Health Center

Diet Recommendations for Weight Control

Follow a low-fat diet. Emphasize fiber-rich plant foods (fresh whole fruits and vegetables, beans and whole grains) that contain slow-burning carbohydrates, which yield a steady supply of energy and satisfy your hunger as well. For protein, look to nonfat yogurt, skinless chicken, and poached fish.

Drink eight to twelve 8-oz. glasses of pure water daily. Water is essential for good health, and it's invaluable for achieving permanent weight loss. Drinking a glass of water before meals will aid digestion and help satisfy hunger.

Drink green tea. Green tea promotes weight loss by increasing the rate at which the body burns energy, but has only a fraction of the caffeine found in black tea or coffee. Enjoy a cup as a pre-meal beverage or take it as a supplement.

Avoid high-fat dairy, red meat, pork and fatty poultry, processed meats, oils, and margarine. Also stay away from carbohydrates that trigger a quick release of insulin, such as breads, processed grains, starchy vegetables (potatoes, winter squash, corn), desserts, and sweets. These foods enter the bloodstream rapidly, causing a dramatic rise and equally dramatic drop in blood sugar levels.

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