item you purchase. It contains invaluable information: Practically, this label tells you all you need to know about the respective food, including how it will affect your health and your weight.
After a while, you will be able to tell at a glance which
foods are good for you and which not. I often find myself putting food items back on the
shelf after reading their nutrition labels. Find out more about reading nutrition labels here.
As a general rule: Foods that satisfy the conditions listed above are good for your health if
eaten in the right amount. They constitute the ideal nutrition for weight loss, and should represent the mainstay of an effective diet. The key for these
foods to work for weight loss is simply adequate portion control.
Food items that do not satisfy the conditions above have the potential of being harmful to your
health, particularly to your cardiovascular system (heart and blood vessels). The risk increases
with the amount of food consumed and with the time period the process continues.
Moreover, foods that contain high amounts of saturated fats, trans fats, cholesterol and sugars will also predispose you to weight gain, particularly if consumed regularly and in large quantities. Click here to see a list of Major Food Offenders.
In conclusion:
| UNHEALTHY FOODS PREDISPOSE TO WEIGHT GAIN, WHEREAS HEALTHY FOODS FACILITATE WEIGHT LOSS. |
Sounds great, right? Healthy foods facilitate weight loss... Wait, don't jump for joy, not just yet! Don't forget the other half of the coin! In
order for health foods to work for weight loss, one other condition
must be satisfied: Portion Control. Portion control is something you must learn in order to succeed. It ensures you keep your calorie intake below or equal to your calorie output, thus creating the conditions for effective weight loss or effective weight maintenance.
There's no way of going around it: Nutrition for weight loss does require portion control. Follow this link to find out more about portion control, including how to implement it in your daily life.
Don't worry: For the most part, it's easy!
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1. You may want to learn the technical details behind your weight loss diet, such as calorie counting techniques, caloric content of food, calorie deficit required per pound of weight lost. If so, see our section Scientific Weight Control Facts.
2. Or, you may simply want straightforward nutrition guidelines that work. If so, see our
Universal Weight Loss Strategies. These strategies may be applied in all situations and by anyone, so please read them carefully.
So concretely, what should I eat ?
This is a question I hear a lot. It is best answered by concrete example.
Click here to see a week's worth of meal options.
And now finally, lets go shopping!
What I mean is this: I will take you on a "tour" of the
average Grocery Store - aisle by aisle. As we go, we'll discuss the food items in each aisle and
how they impact your weight and your health. In other words, you'll learn how to apply nutrition for weight loss in your daily life. Click here to proceed with the tour...
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