How to Eat for Health and Weight Loss -

Kaitlin Little

Diet plays a central role in preventing weight gain and promoting health. The quality—and quantity—of foods you eat affects how you feel today, tomorrow, and for the future.

Combining regular exercise with proper nutrition can help you reach and maintain a healthy weight, reduce your risk of chronic diseases, and lead to a longer, more fulfilling life.

If you’re trying to lose weight, here are eight general principles you can use to improve your nutrition and move towards a healthier you.

Balance Macronutrients

Macronutrients—carbohydrates, proteins, and fats—are the basic components of every diet. Unlike micronutrients, such as vitamins and minerals, macronutrients contribute to daily energy intake. Each macronutrient contains a different amount of calories per gram (cal/g).

Carbohydrates contain 4 cal/g (both sugars and starches)
Protein contains 4 cal/g
Fat contains 9 cal/g
Alcohol also has 7 cal/g [1]

Each macronutrient has an essential role within the body. For example, proteins are the building blocks of bones, muscles, and tissues. Fats help the body absorb nutrients and are necessary for the production of hormones. Carbohydrates provide energy for the body and brain and may help to preserve lean muscle mass.

There’s a great deal of information out there concerning the best macronutrient breakdown for weight loss (e.g. the percentage of carbs, fat and protein that you should eat each day). Traditionally, these have been set as a percentage of total calories, falling somewhere within these USDA guidelines:

Carbohydrates: 45 to 65%
Protein: 10 to 35%
Fat: 20 to 35%

However, when it comes to weight loss, the most important factor is how much food you eat overall. As simple as it sounds, you need to create an energy deficit. [2] This means ensuring “energy intake” (calories consumed through food and beverages) does not exceed your “energy output” (calories expended through daily activity). Finding the right balance of macronutrients that enables you to create an energy deficit without feeling hungry is highly personal, and influenced by your age, gender and physical activity level.

Eat Mostly Fruits and Vegetables

Plant-based foods, including fruits, vegetables, and legumes should make up the majority of your diet. According to the Dietary Guidelines for Americans, adults should consume at least 2 servings of fruit, and 2.5 servings of vegetables every day. However, recent nationwide research shows that the majority of Americans fail to do so. [3]

Focus on filling at least half your plate with a wide variety of colorful fruits and vegetables, like dark leafy greens, tomatoes, sweet potatoes, and broccoli. Fruits and vegetables are nutrient dense—meaning they provide an abundance of vitamins and minerals while contributing minimal calories to your daily energy intake.

And because they contain high amounts of fiber they make you feel fuller for longer, helping to reduce overall calorie consumption and facilitate weight loss. [4] In one study, a high-fiber diet led to significantly greater weight loss compared to a typical low-fiber diet over the course of 12 months ( 10.8 lbs vs. 7.3 lbs). [5]

Fiber also assists with blood glucose regulation and insulin sensitivity, helping to prevent type 2 diabetes. [6] What’s more, eating five servings of whole fruits and vegetables every day reduces your risk of coronary heart disease and cancer. [7]

Focus on Eating Healthy Fats

For many years, low-fat diets were thought to be the best way to lose weight, due to the energy density of fat. However, a growing body of evidence now shows that low-fat diets often don’t work, largely because calories are replaced with refined carbohydrates. [8] In fact, numerous studies have since shown that low-carb diets are more effective for weight loss than traditional low-fat high-carb diets. [9] [10]

Despite these findings, nutritional organizations remain hesitant to promote higher fat consumption. However, they agree on one thing; the type of fat we eat is critical to our health. The current Dietary Guidelines for Americans recommend that you consume 20% to 35% of your daily calories from healthy fats, including monounsaturated fats and polyunsaturated fats.

Monounsaturated fats can be found in olive oil, avocados and nuts, like almonds and cashews. These fats are shown to increase fat oxidation within the body, which translates to increased fat burning and less fat storage. [11] Furthermore, a meta-analysis of 24 studies found that diets high in monounsaturated fats significantly reduced body weight compared to a traditional low-fat diet. [12]

Supplementing your diet with monounsaturated fats from plant-based sources is exceptionally good for your health and is associated with a reduction in all-cause mortality. [13] They are shown to improve triglycerides, insulin sensitivity and blood pressure, all while increasing your HDL “good” cholesterol and decreasing LDL “bad” cholesterol. Aim to eat one small handful of nuts per day, or one teaspoon of wholesome nut butter.

