Healthy Weight Loss
A fad diet is defined as a popular diet, or trend, where you reduce your food intake in hopes of losing weight quickly. Have you heard about the grapefruit or apple cider vinegar fad diets? As the rate of obesity continues to increase, so does the amount of people trying these fad diets. Though these diets can help you lose weight fast, they're not always safe or easy to follow. Just like any fad, fad diets come and go. Use
this useful pamphlet to lose weight sensibly while continuing to eat with your family.
• Healthy weight loss is 0.5 - 1 kg per week.
• Aim to lose 5-10% of your current weight to be healthier.
• You do not need to buy special products or weight loss supplements. Buy healthy food and lots of fresh, frozen or canned fruit and vegetables.
• Do not follow fad diets that claim to include magical or miracle foods. No foods can undo the long-term effects of overeating and not exercising, or melt away fat.
• Do not follow fad diets that restrict or eliminate certain foods, recommend certain foods in large quantities, insist on eating specific food combinations, or offer rigid, inflexible menus.
Best tips to reduce energy intake and promote weight loss:
• Be Active. Regular exercise (40 minutes every day) plays an essential role in a healthy lifestyle.
• Eat breakfast (choose low fat cereals that are, high in fibre
• or whole wheat bread and fruit).
• Do not add sugar and fat to your food when cooking. Cut off all visible fat (and chicken skin) before cooking meat.
• Drink lots of clean, safe water or diet cold drink, tea or coffee with skim milk - no sugar
• Fill your plate with vegetables and fruit. Aim to eat five portions or more per day.
• Always eat or use whole wheat or brown bread.
• Substitute meat more frequently with fish, chicken and legumes (peas, beans, lentils).
• Aim to eat or drink at least two cups of milk, maas or yogurt per day. Skim or low fat is better. It has all the protein and calcium, but less fat.
• Fat intake should be limited, especially saturated- and trans fats. Examples of these fats include animal fats, full cream dairy products, chocolate, coconut, hard margarine, full cream products, baked goods (e.g. pies and cookies) and palm oils (e.g. coffee creamers and artificial cream).
• Choose foods and drinks with little or no sugar and avoid consuming sweet food and drinks.
• Read food labels. Buy low fat (less than 3g fat per 100g) or energy reduced products if there is a choice to choose from.
• Choose soft low fat margarine.
How much should you eat?
The amount of food a person needs depends on his/her age, gender and activity level.
A weight loss eating plan is likely to be healthy when it has three or more mixed meals each day. Use the guide on the next page to keep track of your daily food intake. Distribute the food throughout the day. Avoid large servings.