Diet Guidelines for Losing Weight
- Each meal should be a balance of carbohydrates, protein, and fat
- Aim to drink at least 1.5-2L of water per day. This will control food cravings.
- Eat within 1 hour of waking up – breakfast is the most important meal of the day
- Try to consume the bulk of calories earlier in the day so your body has a chance to burn off those calories.
- Eat every 3-4 hours: ideally Breakfast, Mid-morning snack, Lunch, Mid-day snack, & Dinner). This will keep your metabolism high and will prevent over-eating.
- Consider portion size and eat slowly – one portion is approximately the size of your fist.
- Become a conscious eater – do not eat in front of the TV etc.
- Avoid late-night snacking.
- Rule of thumb: do not eat at least 2-3 hours before going to bed
- Try to avoid processed foods such as white rice, pasta, and bread (including pastries and muffins). Replace these with whole grain products or eat in small amounts.
- Cut-down on sugar intake – your energy levels will improve drastically.
- Plan out meals and snacks and keep up a healthy variety of food choices.
- Allow yourself 1 cheat day per week
Sample Day
Breakfast:
· 1 grapefruit, 1 poached egg, 1 piece of whole wheat toast, Or
· 1 small bowl of oatmeal with cinnamon, skim milk, 1 tbsp. honey, fruit & nuts
Mid-morning snack:
· 1 medium apple sliced into cottage cheese, Or
· Small skim or 1% latte and banana
Lunch:
· 1 cup of whole wheat pasta with chopped veggies and 1/5 skinless chicken breast, Or
· Turkey sandwich on whole wheat bread with a small cup of soup (water-based, low in sodium)
Mid-afternoon snack:
· Yogurt with granola, Or
· Carrot and celery sticks with dip or peanut butter
Dinner:
· Green salad with avocado and skinless baked chicken breast and balsamic and olive oil, Or
· Medium filet of fresh salmon or light fish with baked veggies in herbs & olive oil