Polyunsaturated fats include Omega-3 fatty acids, which are found in oily fish, as well as Omega-6 fatty acids, which are found in vegetable oils, seeds and certain nuts, like brazil nuts. A diet rich in Omega-3 fatty acids is shown to decrease inflammation and may help to improve chronic inflammatory conditions, like rheumatoid arthritis. [14]

To reduce your risk of cardiovascular disease, aim to eat at least two servings of oily fish per week, such as salmon, mackerel, herring, and sardines. If you’re pregnant or breastfeeding the American Heart Association recommends avoiding fish that are high in mercury including shark, swordfish and king mackerel.

4. Limit Saturated and Avoid Trans Fats

The Dietary Guidelines for Americans recommends restricting saturated fat intake to less than 10% of your daily calories and eliminating trans fats.

Saturated fat is found in animal products, including red meat, whole-fat dairy, and eggs. These fats are shown to increase “bad” LDL cholesterol, which may lead to atherosclerosis causing a heart attack or stroke. However, the role of saturated fat in heart disease is currently under debate, with new research suggesting saturated fat might not be as bad as previously thought and might lower blood triglycerides and increase “good” HDL cholesterol. [15] [16]

However, until these claims are substantiated, it’s best to limit your intake of saturated fat. Choose unprocessed, lean meat and poultry, opting for organic options whenever possible such as lean beef, pork tenderloins or skinless chicken. If you consume dairy, switch to fat-free or low-fat options. However, always read the label first to ensure these options don’t contain added sugar. Many fat-free yogurts are loaded with sugar. In this case, opt for the full-fat version. Certain tropical oils, including coconut oil and palm oil, are also not recommended as part of a healthy diet as these oils contain a higher percentage of saturated fat.

Trans fat is found in many processed foods, commercially baked goods, deep-fried foods, and solid margarines. It is formed during a manufacturing process called “hydrogenation,” which turns liquid oils into solid fat at room temperature. Decades of research confirm that this dangerous form of hidden fat increases our risk of heart disease and all-cause mortality. Both long-term population studies and randomized controlled trials (the “gold standard” of scientific research) repeatedly show that trans fats reduce HDL cholesterol while increasing LDL cholesterol and triglycerides. [17]

As a result, the Food and Drug Administration (FDA) banned trans fat in 2015 from all foods sold in the U.S. and is expected to complete a phasing-out process by January 1, 2021. However, these new regulations don’t automatically make processed foods healthy for you. They are still packed full of refined carbohydrates, which brings me to the next point.

5. Cut Down on Refined Carbohydrates

Refined carbohydrates include sugars and starches that have been heavily processed and stripped of their natural fiber. Examples of refined carbohydrates include white bread, white pasta, and white rice, as well as baked goods such as cakes, donuts, biscuits, and crackers.

Refined carbohydrates have a high glycemic index (GI), meaning they cause a rapid increase in blood glucose ( sugar) levels, which leads to an influx of insulin. Insulin is a hormone released by the beta cells in the pancreas that encourages the body to store excess glucose as energy for later use (either as glycogen within muscles or as fat within adipose tissue). Over-consuming refined carbohydrates can lead to insulin resistance, poor glucose regulation, and type 2 diabetes. [18]

Studies also indicate that refined carbohydrates stimulate reward centers within the brain, increasing hunger and cravings. [19]

Choosing whole-grain and low GI carbohydrates with plenty of fiber can provide a more sustained source of energy, and may help prevent overeating and facilitate weight loss. [20] Low GI starchy options include brown rice, quinoa, oats, buckwheat, legumes, and lentils.

It’s also important to understand the concept of glycemic load (GL), which takes into account the GI of food as well as the amount of carbohydrates in a portion or meal. For example, while brown rice is low GI, consuming a large portion, can increase blood glucose levels equally as fast as a smaller portion of high GI food.

6. Avoid Added Sugars

In addition to choosing low GI carbohydrates, keep an eye out for added sugars. Added sugars include syrups and other high-calorie sweeteners, like brown sugar, high-fructose corn syrup, and glucose. When sugars are added to foods, whether by manufacturers in packaged foods or by you on your morning cereal, they add calories without contributing any meaningful nutrition.

