73 ways to diet the healthy way
Following a diet plan is not easy... So if you're looking for healthy weight loss and diet tips you've come to the right place. We have 73 do's and dont's for losing weight and shaping up. From the foods and exercises to tone you up, to what food groups and how much you should be eating.
istockMarilyn Monroe swore by the grapefruit diet plan and, as it turns out, there may have been some method to her madness. Researchers at the Nutrition and Medical Research Centre in San Diego discovered that eating a grapefruit or drinking grapefruit juice before a meal resulted in more than three pounds of weight loss in 12 weeks. This is because there is a naturally occurring chemical in grapefruits that lowers insulin levels, reducing cravings and increasing your body’s ability to burn fat.
Rex FeaturesWatercress is full of nutrients, including vitamin B1, B2, B6, C and E, as well as minerals manganese, carotene and potassium. This makes watercress a powerful cleansing agent, improving the digestion and nourishing the skin, while its diuretic properties help to flush out toxins and excess fluids. Eat it just like lettuce as part of a salad.
DO eat plenty of vegetables. Most are low in calories but high in fibre, keeping you feeling fuller for longer. Plus, they are packed with toxin-battling antioxidants, which can help to boost your beauty and vitality, as well as keep your energy levels up. The best are...
iStock...Broccoli, which contains almost a complete set of vitamins, as well as essential minerals like calcium and potassium, and is high in fibre and relatively low in calories – making it a great meal-time addition to boost your general health and vitality. As is...
iStock...Spinach, which is a fantastic source of antioxidants, potassium, iron, magnesium, vitamin B (particularly good for boosting energy levels) and vitamin C. It’s also low in calories and high in fibre, which helps to curb cravings and keep sugar levels on an even keel. Eat instead of your dietary boring lettuce salad, or stir a handful into your meal during cooking.
iStockAsparagus is particularly high in vitamin B, which naturally aids healthy energy levels. It is high in fibre and other antioxidants, which regulate your insulin levels and keep you feeling fuller for longer. Asparagus is also thought to have anti-inflammatory effects on our digestive system, helping to flatten bloated bellies.
istockBean sprouts are good all-round health boosters as they are extremely low in calories, but contain a full set of vitamins (A, B, C, D, E and K), as well as essential folic acid, iron, calcium, magnesium and zinc. These elements combined can improve overall health and vitality, and help you keep your energy levels up for longer.
IstockDON’T be too strict on yourself. Give yourself a treat every now and then as a reward for all your hard work. Just be sure to factor it into your daily calorie intake, and limit treats to once or twice a week. That way, they’ll taste so much sweeter.
IstockDO limit the amount of animal fats you take in. Animal fats are most concentrated in dairy products like cheese, milk and cream, egg yolks and meats – particularly red meats like pork, lamb and beef. Opt for lean fish and dark turkey meat instead, and try to eat veggie a few times a week, too.
iStockBut DON’T forget that not all fats are bad for you. Polyunsaturated fats like those found in olive oil can stop you feeling hungry, while olive oil itself contains a naturally-occurring chemical called oleic acid, which aids the breakdown of excess fats in the body.
iStockDO remember to include in your diet and every meal if possible a good portion of protein, like turkey meat, which is extremely lean and a great source of protein. This helps to build muscle mass, reduce cravings and fill you up for longer.
iStockOily fish like salmon is high in protein and packed full of healthy omega 3 fatty acids, which can alter the levels of a hormone called leptin in your body. Leptin regulates energy intake and expenditure, and is therefore essential if you’re looking to speed up your metabolism. Try eating two to three servings of oily fish a week.
IstockVegetarian or vegan? Try tofu or soya protein instead...
IstockOr beans, which are a good source of fibre, protein and complex carbs, too.
IstockAnd DON’T think that protein supplements are just for WWE wrestlers. The average women doesn’t have nearly enough testosterone (the male hormone) charging round their body to build muscles like men do. Rather, drinking a low-carb whey or hemp protein smoothie is a great, low-fat way of strengthening the body and keeping you feeling fuller for longer. Knock one back after a workout or for breakfast with a banana in the morning.
