How to Properly Follow a Diet (with Pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

It can be very frustrating to feel overweight, without considering the associated health risks. You can lose self-confidence and become a little lazy. To adequately improve health conditions, it is necessary to change diet and choose healthier dishes, controlling the portions. When starting a diet, make sure you are getting enough nutrients and avoid restricting your food intake too much. A diet is most effective when accompanied by a healthy lifestyle and the right attitude.

Steps

Part 1 of 5: Plan

Step 1. Ask yourself why you want to go on a diet

By having all the reasons and goals of your diet clear, you can choose a sensible meal plan that pays off all your efforts.

Manage diabetes. If you are diagnosed with this disease, you need to change your eating habits. The key to living well with such a disorder is to cut back on sugars or cut them out of your diet.
Reduce the risk of heart disease. By eating foods that lower cholesterol and help you shed excess abdominal fat, you can decrease the likelihood of heart disease.
Get rid of the pounds accumulated during pregnancy. It is normal to gain weight when pregnant, but once you have given birth, you can decide to regain your silhouette.
Get ready for the costume fitting. Many people go on a diet at the gates of summer, when they are terrified of wearing a bathing suit. Sometimes small changes in eating style are enough to avoid this fear and not to be caught unprepared for the costume test.

Step 2. Tone the body

Try adding muscle mass while gaining weight in a healthy way. Protein is key in building lean body mass, so your diet should focus on increasing your daily protein intake.

Step 3. Make sure you can follow a diet

Before starting any diet, you should consult your doctor to be sure that it does not adversely affect your health condition.

Tell him that you intend to go on a diet. Any meal plan below 1200 calories per day can be dangerous. Michelle May, a weight management specialist, argues that "rapid weight loss from drastically reducing calories results in the loss of fluids, fat and muscle mass. Therefore, metabolism slows down and the body needs fewer calories to to survive". In addition, the body tends to accumulate more body fat, with the risk of metabolic syndrome and type 2 diabetes.

Some people use calories to calculate how much food they need to eat, others base their diet on grams (of proteins, carbohydrates, etc.), still others draw up a list of dishes to eat more often and those to eat less often. Decide how you intend to manage your diet
Make sure your diet is compatible with the medications you take. You must be sure that your meal plan complies with nutritional guidelines and that it has no contraindications in relation to the drug therapies you are following.

For example, if you are treating hypertension with the ACE inhibitors used, you need to keep your consumption of bananas, oranges and green leafy vegetables under control. If you have been prescribed tetracyclines, you will probably need to avoid dairy products while taking these drugs

Step 4. Analyze your current eating habits

Before starting, you need to be aware of your daily diet. So, try to write down what, when and where you eat to get to know your current eating habits.

Keep a food diary. Put it in the kitchen or next to the bed and write down what you consume (dishes, snacks, small "tastings" from other people's dishes, without neglecting anything), the time and place where you eat (in the kitchen, on the sofa, in bed).
Use the Internet. Several websites offer the ability to keep track of your eating habits online. If you have a smartphone, you will have less difficulty.

Step 5. Identify your problems

Everyone has their own eating habits and "triggers" that lead them to overeat. Awareness is the first step in learning how to properly manage these aspects when adopting a new meal plan.

Stress. One of the biggest causes of overeating is stress. When we feel out of sorts or anxious, we often try to console ourselves with food. In these cases, you may want to adopt some stress management techniques or stock up on healthier foods to keep this trigger under control.
Tiredness. It is more difficult to make correct food choices when we are tired. If you have a tendency to gorge on food when you feel powerless, you may want to rest and go to the grocery store once you get your energy back.
Loneliness and boredom. Are all friends out of town? Can't find anything to do? If you have a tendency to empty the refrigerator when you are alone, you may want to consider adding some activity or hobby to your meal plan that will keep you busy outside the home and prevent you from eating compulsively.
Excessive hunger. If you skip meals when you have a busy day, you'll arrive hungry at dinner time and eat whatever comes your way. In these circumstances, think about including moments in your new diet when you have the opportunity to put something under your teeth.