Eating excess sugar has been associated with obesity, heart disease, type 2 diabetes, certain cancers, tooth decay, fatty liver disease, and more. Not to mention it will sabotage your efforts to lose weight. However, despite what we know about sugar, Americans still consume more than 22 teaspoons of sugar per day. That’s the equivalent of 355 calories. [21]

The Dietary Guidelines for Americans advise getting less than 10% of calories per day from added sugars. That means women should not exceed 100 grams (6 teaspoons) daily and men should not exceed 150 grams (around 9 teaspoons) daily. Aim to reduce your sugar intake by reading labels and substituting processed snacks for fresh fruit. If you like a little sweetness in your tea or coffee, try a natural low-calorie sweetener like stevia (not artificial sweeteners!).

7. Choose Beverages Wisely

When sugar is added to food it’s bad. But when sugar is added to liquids it’s even worse. Sugar-sweetened beverages, such as soda, energy drinks, and even fruit juice are a major source of hidden calories. One study found that the risk of childhood obesity increases by 60% with every additional sugar-sweetened beverage consumed on a daily basis. [22]

Reduce your calorie intake by choosing unsweetened beverages—preferably water. If you need some flavor, try adding a slice of lemon or lime to your glass. Water has zero calories. Plus studies show that drinking water can also boost your metabolism by up to 30% over a period of 1 hour, helping you burn more calories throughout the day. [23]

It’s also shown to ward off hunger! In one study, drinking at least 16 oz of water about 30 minutes prior to meals also lead to a 44% greater weight loss among adults following the same diet. [24]

8. Avoid Added Salt

Salt is essential to many functions within the body; however, Americans are consuming far too much. The words salt and sodium are often used interchangeably. However, they are different things. Salt contains both sodium and chlorine. Sodium is the problem.

Eating too much sodium throughout your life can raise your blood pressure, which is a major risk factor for heart disease. The American Heart Association recommends adults eat less than 6 g of salt (2300mg of sodium) a day to lower the risk of heart disease and reduce blood pressure. That’s less than a teaspoon of salt a day. Currently, most adult populations around the world consume more than 6 g per day, and for many people living in Asian and Eastern Europe average daily intakes exceed 12 g. [25]

To reduce your sodium intake, try flavoring your food with herbs and spices instead of salt, and always check the label on packaged and processed foods. For a food to be considered low in salt, it must contain less than 120 mg of sodium per 100 g.

While cutting back on salt won’t necessarily help you lose weight, research shows that salty foods are addictive, and can stimulate appetite and reward centers within the brain leading to overconsumption. [26]

Creating an Energy Deficit is Key to Weight Loss

As mentioned earlier, creating an energy deficit is the key to weight loss and trumps macronutrient allotments, and meal frequency and timing. With that said, calories don’t explain the whole story. Whether obtained from carbs, proteins or fats, one dietary calorie contains approximately 4.2 kilojoules of energy. According to this definition, all calories are created equal. However, this assumption fails to consider the complexities of the human body.

The macronutrient breakdown of a meal has a major impact on the way the body responds to food as it affects all organ systems from the digestive and immune systems to the nervous and endocrine (hormonal) systems. [27]

For example, 100 calories of broccoli and 100 calories of pizza contain the same amount of energy. However, each food has a vastly different effect on the body and brain. Imagine how you’d feel after eating 4 cups of broccoli (the equivalent of 100 calories), compared to how you’d feel after eating just ⅓ of a slice of Domino’s pizza (also 100 calories). Not only would the broccoli take much longer to chew, but also its high fiber content would leave you feeling fuller for much longer. A few bites of pizza would simply leave you wanting more.

General Principles to Follow

There are a lot of ways to get to an energy deficit. Start by eating plenty of fruits, vegetables and legumes, along with moderate amounts of low GI grains. Include lean sources of protein, such as small amounts of meat, poultry, fish and low-fat dairy. Also include healthy plant-based fats, drink plenty of water, and limit your intake of sugar, salt and processed foods.

Follow these general principles and you’ll be well on your way to achieving your health and weight loss goals.

References

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