IstockDO remember that carbs are your friends. DON’T cut them out. They give your body the energy it needs to function and help to power your metabolism – the mechanism our body uses to burn energy and fat. The best are...
iStockComplex carbohydrates that are full of fibre are a source of basic, steadily-burned energy for the body, which can help to regulate our blood sugar levels and keep us feeling fuller for longer. Sweet potatoes are particularly good because, as well as the above, they also contain energising vitamin B.
iStockBrown rice can aid weight loss as a source of slow-release energy, which keeps you satisfied for longer. Each grain is packed with vitalising B vitamins and strengthening protein too.
iStockOats provide your body with slow-release, natural energy throughout the day. This can lower your cholesterol and help to maintain a healthy metabolic rate.
iStockSuper wholegrain quinoa is high in protein, complex carbs and fibre, and can supply your body with a steady stream of energy throughout the day. It’s also rich in B vitamins, which are known to help combat stress.
iStockBut wholegrain wheats like brown bread and brown pasta are great too. For portion size, you should be able to fit the amount of carbs you eat per meal in the palm of your hand.
iStockParsnips are high in soluble fibre, which helps to lower cholesterol and keep energy resources ticking along steadily. They contain a wealth of vitamins and minerals too, including folic acid and vitality-boosting B vitamins. They’re also relatively low in calories, so ditch the roast spuds and opt for parsnips instead.
iStockDO eat little and often to keep your energy levels up and your metabolism at an even keel. Having five small 250-400 calorie meals a day has been shown to aid weight loss. Think wholemeal toast and almond butter, yogurt, seeds and fruit, salads, soups, steamed vegetables and oily fish.
IstockDON’T forget to stock up on healthy snacks at home like fruit, yogurt, nuts and wholegrains, and clear away processed foods like biscuits, cakes, crisps and chocolate. After all, you can’t eat them if they’re not there.
IstockDO keep yourself busy, and find other ways of releasing stress. Pick up a hobby, join a book club, listen to music or try your hand at painting instead to take your mind off of comfort eating or snacking out of boredom.
IstockDO set yourself realistic goals. Sadly, none of us are going to wake up looking like Rosie Huntington-Whiteley a week after starting our diets plans (apart from Rosie, that is). Instead, set yourself a series of short-term goals that lead towards an overall weight loss goal. Consult a dietician or your doctor to work out a healthy weight to aim towards.
iStockDO exercise regularly to burn excess calories, strengthen and tone your body. Aim for two to three cardio sessions a week, starting off at 30mins each, and gradually progressing to 45mins/1hr. This can be running, swimming, playing energetic sports or cycling, to name a few.
IstockBut DON’T over do it. Have rest days in between active days where you take it easy instead or take light exercise, like walking for 25 minutes.
iStockDON’T forget to mix it up. If our bodies are doing the same exercise at the same resistance all the time, they will eventually get used to it, and our fitness and weight loss progression will plateau. Instead, try different activities on different days. Try dancing one day for an hour, yoga another and running the next. That way, it’ll be more fun, too.
Rex FeaturesAnd DON’T think weight training is just for body builders. As we mentioned before, female bodies are simply not designed to bulk out in the same way men’s are. Weight training is a great way to burn calories, as well as strengthen and tone the body. Stick to low weights, core exercises and stretches for a long, lean muscle look.
IstockDO cut down on alcohol. It’s full of empty calories of very little nutritional value that’ll leave you feeling sluggish, hungry and dehydrated, making you more likely to reach for unhealthy foods to soak up your hangover the next day.
IstockDO remember the power of sleep. Eight hours kip is enough for our bodies to fully repair themselves and re-energise, keeping our metabolisms speeding along and our moods soaring.
DON’T go it alone. Find yourself a gym buddy. Exercising with a friend can help you to stay focused and motivated. Plus, it’s way more fun that way.
IstockDO keep a food diary. At least until you’ve got the hang of your healthy new diet. That way, you’ll be able to track patterns in your eating behaviour, spot possible pitfalls, or even just give yourself a pat on the back and factor in a treat.
