If you’re trying to shed some pounds, you likely already know that maintaining a nutritious, well-balanced diet is one of the most important things to do. However, staying on track and sticking to a healthy meal plan can be difficult, especially when you don’t have clear guidelines to adhere to. Luckily, there are a few rules of thumb experts swear by as some sure-fire ways to achieve a healthier body.
To discover some of the most helpful food rules you can follow to take inches off of your waist, we spoke to experts Lisa Richards, nutritionist and creator of The Candida Diet, Catherine Gervacio, dietitian, and Dr. Mrinal Pandit, nutritionist. They told us that filling half of your plate with fruits and vegetables, ensuring you include fiber and protein with every meal, and limiting your intake of processed foods are all great steps to take. Find all of their expert insight below and more details on these rules below.
1. Fill half your plate with fruits and vegetables
It's no secret that fruits and vegetables are among the healthiest foods out there—but did you know that they should make up half of your diet? In fact, Richards says you should make sure half of your plate is always filled with fruits and veggies at every meal.
"Fruits and vegetables are low in calories and high in fiber, promoting a feeling of fullness and reducing overall calorie intake," she explains. "Their rich nutrient content ensures that the body receives essential vitamins, minerals, and antioxidants, supporting overall health during weight loss. Moreover, these foods are typically high in water content, contributing to hydration and aiding in the regulation of appetite."
She explains that when you prioritize healthy fruits and vegetables in your meals, you're likely to foster a nutritious diet, which can do wonders for your weight loss goals. "This simple guideline encourages a balanced and sustainable approach to healthy eating," she says. Noted!
2. Combine protein and fiber
Speaking of fiber, it's one of the most crucial components of every meal, alongside protein. Gervacio tells us that prioritizing these macronutrients is another vital rule to follow for weight loss. "Always make sure to combine lean proteins and fiber in your meals," she says. "This combination provides enough satiety to keep you feeling full for longer hours because both substances take time to digest."
While protein provides the amino acids your body needs to build muscle (an important factor of fat loss), fiber works to reduce cholesterol levels. "This is a win-win combination," Gervacio says.
3. Limit processed foods
In addition to knowing which foods are best for weight loss, it's also important to be aware of the choices that could be setting you back in your weight loss goals. Processed foods are typically the worst options. Limiting your intake of sugary drinks, packaged snacks, and fried foods as much as possible is crucial if you want to slim down.
"Replace sugary beverages like sodas, juices, and energy drinks with water, unsweetened tea, or black coffee," Dr. Pandit suggests. As far as healthy snacks to replace your go-to potato chips, she recommends you "opt for whole fruits, nuts, or yogurt instead of processed snacks laden with added sugars, unhealthy fats, and preservatives." Got it!
The bottom line
It's important to remember that achieving a healthy body is about more than following a few food rules. Additionally, be careful not to put too much pressure on yourself to stick to a strict, restrictive diet, as this can do more harm than good. Rather, the ultimate key to a healthy life is to establish sustainable, healthy habits in order to foster greater wellbeing all around. However, aiming fruits and vegetables to make up roughly half of your meals, prioritizing protein and fiber, and cutting back on processed foods are three great guidelines to consider.
