A Beginner’s Guide to the Low-Glycemic Diet

Studies have shown that the low-GI diet may result in weight loss, reduce blood sugar levels and lower the risks of heart disease and type 2 diabetes.

However, the way it ranks foods has been criticized for being unreliable and failing to reflect their overall healthiness.

This article provides a detailed review of the low-GI diet, including what it is, how to follow it and its benefits and drawbacks.

What Is the Glycemic Index?

Carbohydrates are found in breads, cereals, fruits, vegetables and dairy products, and they are an essential part of a healthy diet.

When you eat any type of carbohydrate, your digestive system breaks it down into simple sugars that enter the bloodstream.

Not all carbohydrates are the same, as different types have unique effects on blood sugar.

The glycemic index (GI) is a measure that ranks foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor.

The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose, which is used as a reference food and has a GI value of 100.

The following are the three GI ratings:

• Low: 55 or less
• Medium: 56–69
• High: 70 or more

Foods with a low-GI value are the preferred choice, as they are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.

On the other hand, foods with a high GI value should be limited since they are quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.

It is important to note that foods are only assigned a GI value if they contain carbohydrates. Hence, foods containing no carbs, such as beef, chicken, fish, eggs, herbs and spices, won’t be found on GI lists.

SUMMARY:The glycemic index (GI) is a ranking system that classifies carb-containing foods by their effect on blood sugar levels. It was created in the early 1980s by Dr. David Jenkins.

Factors That Affect the GI of a Food

A number of factors can influence the GI value of a food or meal, including:

• The type of sugar: It’s a misconception that all sugars have a high GI. The GI of sugar actually ranges from as low as 19 for fructose to up to 105 for maltose. Therefore, the GI of a food partly depends on the type of sugar it contains.
• Structure of the starch: Starch is a carbohydrate made up of two molecules, amylose and amylopectin. Amylose is difficult to digest, whereas amylopectin is easily digested. Foods with a higher amylose content will have a lower GI.
• How refined the carbohydrate is: Processing methods such as grinding and rolling disrupt amylose and amylopectin molecules, raising the GI. Generally speaking, the more processed a food is, the higher its GI.
• Nutrient composition: Both fat and acid slow down the rate at which a food is digested and absorbed, resulting in a lower GI. Adding fats or acids, such as avocado or lemon juice, will lower the GI of a meal.
• Cooking method: Preparation and cooking techniques can change the GI too. Generally, the longer a food is cooked, the faster its sugars will be digested and absorbed, raising the GI.
• Ripeness: Unripe fruit contains complex carbohydrates that break down into sugars as the fruit ripens. The riper the fruit, the higher its GI. For example, an unripe banana has a GI of 30, whereas an overripe banana has a GI of 48.

SUMMARY:The GI of a food or meal is influenced by a number of factors, including the type of sugar, structure of the starch, level of ripeness and cooking method.

The Amount of Carbs Is Also Important

The rate at which foods raise blood sugar levels depends on three factors: the type of carb they contain, their nutrient composition and the amount you eat.

However, the GI is a relative measure that doesn’t take into account the amount of food eaten. It’s often criticized for this reason.

To solve this, the glycemic load (GL) rating was developed.

The GL is a measure of how a carbohydrate affects blood sugar levels, taking both the type (GI) and quantity (grams per serving) into account.

Like the GI, the GL has three classifications:

• Low: 10 or less
• Medium: 11–19
• High: 20 or more

The GI is still the most important factor to consider when following the low-GI diet. However, the Glycemic Index Foundation, an Australian organization raising awareness about the low-GI diet, recommends that people also monitor their GL.

It recommends that people aim to keep their total daily GL under 100.

You can use this database to find the GI and GL of common foods.

Otherwise, the easiest way to aim for a GL under 100 is to choose low-GI foods when possible and consume them in moderation.

SUMMARY:The glycemic load (GL) is a measure of the type and quantity of carbs you eat. When following the low-GI diet, it is recommended to keep your daily GL under 100.

Low-GI Diet and Diabetes

Diabetes is a complex disease that affects millions of people worldwide.

Those who have diabetes are unable to process sugars effectively, which can make it difficult to maintain healthy blood sugar levels.

However, good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke and damage to the nerves and kidneys.

A number of studies suggest that low-GI diets are effective at reducing blood sugar levels in people with diabetes.

One study in nearly 3,000 people with diabetes looked at the effects of low- and high-GI diets on participants’ levels of glycated hemoglobin (HbA1c). Levels of this molecule are an average measure of blood sugar levels over a three-month period.