Part 2 of 5: Choose Healthy Foods

Step 1. Learn about the calorie intake of foods

Most dieters find it appropriate to count calories, but another overwhelming majority say they don't actually know their calorie needs. We are used to thinking that fewer calories means losing weight more easily, but in reality it is necessary to be aware of the food sources they come from, not just the quantities to be consumed.

Men report that they consume an average of 2600 calories per day, while women around 1800. If you are trying to lose weight, your requirements are likely to be even lower, but you should never go below 1200 calories per day, otherwise the body thinking that he is in a state of starvation, he begins to store fat.
Ask a dietician or personal trainer to help you figure out how many calories you should be taking in daily to lose the extra pounds in a healthy way. Consider how much physical activity you do during the day.
Choose an adequate calorie intake. Prioritize foods rich in fiber (whole grains) and protein (lean meats). They will help you feel full for longer and provide you with more energy.
Avoid "empty" calories that don't give your body the right fuel. Alcohol and foods such as potato chips are great examples of low-nutrient calorie sources.

Step 2. Follow the guidelines for healthy eating

The Ministry of Health has developed guidelines in the food sector to help the population to eat properly and follow a balanced diet. In other words, you have the ability to know what the right portions are for each food group without indulging in some of them. In addition, you also need to vary your diet by ranging between different food groups, not just eating apples or other types of fruit, for example. Additional important recommendations include: reducing daily calories from added sugars by 10%; decrease daily calories from saturated fat by 10%; consume less than 2300 mg of sodium per day. Additionally, there are specific instructions regarding the amount of foods you should try to consume each day, including:

Eat nine servings of fruit and vegetables a day. A portion of fruit is equivalent to about 150 grams, which is a medium-sized fruit or 2-3 small ones. As for vegetables, one portion corresponds to 250 grams of raw vegetables or 50 grams of salad.
Eat six servings of grains a day and make sure half of them are whole grains. One serving of cereal is equivalent to a slice of bread or 80 grams of rice or pasta.
Eat two or three servings of dairy products a day, but try to choose low-fat ones. 240 ml of milk equals one serving.
Eat two or three servings of protein a day. One serving corresponds to 100 grams of meat, or the size of a palm, an egg, 16 grams of peanut butter, 28 grams of nuts and 50 grams of beans.
Try the "rainbow diet", which is a diet that varies from the point of view of colors (blueberries, red apples, asparagus, etc.). Each color corresponds to different nutrients and vitamins.

Step 3. Eat more lean protein

The body needs to strengthen muscles, support immunity and keep metabolism fast. To benefit from protein intake without experiencing the disadvantage of consuming fat, opt for leaner sources.

Find out which foods are high in fat. Choose skim milk instead of whole milk and lean ground beef or turkey instead of very marbled cuts. Check for hidden fat in meat dishes.

Avoid whole milk derivatives, entrails such as liver, fatty and very marbled meats, ribs, cold cuts, hot dogs dressed with sauces, bacon, fried or breaded meat and egg yolk
Let yourself be conquered by the fish. Certain types of fish are rich in omega-3 fatty acids, which are substances that can lower the triglyceride index in the blood. You can increase your omega-3 intake by choosing cold-water fish species, such as salmon, mackerel, and herring.
Don't underestimate the beans. Also consider peas and lentils. Generally, legumes are excellent protein sources that do not contain cholesterol and have less fat than meat. Try a soy or bean burger, or add some diced tofu to stir-fried veggies or salad.

Step 4. Eat whole foods

Whole grains are whole grains made up of three parts: germ, bran and endosperm. Therefore, whole foods contain all three components. Unfortunately, carbohydrate foods undergo a refining process that eliminates the bran and germ, resulting in a loss of about 25% of protein and at least 17 key nutrients. To get all the benefits, opt for foods that bear the wording integral on the package.

