Limit Foods High in Saturated Fat to Keep the Weight Off

There is no scientific evidence that says you should or should not eat more or less than three meals per day. Some people do get hungry between meals, so apply the same the principles for selecting and preparing your snacks. A healthy menu plan should keep your body fueled and energized. That is why a new wave of weight loss specialist recommends a satiating diet with nutrient-dense foods rather than severely limiting the number of calories you consume.

Focus on Replacing Foods High in Saturated Fat

Instead of counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, moderate amounts of dairy, small amounts of red meat, and only occasional fried or processed meals. Focus on replacing foods high in saturated fat with foods that include monounsaturated fats and polyunsaturated fats and keep in mind that most foods contain a mix of different types of fats at differing levels.

Not all fats are created equal. Monounsaturated and polyunsaturated fats are considered healthy, while saturated fats are beneficial when consumed in moderation. Good sources of fat come mainly from vegetables, nuts, seeds and fish. They differ from saturated fats and are liquid at room temperature. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnuts and corn oils.

Rapid Weight Loss Plans Can Lead to "Yo-Yo Dieting"

Weight loss consultants do not recommend rapid weight-loss schemes due to yoyo problems caused by consequences of starvation. Healthy weight loss is actually your life-long quest to transform habits from unhealthy to healthy ones. Fat is the new source of fuel. However, if you body has been burning mostly carbs for decades, it may take time to adapt to burning fat as the primary source of fuel. Recognizing the difference between satiety and fullness is important. Eating to promote feelings of satiety is much more important for weight management than eating to feel full.