Fact File – Foods To Avoid Yo-Yo Dieting
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.
We have a mentality that a diet is something temporary, but lasting weight loss requires making lifestyle changes that will work long-term. Repeated crash dieting increases metabolic hormones. These changes cause you to put on weight around your middle, which is linked to insulin resistance, diabetes, high blood pressure, and heart disease.
The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the constant ups and downs. Forget the diet food products, low fat this, no added sugar that, what you need to succeed is to eat whole, real foods and here is a great list to get you started.
Remember always to aim for a healthy balanced diet, plenty of exercise and relaxation time. If you have certain medical issues, you may be asked to avoid some of these foods by your Health Care professional – if in doubt seek advice.
Fill up on vegetables and 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 |
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Fruits – great for snacks and dessert – choose different colours for a variety of nutrients
| Greens – Green grapes, kiwi, pear
Orange and yellows – Orange, banana, pineapple Blue and reds – Blueberries, cherries, blackcurrants |
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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 |
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Good fats (in moderation)
| Oily fish
Nuts – Walnuts, almonds Seed oils Olives and olive oil Avocado |
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Low-fat protein rich foods
| Pulses – Lentils, beans, chickpeas
Fish Lean meat Low-fat milk and natural low-fat yoghurt |
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Don’t delay; begin to make sustainable weight management happen for you by eating healthily and embedding healthy lifestyle habits.
