natrual weight loss tipsThe typical American diet is characterized by too much saturated fat, too much refined sugar, and too many calories. Most dietary proteins come from animal sources and is rich in fat and cholesterol.

Recommended dietary goals:

  • Avoid becoming overweight, consuming only as many calories as expended.If overweight, decrease caloric intake and increase energy expenditure.
  • Increase consumption of complex carbohydrates and "naturally occurring" sugars.
  • Reduce overall fat consumption from approximately 40% to 30%.
  • Reduce saturated fat consumption to account for only about 10% of total calories, balance that as polyunsaturated and monounsaturated.
  • Reduce cholesterol consumption to about 300 mg a day.
  • Reduce consumption of refined sugars by about 45% to account for only about 10% of total caloric intake.
  • Decrease consumption of salt and foods high in salt content.

Recommended dietary changes:

  • Increase consumption of fruits, vegetables, and whole grains.
  • Decrease consumption of animal fat, and substitute poultry and fish, which decrease saturated fat.
  • Decrease consumption of foods high in totals fat.
  • Except for young children, substitute lowfat and nonfat milk for whole milk.
  • Decrease consumption of butterfat, eggs, and other high cholesterol sources.
  • Decrease consumption of refined and other processed sugars and foods high in such sugars.
  • Decrease consumption of salt and foods high in salt content.

Remember that what is important is the overall structure of the diet, rather than under or over emphasis on any certain food items. This means that a variety in selection should be emphasized as the easiest and most realistic way to achieve dietary recommendations. Also, a gradual change in eating habits is preferred over an immediate drastic change that leads to resentment and poor adherence.