Proper nutrition for weight loss is an important part of any plan: you want to get all of the nutrients your body needs
while still cutting calories. At Horizon Weight Loss, we will help you develop an eating plan that’s manageable with your lifestyle.
The first step is portion control. Remember, in order to lose weight, you want to reduce the number of calories you take in. For most people, an eating plan with 1,200 to 1,500 calories a day will result in healthy and effective weight loss.
Along with the amount of food, you also want to monitor the types of food you eat. Here are some common foods to add to your diet or eat in moderation:
- Add fruits and vegetables
- Add whole grains
- Add fat -free or low -fat dairy products
- Add protein with lean meats, beans, eggs, and nuts
- Avoid saturated and trans fats
- Avoid cholesterol
- Avoid sodium
- Avoid added sugars
Eating healthy doesn’t have to be hard. Take a look at our:
Download our free food journal today.
Avoiding foods that are high in saturated fat and cholesterol is one way to reduce your risk for heart disease. Despite
what you may have heard, though, fats aren’t necessarily bad for you – your body needs a certain amount of fat to function. However, all fats are not created equal.
This is how the different fats compare, and how they fit into a healthy eating plan:
Trans-fats are produced during the processing of margarines and vegetable shortenings. Any processed
foods made with partially hydrogenated oil (read the label for ingredients) contain trans-fatty acids, which
also raise cholesterol levels. Foods that contain these fats are margarines, vegetable shortenings, certain
baked goods (cookies, crackers, pastries), deep-fried foods.
Recommendation: Eat less trans-fat
Saturated fat raises blood cholesterol more than anything else in the diet. This type of fat is found in
large quantities of animal products, including fatty meats, cold cuts, poultry skin, cheeses, butter, shortening, chocolate and coconut.
Recommendation: Eat less saturated fat
Dietary Cholesterol is produced naturally by the body. Dietary cholesterol also is found in foods that are
derived from animals, but not plants, and tends to raise blood cholesterol. It’s found in eggs, organ meats, shrimp, crab, squid, meat, dairy products, poultry and fish.
Recommendation: Eat less cholesterol
Monounsaturated fats help reduce your blood cholesterol when substituted for saturated fats. They are
found in the greatest amounts in food from plants, including olive oil, peanut oil, canola oil, nuts (including
almonds, filberts, macadamias, pecans, pistachios, peanuts), avocado, pickled herring, peanut butter.
Recommendation: Use monounsaturated fats
Using monounsaturated fats…Here are some tips for getting more monounsaturated fats into your diet:
For baking: Use canola oil instead of shortening, margarine or other oils.
For sautéing: Use canola or olive oils. Caution – if cooking at high temperatures, use canola oil.
As a spread: Use almond, hazelnut, cashew or walnut butter on toast or a bagel, or spread on an apple,
carrot or celery sticks as a snack.
In salads: Use extra virgin olive oil (1 or 2 parts oil to 1 part vinegar) with flavored vinegars. For a
gourmet touch, try walnut, hazelnut or avocado oil.
No, not at all. In fact, many of our patients report an increase in energy and reduced hunger!
The program at Horizon Weight Loss is different from many mainstream weight loss programs in that it is not based on prepackaged foods. We encourage a diet that consists of real, grocery-store food. Most importantly, we will work to educate you on appropriate portion sizes and food choices to create long-term results.
Losing, gaining or maintaining your weight depends on how many calories you take in and use up during the day. It’s a simple equation called Energy Balance:
- If you eat more than your body needs, you store the extra calories as fat.
- If you don’t take in enough calories to meet your body’s energy needs, your body will use the stored fat.
People who want to lose weight often focus on counting the number of calories they take in, but overlook the calories they expend. The best route to lasting and healthy weight loss is combining dietary changes (lowering the calories consumed) with exercise (boosting your caloric output).
The calorie tally
A calorie represents energy. Each pound of fat your body stores represents 3,500 calories of unused energy. To lose one pound, you have to create a deficit of 3,500 calories by taking in 3,500 less calories over a period of time than you need, or doing 3,500 calories worth of exercise.
Adding 15 minutes of moderate exercise to your daily schedule will use up 100 extra calories per day. Maintaining this schedule would result in 700 extra calories burned per week, or a loss of about 10 pounds in one year, assuming your food intake stays the same.
To look at energy balance another way, just one extra slice of bread a day – or any other food that contains approximately 100 calories – can add up to 10 extra pounds in a year if you don’t increase your physical activity!