The study revealed that HbA1c levels were 6–11% lower in those consuming the lowest-GI diets (GI 58–79), compared to those consuming the highest-GI diets (GI 86–112). In other words, the lower-GI diets were associated with lower blood sugar levels over the long term.

What’s more, a number of studies have reported that higher-GI diets may increase the risk of type 2 diabetes by 8–40% .

A systematic review of 24 studies reported that for every five GI points, the risk of developing type 2 diabetes increased by 8% .

The low-GI diet may also improve pregnancy outcomes in women with gestational diabetes mellitus (GDM), a form of diabetes that occurs during pregnancy.

A low-GI diet has been shown to reduce the risk of macrosomia by 73%. This is a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and it’s associated with numerous short- and long-term complications for the mother and baby .

SUMMARY:The low-GI diet appears to be effective at reducing blood sugar levels in people with diabetes. Diets higher in GI have also been associated with an increased risk of type 2 diabetes.

Source: Click 

5 Black beans

Like many other beans, black beans are a great source of fiber, protein and folate. They are a staple food in Central and South America.

One cup (172 grams) of cooked black beans contains roughly:

• Calories: 227
• Protein: 15.2 grams
• Fiber: 15 grams
• Folate (vitamin B9): 64% of the RDI
• Manganese: 38% of the RDI
• Magnesium: 30% of the RDI
• Thiamine (vitamin B1): 28% of the RDI
• Iron: 20% of the RDI

Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain.

This beneficial effect is because black beans have a lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.

A couple of studies have shown that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people eat rice alone. Black beans also cause a lower blood sugar rise than bread.

SUMMARY

Black beans are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread.

Source

2. Lentils

Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They may also have a number of health benefits .

One cup (198 grams) of cooked lentils contains roughly.

• Calories: 230
• Protein: 17.9 grams
• Fiber: 15.6 grams
• Folate (vitamin B9): 90% of the RDI
• Manganese: 49% of the RDI
• Copper: 29% of the RDI
• Thiamine (vitamin B1): 22% of the RDI

Similar to chickpeas, lentils can help reduce blood sugar compared to other foods.

In a study of 24 men, those who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils.

Another study of more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes.

These benefits may be due to the effects lentils have in the gut.

Some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar.

Finally, lentil sprouts may also help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol.

SUMMARY

Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.

Source

Shilpa Shetty Diet Plan For Weight Loss हिंदी में| How to Lose Weight Fa...

Factors That Affect the GI of a Food

A number of factors can influence the GI value of a food or meal, including:

• The type of sugar: It’s a misconception that all sugars have a high GI. The GI of sugar actually ranges from as low as 19 for fructose to up to 105 for maltose. Therefore, the GI of a food partly depends on the type of sugar it contains.
• Structure of the starch: Starch is a carbohydrate made up of two molecules, amylose and amylopectin. Amylose is difficult to digest, whereas amylopectin is easily digested. Foods with a higher amylose content will have a lower GI.
• How refined the carbohydrate is: Processing methods such as grinding and rolling disrupt amylose and amylopectin molecules, raising the GI. Generally speaking, the more processed a food is, the higher its GI.
• Nutrient composition: Both fat and acid slow down the rate at which a food is digested and absorbed, resulting in a lower GI. Adding fats or acids, such as avocado or lemon juice, will lower the GI of a meal.
• Cooking method: Preparation and cooking techniques can change the GI too. Generally, the longer a food is cooked, the faster its sugars will be digested and absorbed, raising the GI.
• Ripeness: Unripe fruit contains complex carbohydrates that break down into sugars as the fruit ripens. The riper the fruit, the higher its GI. For example, an unripe banana has a GI of 30, whereas an overripe banana has a GI of 48.

SUMMARY:The GI of a food or meal is influenced by a number of factors, including the type of sugar, structure of the starch, level of ripeness and cooking method.

Source: Link by Daisy Coyle

Healthy Eating

Simple Ways to Plan, Enjoy, and Stick to a Healthy Diet

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

How can healthy eating improve your mood?

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people.

Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health issues. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.

What constitutes a healthy diet?

Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

The Healthy Eating Pyramid

The Harvard Healthy Eating Pyramid represents the latest nutritional science. The widest part at the bottom is for things that are most important. The foods at the narrow top are those that should be eaten sparingly, if at all. This Healthy Eating Pyramid shows daily exercise and weight control in the widest, most important category. Fats from healthy sources, such as plants, are in the wider part of the pyramid. Refined carbohydrates, such as white bread and white rice, are in the narrow top. Red meat should also be eaten sparingly, while fish, poultry, and eggs are healthier choices.

Adapted with permission from Healthy Eating: A guide to the new nutrition, a special health report published by Harvard Health Publications.