Get all the benefits. According to some studies, a diet rich in whole grains has numerous benefits, including reducing the risk of heart attacks, heart disease, type 2 diabetes, inflammation, colorectal cancer, gum infections and asthma. They also help maintain a healthy weight, improve carotid artery health and blood pressure. So, don't hesitate to include around 48g of whole grains in your daily diet.
Look for them when you shop. 15-20% of the food products on supermarket shelves are made up of whole grains. So, look for those that carry the "wholemeal" label or look for a product that is made from whole grains or flours.
Diversify the consumption of carbohydrates. There are not only flour and bread, but also pasta, cereals, biscuits, wraps, scones and other products based on wholemeal flour, so read the packaging carefully.

Step 5. Include healthy fats

Not all fats are bad for your health. In fact, some should definitely be included in your meal plan. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids are appropriate because they provide some benefits, such as lowering bad cholesterol (LDL) and increasing good cholesterol (HDL), but they also help stabilize insulin and blood sugar levels.

Foods high in monounsaturated fatty acids include avocado, canola oil, nuts (almonds, cashews, pecans and macadamias, nut butter), olive oil, olives and peanut oil

Step 6. Eliminate trans fats

They are contained in hydrogenated vegetable oils, so you can identify them if you find "hydrogenated oil" written on the labels. They increase bad cholesterol and lower good cholesterol, with the consequent risk of heart disease, cancer, heart attacks and infertility.

Major sources of trans fat include industrially fried and prepackaged foods, especially baked ones.
Beware of products that pretend to be free of trans fat. For example, in the United States, the Food and Drugs Administration (FDA) authorizes "trans fat free" if a particular food contains up to half a gram per serving. Imagine, then, that if the consumption is high, every half gram can become an excessive quantity. As far as the European Union is concerned, a regulation has not yet been established that regulates the content of trans fats in food products or the related labeling within the Member States.
Trans fats are so bad for your health that New York City has passed a law banning their use in restaurants.

Step 7. Read the tables

By paying attention to the nutritional tables on the packaging, you can stick to a healthy choice of your foods. Another very important part of the table is the portion information: it suggests how many portions are contained in each pack and what the nutritional data are for each of them.

You should also read what the calorie intake of each serving is;
Try to limit the following substances: trans fats, saturated fats and sodium. Not only do they promote obesity, but also the onset of heart disease and hypertension.
Opt for foods rich in fiber, vitamin A, vitamin C, iron, vitamin D, and calcium;
Your dietician can help you get all the nutrients you need and in the right quantities.

Step 8. Get to the stove

It's convenient, fast and easy to eat out or buy ready-made meals. However, you cannot control the preparation of the food or the ingredients used. One of the most effective ways to lose weight is to cook at home. You can choose healthier cooking methods (like baking instead of frying) and fresh ingredients.

Plan your meals. By drafting a weekly menu, you will be less likely to let the situation get out of hand and order takeaways in the middle of the week. You can make your life easier by preparing healthy dishes to freeze and consume according to your needs.
Try to enjoy cooking. Give yourself a new set of knives or a cute apron. This way, you will find the right motivation to spend more time in the kitchen.

Step 9. Don't neglect snacks

Good news! You can indulge in a snack while following your diet. By eating more often, you can speed up your metabolism and help your body burn more calories throughout the day. In fact, a healthy snack also helps reduce hunger and keep you from overeating at mealtimes.

The secret lies in the choice of food. Consume fresh fruits and vegetables, nuts or low-fat dairy products. Try a few slices of cucumber with chickpea hummus for a satisfying afternoon snack.
Keep healthy snacks on hand when you are at work. If you have some toasted almonds in your desk drawer, you will be less likely to go looking for cookies left behind by a colleague on a break.

Step 10. Flavor your dishes

If they are appetizing, you won't be able to resist the temptation to eat them. To add flavor to dishes and stay healthy, try dressing them with some sauce. For example, you could pour tomato puree instead of butter over baked potatoes to lower your fat and calorie intake. Moreover, it is also a way to enrich the meal with other vegetables.

