“Pasta doesn't make you fat. How much pasta you eat makes you fat.” - Giada De Laurentiis

Don’t run before you can walk. The same applies when it comes to weight loss. Regularly trying different diets won’t help you in the longterm. Many of us have already tried one of these diets, too.

The problem with diets is that once you’ve finished your diet, you’ll put the weight back on. You’ve got to change the way you eat. It’s better to lose weight slowly and keep it off than quickly.

Let’s have a look at the food you should be eating.

Eat Fruits and Vegetables

If you want to grow up big and strong, you have to eat your greens. At least that’s what our parents told us. Rich in vitamins, vegetables don’t tend to be very calorific so they’re perfect if you want to lose weight.

Which are the best fruits and vegetables?
Fruits and vegetables are generally quite good for you. (Source: ejaugsburg)

Green vegetables are good for detoxing, too. They stop fat from building up, anti-oxidant, and diuretic and are part of any healthy diet. Make sure you cook spinach, green beans, lettuce, broccoli, fennel, courgette, cabbage, celery, and asparagus. It should be noted that cauliflower and Brussels sprouts need to be cooked. If not, they’ll slow your digestion and lead to bloating.

However, most vegetables are great for diets because they contain a lot of water and fibre. You should have them with every meal. Eat them when they’re in season as they’ll be more nutritious and cheaper.

You can also buy frozen vegetables as long as sugars haven’t been added to them. Tomatoes (which is actually a fruit), cucumbers, aubergines, and mushrooms are all good for you, too. In fact, the aubergine is great because it absorbs the fat in your body and can leave you feeling full for longer.

As for fruits, apples are great for losing weight. They’re a great healthy snack. You should go for fruit that’s low in sugar but high in water like melons, pineapples, and berries. Grapefruit is great for getting rid of toxins and strengthening your immune system in the winter.

Dried fruits like dates, figs, apricots, and raisins aren’t recommended as they tend to be very sugary. The sugariest fruits include grapes, dates, cherries, banana, prunes, and pears. Avoid fruit juices and jams which tend to include a lot of sugar and very few vitamins.

Don’t forget to drink lots of water! Of course, water doesn’t lead to weight loss but it can fill your stomach ensuring that you don’t feel as hungry. Don’t drink too much during your meals as it can mess with your digestion.

Find out more about losing weight.

Consume Protein

If you want to lose weight, you’ll also need to regularly exercise. Exercise can turn fat into muscle. While muscle weighs more than fat, you’ll be in better shape.

How much protein should you have?
Protein is good for building muscle. (Source: monicore)

For fat to turn into muscle, you’ll need protein. You’ll want meat that’s high in protein but low in fat like chicken, rabbit, turkey, etc.

Eggs, despite their reputation, are actually really good for managing your hunger and are a great source of protein and vitamin B12.

Dairy products aren’t off the table but you shouldn’t overdo it. You’ll want to avoid products with too much sugar in them. Dairy products contain a lot of calories but can leave you feeling full for longer. Even cheese can stave off hunger. Ideally, you’ll want a low-fat cheese as most cheeses are really calorific.

If you’re vegetarian or vegan, soy is the option. You can find it in all shapes and sizes: steaks, salads, yoghurt, milk. It’s a good source of vitamins and protein.

Check out some great meals for losing weight.

Food You Should Consume in Moderation

There’s no such thing as bad food when it comes to losing weight. It’s not about what we eat but rather how much of it we eat, how it’s cooked, how it’s seasoned, and how often we have it.

How much fruit should you eat?
Like with everything in life, moderation is key. (Source: silviarita)

Carbohydrates are an essential part of our diet and can help provide us with energy throughout the day. Foods with a low glycemic index are good for keeping us from snacking throughout the day.

You just need to pay attention to the food you eat throughout the day. Avoid white bread. It can lead to bloating and is less filling than brown bread. You’ll want to consume around 40g of wholegrain around breakfast and 100g at lunch. Don’t go mad with fatty products like butter, oil, or cream when cooking, either.

In terms of proteins, you can eat walnuts and almonds if you’re hungry as they’re high in fibre and will provide you with energy. However, only eat them in moderation as they’re quite high in calories.

Pulses can lead to bloating. Consume beans and peas in moderation. Lentils are good at regulating your blood sugar level and stop you from feeling peckish.

Avocados are rich in Omega 3 but are also quite calorific and to be consumed in smaller quantities.

Find out more about diets for sustained weight loss.

Foods Famous for Helping with Weight Loss

As you’ll have understood, there are no magic foods that guarantee weight loss. It’s all about how much you have of each thing. That said, there are some foods that can help:

  • Cider vinegar: this helps digestion and burns fat.
  • Chia seeds: these can manage hunger and absorb sugars.
  • Strawberries: as long as you don’t have them with cream!
  • Cinnamon: an excellent substitute for sugar. Try it!
  • Spice: the capsaicin can increase your metabolism. However, it’s not recommended for those with sensitive digestive systems.
  • Garlic: except for your breath. Garlic won’t help you on a date but it can help you to lose weight.
  • Tuna: not tuna mayo! In small quantities, you can also enjoy salmon. These fish are full of anti-oxidants. That said, they’re not the most ecological of foods...
  • Oat bran: this will help you control your appetite and it’s rich in fibre. It’s also good for intestinal discomfort.
  • Lemon: this is good for cleaning you out. Drink lemon juice in the morning to wake up your body and encourage it to produce stomach acid. Furthermore, it boosts the immune system.
  • Coffee: black, of course. Caffeine can help you to break down fat. Don’t overdo it, though. More than 3 cups a day is bad for your heart.
  • Green tea: if you don’t like coffee, you can always go for green tea. It’s great for detoxing.
Can you lose weight with coffee?
Coffee can help with weight loss as long as you don't add milk and sugar. (Source: fancycrave1)

And there you go! By adding these foods to your diet, you’ll be able to start losing weight.

Just be patient!

Find out how to lose weight healthily.

If you'd like to learn more about healthy eating, nutrition, and cooking, consider getting help from one of the many talented and experienced private tutors on Superprof. There are several different types of tutorials available but they all fall into one of three main categories: face-to-face tutorials, online tutorials, and group tutorials.

Each type of tutorial has its advantages and disadvantages in terms of cost, learning styles, and effectiveness so make sure you think carefully about which will work best for you before you start looking for tutors.

Face-to-face tutorials take place between just the tutor and one student. This means that all the tutor's attention is on you. While this is great for ensuring that you learn quickly, it also comes at a cost. Outside of your tutorials, the tutor will be preparing and planning your lessons and will factor this extra time into their hourly rates. Face-to-face tutorials are usually the most costly type of tutorial but they're also usually the most effective.

Online tutorials are similar to face-to-face tutorials as they have the same tutor-student ratio. However, your tutor won't be in the same place as you. Instead, they'll teach you remotely using a computer, webcam, and video conferencing software like Skype. Since the tutor doesn't have to travel to their students and can schedule more tutorials each week, they tend to charge less than their face-to-face counterparts.

Finally, group tutorials are between one tutor and several students. With each student paying for the tutor's time, these tend to work out as the cheapest per student per hour. Unfortunately, the tutor won't be able to tailor the tutorials or the course to each student.

Remember that many of the tutors on Superprof offer the first hour of tuition for free so you can try a few of them out and make a decision after you've met them and discussed what you want to learn and what you need out of them.

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Joseph is a French and Spanish to English translator, language enthusiast, and blogger.