Rex FeaturesBut DON’T forget to have fun. Diet plans are there to be stuck to 90 per cent of the time but for the other 10 per cent, let loose - treat yourself, and above all, don’t take it all too seriously. Everything in moderation, after all...
iStockDO turn your body into a fat-burning furnace with metabolism-boosting foods like chilli. It contains a chemical called capsaicin, which boosts the metabolism by increasing the body’s temperature. A single pepper contains a full day’s supply of beta carotene (which is great for maintaining healthy skin, hair and nails), and twice your recommended daily allowance of vitamin C – an essential antioxidant that helps to battle toxins and foreign bodies in the blood stream.
iStockEndurance athletes swear by ginseng and often take it in tea or supplement form before a big race. This is because it speeds up the metabolic rate, enhancing their performance by giving them the extra energy they need to last the distance. Transfer this tip to your own busy life, and see if it helps you last that little bit longer.
istockGarlic is well-known for helping to lower blood cholesterol, as well as being a great immune system booster and a natural antibiotic. This not only improves the general health of the body, but also aids blood circulation, helping the body to flush out toxins and battle against cellulite. It’s also great for boosting the metabolism.
istockLemons aid the restoration of the body’s acid-alkali balance, keeping your insides at a steady pH. This means that your body is better able to support healthy bacteria and assist the removal of environmental and dietary toxins in the body, which in turn can help to stimulate a sluggish metabolism. Try drinking the juice of one lemon in a mug of hot water as a morning beverage and see if it makes a difference.
iStockKelp (or seaweed) is prized for its high levels of iodine. This helps to stimulate the thyroid hormones in your body, which regulate your metabolism. It also contains several minerals which have been found to assist the breakdown of belly fat and relieve water retention. Pick it up from health food stores in a supplement form.
iStockTropical fruits like pineapple contain an exotic cocktail of nutrients essential for the metabolism - among them iodine, which promotes healthy thyroid (the gland which regulates the metabolism by controlling how quickly it burns energy) function. Meanwhile, high levels of B complex vitamins, potassium and calcium stimulate blood flow and lower the cholesterol.
iStockCinnamon helps to curb soaring blood sugar levels by stimulating insulin production. There is some evidence to suggest that cinnamon extract also makes fat cells more responsive to insulin, which means they’re much less likely to hold on to excess energy, and far more likely to burn existing stores instead. Add a pinch to your cereal in the morning.
iStockSuper-algae spirulina has so many health benefits it’s a wonder we aren’t eating it all the time. Not only do the unique phyto-nutrients it contains power the immune system, improve digestion and cleanse the body, but they have also been shown to reduce fatigue, control the appetite, promote heart health and boost energy levels - all serious diet DOs. Add to green smoothies raw to reap the benefits.
istockDO spice things up to smooth out cellulite. Spices like turmeric and cayenne pepper stimulate the circulation, reducing swelling and battling toxins with high levels of antioxidants. Try making a low-fat veggie curry a few times a week with some of the other ingredients listed here and see if it makes a difference.
iStockDO swap out your builder's brew for herbal teas like peppermint. Peppermint is known for its potent healing and calming digestive properties, so if you’re looking to slim down, it makes sense to start including it in your diet. The easiest way to do this is to drink it in tea form, so pick up a box from your local supermarket (organic if possible) and try drinking three cups a day. Great for clearing the skin, too!
iStockGreen tea can help you to maintain steady energy levels. This is due to the high concentration of natural antioxidants - called catechin polyphenols - that it contains.
istockNot only are nettles packed full of antioxidants, but they also have an anti-inflammatory effect, calming skin complaints like eczema and acne, and aiding digestion. Meanwhile, their diuretic properties help to eliminate urea and other waste products from the body and prevent fluid retention.
istockThanks in part to its high dietary fibre content, fennel is also a wonderful detox supplement, promoting healthy digestion, reducing swelling in the body, and flushing out toxins and excess fluids diuretically. It’s great for the hair too, apparently, so pop down to your local health food shop and pick up a box of tea.
istockphotoWe’ve all heard of the antioxidant powers of green tea, but when it comes to cleansing, white tea is definitely the pick of the bunch. White tea is made from the young bud of the tea plant, picked when the leaves are at their most potent. The leaves are then dried naturally, helping to preserve their natural properties. As such, white tea is incredibly high in polyphenols and catechins, antioxidants used to fight off free radicals in the body.
iStockDO flatten your belly by eating foods that calm and sooth bloating, like tomatoes...
istock...And cranberry juice, which has fantastic diuretic properties. This means that it encourages the body to get rid of excess fluids through excretion (going to the toilet). Swap out your morning OJ for a glass of sugar-free, all natural cranberry instead.
iStockFor a quick-fix body detox, try adding a few capfuls of apple cider vinegar to your meals. It acts as a digestive tonic, helping to slay harmful bacteria in the intestines, flush out toxins and relieve water retention around the stomach.
iStockNot only are almonds packed full of skin-boosting vitamin E and protein, but their high fibre content stops you feeling hungry. In 2007, researchers at Purdue University also revealed that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat.
istockCucumber is a natural diuretic, which means consuming it eases water retention and bloating in the body. Why not make a slimming watercress, bean, mint and cucumber salad for a powerful tummy-flattening lunch?