If you season chicken, fish and salads with some sauce, you can make your dishes more varied and interesting. Try buying a fresh salsa at the supermarket or make your own.
You can flavor almost any dish by adding spices and herbs. By the way, they are all calorie-free. Try buying parsley, rosemary, or thyme. They will make your chicken, pork or salad recipes more succulent and original.
In addition to the flavor, some ingredients are also good for your health. For example, garlic has anti-inflammatory properties. Use it to season fish or soups - you will get a healthy and appetizing meal.
Turmeric is another fairly used spice that should never be missing in the pantry. Try adding it to salad dressings to add flavor.

Part 3 of 5: Foods to Avoid

Step 1. Avoid crash diets

It can be very tempting to try the latest trend in diets. Often, newspapers and television networks report the experiences of famous people who have successfully tried the most popular slimming treatments. However, it is important to remember that not only are they ineffective, they can also have adverse health effects.

Most crash diets focus on one food group, such as carbohydrates. On the contrary, a healthy diet involves the intake of different foods, which is a program that includes the intake of all nutrients. Avoid diets that require you to eliminate the consumption of certain categories of foods.
Some crash diets can harm the body, because they promote a very low calorie intake, causing serious health dangers. Rather, get the recommended amount of calories for your build and make healthy choices.

Step 2. Avoid industrially produced foods

Processed foods and ready meals are rich in substances that should be avoided: sodium, saturated fats and sugars. This does not mean that a fast food hamburger or frozen food will kill you, but they are foods that you should limit.

The Dietary Guidelines for Americans recommend not getting more than 10% of calories from saturated fat. If you follow a daily diet of 1500 calories, it means that you can eat 15 grams of saturated fat per day. Fast-food burgers contain between 12 and 16 grams

Step 3. Stay away from sugary drinks

Sugary drinks, especially soft drinks, promote weight gain and obesity. The calories that we take safely from the straw are always calories and contribute to accumulating pounds, so try to remove or reduce their consumption.

The most thirst-quenching drink is and always has been water. Also, by consuming more of it, you will feel fuller and you can decrease the amount of food you consume during meals.

Season it by adding a few slices of lemon, cucumber, mint or other fresh ingredients
Fruit juice looks healthy, especially if it is 100% pure, but it contains a lot of sugar. Drink it in moderation or add a little water for beneficial nutritional effects with fewer calories.
In a study conducted by researchers at Harvard University, the consumption of sugary drinks is linked to 180,000 deaths worldwide per year, including 25,000 in the United States alone.
Another study dating back to 2013, conducted by scientists at Imperial College London, found that the risk of type 2 diabetes increases by 22% for every 340g of sweetened drinks consumed daily.

Step 4. Avoid certain ingredients depending on your health condition

If you have a digestive disorder that prohibits you from taking certain ingredients, read labels carefully and stock up on products that fit your dietary needs.

Celiac disease. Celiac disease is a chronic inflammation of the small intestine caused by intolerance to gluten, a protein found in wheat, rye and barley. Thanks to a greater awareness of the needs of gluten intolerant subjects, it is possible to find various gluten-free products not only in specialized shops, but also in normal supermarkets.
Hypertension. It is a dangerous disease that precedes heart disease and heart attack. It can be partly managed with a diet rich in fruits, vegetables and lean proteins. The DASH diet - acronym for "Dietary Approaches to Stop Hypertension", or nutritional approach to reduce hypertension - has been shown to lower blood pressure. It is recommended by various health organizations, including the U. S. National Institutes of Health, and has been ranked the best diet of 2012 by the U. S. News and World Report, a US communications company that publishes news, opinion, consumer advice and market analysis.
Food allergy. If you suspect you have a food allergy, get allergy tests. Eight foods are responsible for 90% of all food allergies: peanuts, nuts, milk, eggs, cereals, soy, fish and shellfish. If you are allergic, read the packaging carefully to avoid products that can trigger allergic reactions.

Part 4 of 5: Healthier Lifestyle Choices

Step 1. Get used to it gradually

While you may be tempted to cut your calorie needs drastically and set unrealistic expectations to accelerate weight loss, a slow and determined approach will be more effective and easier to maintain.