Building your healthy diet

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein

Protein gives us the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »

Fat

Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Understanding how to include more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »

Carbohydrates

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs that have been stripped of all bran, fiber, and nutrients. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more »

Fiber

Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber each day for optimal health. Unfortunately, most of us aren't eating even half that amount. Learn more »

Calcium

Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system, and regulate the heart’s rhythm. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more »

Setting yourself up for success

Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day—rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices.

Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.

Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.

Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Moderation: important to any healthy diet

What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.

Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don't feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.

Take your time. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.

Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.

It's not just what you eat, but when you eat

• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals (rather than the standard three large meals) keeps your energy up all day.
• Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

Make fruit and vegetables a tasty part of your diet

Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.

To increase your intake:

• Add antioxidant-rich berries to your favorite breakfast cereal
• Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert
• Swap your usual rice or pasta side dish for a colorful salad
• Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter

How to make vegetables tasty

While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.

Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants—but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.

Related articles

Diet and Nutrition Tips for Women: Eating Right to Look and Feel Your Best at Every Stage of Life

Healthy Food for Kids: Easy Tips to Help Your Children and Teens Eat Healthier

Emotional Eating: How to Recognize and Stop Emotional and Stress Eating

Resources and references

Healthy eating and mental health

Healthy Eating – Overview and articles about what constitutes a healthy diet. (Harvard Health Publications)

Healthy Diet: Eating with Mental Health in Mind – Foods to eat and avoid for optimal mental health. (Mental Health America)

Nutritional psychiatry: Your brain on food – How the food you eat affects the way you feel. (Harvard Health Publications)

Mastering the mindful meal – Describes the importance of mindful eating, along with tips on how to eat more mindfully. (Brigham & Women’s Hospital)

Healthy eating: fats

Omega-3 Fats: An Essential Contribution – All about health benefits of the important omega-3 fatty acids, including the best food sources in which to find them. (Harvard School of Public Health)

The Truth About Fats – Understanding what counts as good fats, bad fats, and those in-between. (Harvard Health Publications)

Healthy eating: sugar

How to spot and avoid added sugar – Why sugar is so bad for you and how to spot it hidden in foods such as cereal, pasta sauce, and crackers. (Harvard Health Publications)

 

Authors: Lawrence Robinson, Jeanne Segal Ph.D., and Robert Segal, M.A. Last updated: October 2017.

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Which Diets Actually Work?

How to Lose Weight and Keep It Off

Dieting Tips that Work and Won’t Make You Miserable

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: some diets don’t work at all and none of them work for everyone—our bodies often respond differently to different foods. But while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve lasting weight-loss success.

What's the best diet for healthy weight loss?

Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you want—and keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So what should you believe?

The truth is there is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.

While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, don’t get too discouraged if a diet that worked for somebody else doesn’t work for you. And don’t beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if it’s one you can stick with over time.

Popular weight loss strategies

Cut calories

Some experts believe that successfully managing your weight comes down to a simple equation: If you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

1. Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories.
2. A calorie isn’t always a calorie. Eating 100 calories of high fructose corn syrup, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).
3. Many of us don’t always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stress—which can quickly derail any weight loss plan.

Cut carbs

A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydrates—in particular the role of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal.

If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.

Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health. If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.

Cut fat

It's a mainstay of many diets: if you don’t want to get fat, don’t eat fat. Walk down any grocery store aisle and you’ll be bombarded with reduced-fat snacks, dairy, and packaged meals. But while our low-fat options have exploded, so have obesity rates. So, why haven’t low-fat diets worked for more of us?

1. Not all fat is bad. Healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soymilk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
2. We often make the wrong trade-offs. Many of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to make up for the loss of taste. Or we swap our fatty breakfast bacon for a muffin or donut that causes rapid spikes in blood sugar.

Follow the Mediterranean diet

The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oil—and only modest amounts of meat and cheese. The Mediterranean diet is more than just about food, though. Regular physical activity and sharing meals with others are also major components.

Whatever weight loss strategy you try, it’s important to stay motivated and avoid common dieting pitfalls.

Control emotional eating

We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eatingtriggers can make all the difference in your weight-loss efforts. If you eat when you’re:

Stressed – find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath.

Low on energy – find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.

Lonely or bored – reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park—anywhere there’s people.

Practice mindful eating instead

Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It’s too easy to mindlessly overeat.

Pay attention. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes.

Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.

Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Don’t feel obligated to always clean your plate.

Stay motivated

Permanent weight loss requires making healthy changes to your lifestyle and food choices. To stay motivated:

Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need.

Slow and steady wins the race.  Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. Aim to lose one to two pounds a week so you’re losing fat rather than water and muscle.

Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes. When temptation strikes, focus on the benefits you’ll reap from being healthier.

Use tools to track your progress. Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated.

Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal; at the same time, it stops you feeling satisfied, making you want to keep eating. Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night.

Cut down on sugar and refined carbs

Whether or not you’re specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.

Less sugar can mean a slimmer waistline

Calories obtained from fructose (found in sugary beverages such as soda and processed foods like doughnuts, muffins, and candy) are more likely to add to fat around your belly. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

Fill up with fruit, veggies, and fiber

Even if you’re cutting calories, that doesn’t necessarily mean you have to eat less food.High-fiber foods such as fruit, vegetables, beans, and whole grains are higher in volume and take longer to digest, making them filling—and great for weight-loss.

It’s generally okay to eat as much fresh fruit and non-starchy vegetables as you want—you’ll feel full before you’ve overdone it on the calories.

Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil for flavor.

Add fruit to low sugar cereal—blueberries, strawberries, sliced bananas. You’ll still enjoy lots of sweetness, but with fewer calories, less sugar, and more fiber.

Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.

Snack on carrots or celery with hummus instead of a high-calorie chips and dip.

Add more veggies to your favorite main courses to make your dish more substantial. Even pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.

Start your meal with salad or vegetable soup to help fill you up so you eat less of your entrée.

Take charge of your food environment

Set yourself up for weight-loss success by taking charge of your food environment: when you eat, how much you eat, and what foods you make easily available.

Cook your own meals at home. This allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sugar, unhealthy fat, and calories than food cooked at home—plus the portion sizes tend to be larger.

Serve yourself smaller portions. Use small plates, bowls, and cups to make your portions appear larger. Don’t eat out of large bowls or directly from food containers, which makes it difficult to assess how much you’ve eaten.

Eat early. Studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds. Eating a larger, healthy breakfast can jump start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calories.

Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast until breakfast the next morning. Eating only when you’re most active and giving your digestion a long break may aid weight loss.

Plan your meals and snacks ahead of time. You can create your own small portion snacks in plastic bags or containers. Eating on a schedule will help you avoid eating when you aren’t truly hungry.

Drink more water. Thirst can often be confused with hunger, so by drinking water you can avoid extra calories.

Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store indulgent foods out of sight.

Get moving

The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it’s something you can benefit from right now. Go for a walk, stretch, move around and you’ll have more energy and motivation to tackle the other steps in your weight-loss program.

Lack time for a long workout? Three 10-minute spurts of exercise per day can be just as good as one 30-minute workout.

Remember: anything is better than nothing. Start off slowly with small amounts of physical activity each day. Then, as you start to lose weight and have more energy, you’ll find it easier to become more physically active.

Find exercise you enjoy. Try walking with a friend, dancing, hiking, cycling, playing Frisbee with a dog, enjoying a pickup game of basketball, or playing activity-based video games with your kids.

Keeping the Weight Off

Few things are more discouraging to someone on a weight-loss plan than the oft-cited statistic that 95% of people who lose weight will regain it within a few years. The difficulty in sticking with a long-term weight-maintenance plan is one of the main reasons that weight-loss programs fail. To uncover clues to successful weight loss, researchers have been collecting information on people who have lost weight and successfully kept it off for many years. This project, known as the National Weight Control Registry (NWCR), records what these people did to achieve their goals.

Below are six strategies gleaned from NWCR participants who have kept off at least 30 pounds for at least one year:

• Being physically active. They exercise about an hour a day, burning an average of 2,600 calories per week. Walking is the most popular exercise and about one in five engages in weight training.
• Eating a diet low in calories and fat. Eating less fat and more fiber helps participants maintain a diet of about 1,360 calories per day and around 24% to 29% fat, which is lower than the typical American diet.
• Eating breakfast. Seventy-eight percent said they ate breakfast (usually cereal and fruit) every day, and just 4% said they never ate breakfast.
• Keeping tabs on how much you eat. Writing down what you eat every day in a food log or diary helps avoid weight regain.
• Stepping on the scale regularly. Most participants weigh themselves at least once a week, and just over a third make weighing a daily practice. Researchers speculate that this habit allows people to detect a small weight gain and take action before the problem escalates.
• Watching little television. The average American watches 28 hours of television per week, but about two-thirds of NWCR participants reported watching 10 or fewer hours per week, and only 12% watched 21 or more hours per week. Those who watched the most TV were more likely to regain weight than those who watched less, even after researchers controlled for diet and exercise differences.

Adapted with permission from Lose Weight and Keep It Off, a special health report published by Harvard Health Publications.

Source: https://www.helpguide.org/articles/diets/how-to-lose-weight-and-keep-it-off.htm