Weight Loss (Reducing) Diet Food Selection Guide

Foods Allowed for a Healthy Weight Loss (Reducing) Diet

Carbohydrate-rich Foods

• Unrefined cereals 

• Unpolished rice 

• Whole wheat bread

• Corn 

• Root crops

Note: Eat within the allowed number of exchanges

Protein-rich Foods

For Vegetarians

• Preferably legumes, nuts, grains

For Non-Vegetarians

• Fish, poultry, veal

Vegetables

• All, preferably leafy and watery vegetables like sweet potato (camote) tops, swamp cabbage (kangkong), spinach, cabbage, cucumber, eggplant, radish, horse radish (malunggay) leaves, Chinese cabbage (pechay), mustard, chayote, green papaya, sponge gourd (patola), bamboo shoots, tomatoes, parsley, broccoli, lettuce, bottle gourd (upo).

Fruits

• All, within the allowance

Beverages

• Unsweetened juices

• Low fat milk

Desserts

• Fresh fruits for desserts

Fat-rich Foods

• Vegetable oil just enough for frying and sautéing

Foods NOT Allowed

Carbohydrate-rich Foods

• Sweet baked products 

• Sweetened cereals 

• Sweetened root crops 

• Excess of allowance

Protein-rich Foods

• Pork and fatty meats

Fruits and vegetables

• None

Beverages

• Soft drinks 

• Chocolate drinks 

• Milk shakes 

• Alcoholic beverages

• Sweetened juices 

• Coffee, tea

Desserts

• Cakes 

• Pies 

• Ice cream 

• Candies, chocolates 

• Icing 

• Sweetened desserts 

• Sweet preserves 

• Canned fruits 

• Native cakes

Fat-rich Foods

• Animal fats 

• Lard, butter 

• Animal skin 

• French fries 

• Fried chips 

• Animal skin cracker (chicharon)

Note: For more Tips on Healthy Weight Loss (Reducing) Diet See Weight Loss (Reducing) Diet and Tips

 

Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.140 © 2003 Philippine Publishing House ISBN 971-581-013-6

Weight Loss Diet and Tips

There are various ways to help you lose weight and to stay healthy. Like any other goals, the key to succeed is to possess the right qualities.

Weight loss or reducing diet follows the principles of eating a variety of foods with essential nutrients but with the goal of effecting weight loss. The diet is low in calories, low in fat but high in complex carbohydrates. Complex carbohydrates are fiber-rich foods such as vegetables, fruits, and whole grains.

Weight loss should be gradual to minimize the tendency to get sick. The extent of acceptable calorie restriction is determined by your physician or nutritionist-dietitian. This dietary management is good for Congestive Heart Failure, Hypertension, Overweight and Obesity.

Weight Loss Tips

• Consult a licensed nutritionist-dietitian before trying to reduce your weight. He (or she) knows when you need to reduce, how much weight you need to lose, how you should lose extra weight and what your specific nutrients are.

• Choose low-calorie foods. Avoid sweets, cakes (especially those with icing), ice cream, sweet desserts, candies, pies, and chocolates.

• Eat less fat. Avoid pork, fatty meat, skin (chicken and the like). See Low Fat Diet and Low-Cholesterol Diet.

• Reduce salty foods and other similar foods. See Low-Salt Diet.

• Drink at least 8 glasses of water a day between meals See The Importance of Water.

• Avoid tea, coffee, and alcohol. Alcoholic drinks are high-calorie beverages.

• Avoid milk shakes, chocolate drinks, soft drinks, sweetened juices.

• Increase fiber intake. This will make you feel full without gaining too much calories since fiber is bulky. It is also the weight controller’s best friend. Eat more leafy vegetables, whole grains, and fruits. See High-Fiber Diet.

• Choose legumes, fish, poultry, and veal which contain less fat and cholesterol than pork and beef.

• Cook foods plainly. Avoid butter or fattening sauces.

• Eat regularly. Never skip any meal especially breakfast.

• Avoid in-between meals. Drink water instead.

• Eat good breakfast and lunch but have a light supper. If you plan to skip meal, choose supper instead of breakfast.

• Exercise regularly.

• Keep a record of your weight. Weight loss about 1 to 2 pounds a week is safe and considered reasonable.

• Determine to lose weight!

Furthermore, it takes positive thinking, discipline, persistence, and patience if you really want to achieve positive results especially in losing weight. If you have all these qualities, then it is never impossible to lose weight and stay healthy as well!

Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.137-138 © 2003 Philippine Publishing House ISBN 971-581-013-6