When most people think about dieting they think of starving themselves or only eating fruit of veg. This isn’t the case, weight loss can easily be achieved by pleasure dieting as well. If you just follow a few simple rules for healthy dieting, you have a wide choice of tasty food to eat. A healthy diet and moderate exercise is a sure and health way to lose weight.

A healthy diet can help protect you from illnesses by providing essential nutrients. At the same you will be able to lose the excess body fat gradually by maintaining a proper balanced diet; that’s the secret to quick natural weight loss.

There are many websites around that will help you to determine what your daily intake should be, based on your current weight and age. The average man needs around 2500 calories and women around 2000 calories a day.

A healthy well-balanced diet should include complex carbohydrates, good quality proteins and the right fats.

Carbohydrates:
Around 40 – 60% of your daily calorie intake should be from carbohydrates. That means if you eat around 1500 calories a day, about 800 calories of that should come from complex carbs. Avoid simple carbs like white flour, desserts, cakes, sweet drinks, most things with sugar in. They are largely responsible for weight gain and provide no valuable nutrition to the body. Use complex carbohydrates like oatmeal, brown rice, brown bread, whole grain cereals and vegetables. You will be taking on more vitamins, minerals, amino acids and fibre which keeps you fuller for longer and provides more energy.

Proteins:
Around 20 – 30% of your calories should come from proteins, So if you are on a 1500 calories a day, then 375 should be protein. Healthy protein sources include; fish, lean means like chicken and turkey, eggs, dairy, beans, some vegetables. Avoid processed meats, fried meats, burgers etc

Fats:
Fats are good for you and your body needs them to function correctly. Another 375 calories a day should come from “good” fats. Some good fat sources are; oily fish, flax seeds, olive oil, nuts, avocados. They are all good fats which your body needs. Avoid bad trans fats like; baked goods – biscuits, cakes, muffins, any kind of fried food, chips, crisps, margarine.

A few general comments:
Fish contains good fats, is high in protein and provides essential omega 3 fatty acids which few protein sources do. Fish usually contains less calories than meat. Try to eat at least 3 servings of meat a week instead of meat.

Vegetables are highly nutritious, very low in calories, cheap and delicious if cooked right. Always add a portion to your meal.

Follow these simple rules and you’ll lose weight rapidly as well as improving your health.

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