Healthy weight loss diet

A healthy weight loss diet focuses on balanced nutrition by emphasizing fruits, vegetables, lean proteins, whole grains, and healthy fats while limiting processed foods, added sugars, and excessive salt. Key principles include choosing high-fiber, low-energy-dense foods like vegetables and fruits, incorporating lean protein and healthy fats to stay full, and focusing on higher-fiber starchy carbohydrates like brown rice or potatoes. Staying hydrated by drinking plenty of water is also essential.  

Focus on these food groups 

Fruits and vegetables: Aim for at least five portions daily. They are high in water and fiber, which helps you feel full with fewer calories. 

Protein: Include lean meats, poultry, fish, eggs, beans, lentils, and nuts to help build and repair muscles. 

Whole grains: Choose higher-fiber options like oats, brown rice, and wholewheat bread. These are more filling than refined grains. 

Healthy fats: Incorporate sources like nuts, seeds, and olive oil in moderation for energy and nutrient absorption. 

Dairy: Opt for fat-free or low-fat dairy or dairy alternatives. 

Limit or avoid these foods 

Sugary drinks and sweets: Limit free sugars, which are added sugars in food and drinks. Ideally, they should be less than 5% of your total energy intake. 

Excessive salt: Aim to consume less than 5 grams of salt per day. 

High-fat meats and full-fat dairy: Choose leaner options instead. 

Processed foods: These are often high in sugar, unhealthy fats, and sodium. 

Practical tips for success

Base meals on high-fiber carbs: Fill a little over a third of your plate with higher-fiber starchy foods, but be mindful of added fats like butter or oil. 

Stay hydrated: Drink plenty of water throughout the day (at least 6 to 8 glasses). 

Plan and prepare: Make it easy to choose healthy foods by keeping fruits and cut vegetables accessible and by not keeping tempting foods in your home. 

Consider meal timing: Some strategies, like time-restricted eating (e.g., eating all meals with in an 8 hour window), can be helpful for some people. 

Consult a professional: For personalized guidance, especially when considering rapid weight loss, consult a healthcare provider or registered dietitian. 

How to eat healthier meals

It can be tricky to know what to do with your meals if you're trying to lose weight. Here are some quick tips to help.

Veg: go for 2 or more

Aiming for 2 or more portions of veg in a main meal means half your plate.

Protein: prize it!

Always include some protein – like beans, pulses, fish, eggs, meat or other types. It helps you stay full.

Carbs: stick to wholegrain

Carbs like potatoes, bread, rice or pasta should make up no more than a third of your meal – and try to have wholegrain versions where you can.

Fish: try twice a week

If you eat fish, try to have 2 portions a week. At least 1 portion should be oily fish like sardines, salmon or mackerel.

Dairy: keep it light and low

Pick lower-fat and lower-sugar options for milk, cheese and yoghurts.

Oils: choose unsaturated

Go for olive, sunflower and rapeseed oil, which have unsaturated fats.

Spreads: be sensible

Choose lower-fat spreads and only eat it in small amounts.

Water: stay hydrated

Drink 6 to 8 cups of fluid a day. Water, tea, coffee, soup... They all count!