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istockDO drink plenty of water. Water is essential to the proper chemical functioning of every single cell in your body, so you need it to be able to work to your fullest capacity. The recommended amount is 2 litres a day (about eight glasses). Try to stick to it!
Rex FeaturesDO eat detoxing foods that are high in antioxidants to increase vitality and boost beauty. Each jewel-toned pomegranate seed contains high levels of antioxidants called ‘flavenoids’, as well as vitamins A, C and E, folic acid and iron, which supports the blood in transporting oxygen around the body. Because of these nutritional benefits, pomegranates are famed for improving skin quality.
iStockTiny but mighty, berries are stuffed full of antioxidants and fibre – just one cup of raspberries contains a whopping 6g. Plus, they’re low in calories too. Add a handful into a healthy smoothy or sprinkle over your breakfast cereal.
iStockAlongside rosemary, sage and peppermint, the high antioxidant properties of oregano – which is often used in Mediterranean cooking – helps contribute to healthy metabolic function as well as detoxing. Sprinkle over wholewheat pasta cooked with fresh chopped tomatoes and spinach for a healthy lunch.
iStockDO be aware of hidden calories in things like cereal bars. They might seem diet friendly, but while wholegrain varieties are high in slow release energy, vitamins and minerals, the sugars and fats used to flavour and bind them send the calorie count whizzing upwards.
iStockDON’T count bananas the same way you would other fruit. While they are a great energy source, and are high in skin-improving minerals like zinc, they are also higher in calories. Stick to eating them before exercise or chopped on your cereal in the morning.
iStockHummus – made from a blend of chickpeas, seasame paste, olive oil, lemon and cumin – is a healthy snack packed with protein, fibre, good fats and vitamins. However, the oil and the seasame send that calorie count rocketing sky high – a single cup of standard hummus is about 435 calories! DON’T cut it out, but DO limit your portion size to a spoon rather than a tub.
iStockThe word ‘salad’ doesn’t automatically means diet plan friendly- it’s what it contains that really counts. Oily or creamy dressings, fried croutons and meats like bacon, pork, lamb or beef, are loaded with fats and sugars, and can cancel out all your hard lettuce munching work in an instant.
iStockThose morning lattes might seem harmless, but whole milks, syrups and sugars catapult a low-cal coffee into the small meal count territory – a vente whole milk latte from Starbucks is around 180 calories, which is about the same as a pint of beer! Turn it into a once-or-twice weekly treat, opt for skimmed or soya milk, and factor it in to your daily intake.
iStockCheese often worms its way into diet plans, fooling us into thinking it’s healthy with high levels of protein and calcium. But remember – animal fats are the most calorific food sources you can eat, so are best kept to a minimum if you are trying to lose weight (a 100g chunk of cheddar cheese has 429 calories in it).
iStockMaybe it’s the association it has with salads that makes us think of mayonnaise as equally diet-friendly. The reality, however, is that it is high in both animal and vegetable fats - not particularly good for you - and high in calories (a tiny teaspoon is 50 calories, making a tablespoon around 150 calories). Ditch it and swap out for low fat plain yogurt instead.
iStockFruit juice is a great, vitamin-packed beverage, but don’t drink it like water. Most, especially those made from concentrate, are full of sugars that can potentially send your blood sugar levels crashing and your calorie count soaring. The same goes with smoothies, especially those made with yoghurt or bananas. One glass a day is more than enough.
IstockDO stick to a calorie-controlled diet. There are hundreds of weight loss fads and programs out there, but in truth, it really comes down to simple maths – in order to lose weight, we have to burn more calories during the day than we take in. Stick to the recommended 1,500 calories a day to lose weight and, when you reach your goal, 2,000 to maintain. This does depend on size and circumstance however, so if in doubt, ask your doctor.
IstockBut DON’T eat too little. It’s a real diet no-no. Not eating enough leads to a sluggish metabolism as your body fights to hold on to fat stores to use when other energy stores are depleted. You need energy to exercise, too, as well as perform normal everyday tasks, and depriving yourself of it will make you tired, unhappy, and moody. And no-one wants to feel like that.