Only change one meal a day. Instead of suddenly going on a diet, try to introduce only one healthier or smaller meal per day. By gradually changing your diet, you will not feel deprived of anything, but you will have time to adjust to the new situation.
Eliminate or replace the daily snack. If you always eat a cookie at 3pm for your coffee break, peel a peach or just skip snack time. Settle for a cup of green tea with a squeeze of lemon.

Step 2. Get moving

A proper diet allows you to start adopting a healthier lifestyle. However, you will see better results if you also start exercising. According to some studies, combining diet and physical activity results in health and weight loss benefits.

Try to exercise at least an hour a day. You can break it down into steps of a few minutes to make it more manageable. For example, try walking to work and climbing stairs instead of driving and taking the elevator.
Get out. People who train outdoors feel calmer. Explore your neighborhood or take a walk in a national park near you.
Call a friend. If you train with someone, you are more likely to stick to your goals. Suggest that a friend take a yoga class together or take a long walk after work.

Step 3. Rest

If you don't get enough sleep, you are more likely to gain weight. When you can't rest, your body produces more cortisol, the stress hormone, causing you to seek comfort in food rather than encouraging you to make healthier choices.

Try to get 7-9 hours of sleep every night. This way, you will tend to have a healthier body weight than when you only sleep 5-6 hours.
Avoid using devices that emit blue light (smartphones, tablets, laptops, and televisions) at least half an hour before bed, as they can keep you awake.
Try to keep the pace. If you go to bed at the same time every night and wake up at the same time every morning, you will be more active and rested.

Step 4. Reduce Stress

Stress and weight gain are linked. When you are stressed, the body produces more cortisol which tends to store more fat, usually in the abdominal area. To get the most benefit from your diet, you need to try to reduce daily tensions.

A great solution is to train regularly. In this way, the body circulates the endorphins that promote good mood.
Breath deeply. A very effective way to reduce stress is to focus on your breathing. Introduce and expel the air, inhaling and exhaling slowly. Doing so will slow your heart rate and clear your mind.

Step 5. Give yourself some rewards

By scheduling small rewards, you will be able to keep the excitement high as you continue your diet and stay on track.

Plan a day in which to break the rules. Give yourself one day a week to forget about your dietary restrictions and eat whatever you want. You will have something to wait for and avoid missing certain foods.
Beware of "forbidden" foods. By our nature, we desire more the things we cannot have. It doesn't matter that you "never" include a particular dish in your diet. Allow yourself some exceptions so as not to be seduced by some succulent pleasures.

Step 6. Check your progress

To keep track of your improvements, establish a system that allows you to see how you are doing.

The food diary you started writing to keep track of old eating habits can be a great tool to know which way you are headed. Compare your progress, temptations, and successes each week.
Use an online program. Enter all the information relating to your new food plan (starting weight, target weight, daily menus) in a software that monitors your evolution. Many programs also offer healthy recipes and provide forums where you can connect with other people who share your goals.
Check your weight every week. It is not only the daily diet that matters, but also what the scales say. Establish a day a week to weigh yourself and write down the results you have achieved.

Step 7. Set goals that will allow you to improve your health

To have a healthy lifestyle, you need to learn to set realistic goals. Don't make impossible claims, like "lose 7 kilos in a month". Instead, set smaller, more achievable goals. Typically, to lose weight properly, you need to lose 500g to 1kg per week.

Set yourself manageable goals, such as working out six days a week. This way, you will be able to accomplish them more easily and you can reward yourself every time you reach a small milestone. Avoid food-based rewards; give yourself a new tracksuit or a pair of sneakers

Step 8. Don't skip meals

You may be tempted to accelerate weight loss by skipping meals, or be so busy or distracted that you forget to eat. Whatever the reason, this will only get in the way of your diet. You risk gorging yourself during the day or causing your body to store fat stores and slow down your metabolism. Therefore, try to have three meals a day accompanied by one or two snacks or eat four or six times a day in moderation.

Eat Healthily at a Japanese Restaurant Step 5

Step 9. Pay attention to food

Nowadays it is very common to eat while watching TV, checking your cell phone or about to go out, but there is a risk of gulping down more than you need. When it's time for lunch or dinner, eliminate all distractions and sit down at the table. Focus on the food in front of you and appreciate its scent, appearance, taste and texture. Put your fork down between bites to give yourself time to chew thoroughly.

