A dieting plan is a meal-based guide that helps in losing weight and provides the body with required nutrients. It should be enjoyable, flexible and sustainable for a lifetime. It should also take into account the person’s tastes, lifestyle and medicines.
It should also not cut out whole food groups because it can lead to nutrient deficiencies and health problems.
Carbohydrates
Carbohydrates, mainly starches and sugars, are the body’s main energy source. During digestion, they are broken down into simple sugars (blood glucose), which are used as energy by cells throughout the body. Extra glucose is stored in the liver and muscles or changed to fat for future use.
Diets low in carbohydrates help many people lose weight. However, too few carbs can lead to fatigue, irritability and constipation.
A registered dietitian can recommend a balance of carbohydrates that fits your individual needs and taste preferences. A dietitian can also explain how to read food labels and determine serving sizes for starches, grains and other foods that must be counted as carbohydrate servings. She can also advise on which foods may be counted as free foods (not counting carbs), such as nonstarchy vegetables, fat-free and low-fat dairy and fruits. She can also suggest recipes that provide an optimal balance of carbohydrate, protein and fiber for weight loss and optimal health.
Fats
Fats provide energy for the body and help build hormones, nerve tissue and cholesterol. They also assist in absorbing vitamins A, D, E and K. They help you feel full and give foods a rich taste. It is important to have some fats in the diet but it is also harmful to eat too much. Too many calories from fat can lead to obesity and heart disease. Try to eat more healthy fats from vegetable sources and limit unhealthy fats like butter, lard, ghee and suet. The healthier choices include rapeseed oil, olive oil, avocados and oily fish such as kippers, mackerel and salmon.
