Best foods to eat to avoid yo-yo dieting
Yo-yo dieting has become the norm among many of us; shedding excess weight to feel confident on your beach holiday, to pile it all back on again over Christmas/stressful job/too little time/lack of exercise/difficult schedule etc etc etc.
Going on another strict calorie controlled diet seems like the only way in which you will fit into that dress you’ve had hanging up for your best friend’s wedding, but each time you embark upon your weight loss journey, you are a little more dejected, a lot more fed up and have no hopes that this time will be the last.
67% of men and 57% of women in the UK are overweight or obese. An estimated 54% are currently trying to shed pounds, but our efforts don’t stick. Most of us will regain almost all of what we lost, according to research, which is why the typical dieter tries a new plan four times a year.
We have this mentality that a diet is something to go on and then get off as quickly as possible, but lasting weight loss requires making lifestyle changes that will work long-term.
It’s not only your waistline that suffers from yo-yo’ing. Repeated crash dieting increases metabolic hormones, such as insulin, and elevates levels of sex hormones, including estrogen. These changes cause you to start putting on weight around your middle, which research has linked to insulin resistance, diabetes, high blood pressure and heart disease.
Forget the diet food products, low fat this, no added sugar that. What you need to succeed is to eat whole, real foods. Here is a great list to get you started.
Remember always to aim for a healthy balanced diet, plenty of exercise and find the time to relax. If you have certain medical issues, you may be asked to avoid some of these foods by your Healthcare professional – if in doubt seek advice.
Vegetables
Choose different colours for a variety of nutrients (your largest food group)
- Greens – spinach, broccoli, kale, green beans
- Orange and yellows – butternut squash, peppers, carrots
- Blue and reds – red cabbage, aubergine, purple asparagus
Fruit
Great for snacks and dessert, choose different colours for a variety of nutrients
- Greens – green grapes, kiwi, pears
- Orange and yellows – orange, banana, pineapple
- Blue and reds – blueberries, cherries, blackcurrants
Whole grains
Help fill you up for longer and help to avoid temptations
- Whole wheat pasta
- Brown/wild rice
- Whole grain bread
- Quinoa
- Oats
- Buckwheat
- Bulgur
- Corn
- Rye
- Spelt
Good fats
In moderation
- Oily fish
- Nut (walnuts and almonds)
- Seed oils
- Olives and olive oil
- Avocados
Low-fat protein rich foods
- Pulses (lentil, beans, chickpeas)
- Fish
- Lean meat
- Low-fat milk and natural low-fat yoghurt
Don’t delay, begin to make sustainable weight management happen for you by eating healthily and embedding healthy lifestyle habits.
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