Step 10. Stop once you've reached your goal

Some diets are real lifestyles that can be followed continuously, while others are designed to achieve specific goals in a shorter period of time. Many are fine if they last for a while, but in the long run they risk not being healthy.

Pay attention to the "yo-yo" effect. Also known as weight cyclicality, it is the phenomenon in which the cyclical loss and regain of body weight occurs following various diets. It can cause psychological distress, dissatisfaction and binge eating and, over time, damage the cells that line blood vessels, increasing the risk of heart disease

Step 11. Finish your diet

Ending a diet can be a relief, but if you resume your old eating habits, you risk regaining the weight you lost so hard. Instead, try a maintenance program to stay fit.

If you have followed a diet based on liquid foods or that has significantly limited calorie intake, you must be careful to gradually reintroduce solid foods into your diet so as not to traumatize the body. Consume homemade soups, fruits and vegetables for a few days before adjusting to a healthy eating routine

Part 5 of 5: Having the Right Attitude

Step 1. Stay positive

The strength of positive thinking is not a chimera. In fact, it is crucial to eat a balanced diet. It can keep the motivation high, but also the energies. On the other hand, negative thoughts can promote bad behavior, such as hitting on food to satisfy emotional hunger and skipping workouts.

Don't be negative. Try not to blame yourself if you go wrong and eat pizza instead of something healthier. Instead, get back on track the next day

Step 2. Get a healthy picture of your body

Some days it is difficult to feel comfortable in your own skin. It mostly happens if you are constantly surrounded by extraordinarily thin figures of famous people. However, it is very important for general health and well-being to have a positive body image: it increases your self-esteem and predisposes you to make healthy choices.

Focus on the best aspects of your body. If you love your arms, say it when you look in the mirror. Get in the habit of complimenting yourself at least once a day.
Record a thought-provoking phrase or quote when you mirror yourself. By encouraging yourself every day, over time you will be able to develop a more positive body image.

Step 3. Be kind to yourself

Stop scolding yourself. According to some research, if you are more forgiving of yourself, you will be able to get back into shape more easily. When a negative thought comes to you, try to recognize it and then let it go. It really doesn't make sense to blame yourself for missing a session at the gym. It is much more effective to forgive yourself and move on.

Tell someone (or everyone) that you are on a diet. By declaring it, you will prepare yourself to successfully carry out your business, because you will take responsibility in front of others. You could also count on the support of family and friends who will encourage you to achieve your goal.
Join a support group. It may already be established or you can train it yourself. Post an ad on Craigslist stating you're looking for a weight loss partner, or start or join a healthier eating meetup group.
Stick encouraging phrases on the refrigerator. By having wise words that can lift your mood, you will be able to face the most difficult days of your diet.
Don't deprive yourself of everything that makes you feel good. Go to a beauty center, go to the hairdresser, buy a new perfume. Anything that makes you feel special and pampered can make up for the lack that sometimes creeps in when following a diet.

Advice

Try to eat lots of fruits and vegetables.
Try to lose only 500g or 1kg per week, otherwise you risk compromising your health condition.
Stay hydrated.
Avoid sitting on the sofa all day watching TV.
Don't eat late at night.
Don't throw in the towel if you have a setback. If you can't resist the temptation of a fried donut, that's not a problem - it's human.
Don't mind too strict food restrictions. Instead, replace a dish you can't resist with a healthier one instead of completely eliminating it, otherwise you could succumb to compulsive hunger.
Do not forbid your favorite dishes, even if they are harmful to your figure. Indulge in a few small portions of what you like from time to time.

Warnings

If you are considering taking diet pills, consult a doctor for a prescription or get tested to see if there is any health problem that is preventing you from losing weight. If you take them, follow the instructions in the package insert or the doctor's recommendations. Diet pills can be very dangerous if they are not taken correctly.
It is not recommended to consume less than 1200 calories a day for women or 1500 for men. Do not follow a diet below these values, otherwise it could have negative effects on your health condition.