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How to Eat Healthy, Lose Weight and Feel Awesome Every Day

I don’t like to put a label on my dietary advice. It is based on scientific research, not ethics, religion or a preconceived notion of what a healthy diet should be like.

But if you want to label it, call it a “Low-Carb, Real-Food” based diet (LCRF).

Let me start by explaining a bit of terminology.

  • A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.
  • “Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.

LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence.

It is a way of eating that emphasizes the foods humans have evolved to eat for hundreds of thousands of years, before the agricultural and industrial revolutions.

This type of diet is proven to work better than the low-fat diet still recommended all around the world.

  • Sugar: Added sugar is addictive, fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease (1, 2, 3, 4, 5, 6).
  • Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelt, barley and rye) are the worst (7, 8, 9, 10, 11). Healthier grains like rice and oats are fine if you don’t need to lose weight.
  • Seed and vegetable oils: Soybean oil, corn oil and some others. These are processed fats with a high amount of Omega-6 fatty acids, which are harmful in excess (12, 13, 14).
  • Trans fats: Chemically modified fats that are extremely bad for health. Found in some processed foods (15, 16, 17).
  • Artificial sweeteners: Despite being calorie free, observational studies show a correlation with obesity and related diseases (18, 19, 20). If you must use sweeteners, choose Stevia.
  • “Diet” and “low-fat” products: Most of these “health foods” aren’t healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is just as bad as sugar.
  • Highly processed foods: Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals.

You must read ingredient lists. You’ll be surprised at the amount of “health foods” that can contain sugar, wheat and other harmful ingredients.

You should eat natural, unprocessed foods that humans are genetically adapted to eating. Research shows that such foods are great for health (21, 22, 23, 24).

For healthy people who exercise and don’t need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes, or healthier non-gluten grains like oats and rice.

If you are overweight or have metabolic issues (low HDL, high LDL cholesterol, triglycerides, belly fat, etc.) you should restrict all high-carb foods (25, 26).

  • Meat: Beef, lamb, pork, chicken, etc. Humans have eaten meat for hundreds of thousands of years. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass-fed cows).
  • Fish: Fish is great. Very healthy, fulfilling and rich in omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
  • Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthiest part. Omega-3 eggs are best.
  • Vegetables: Contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
  • Fruit: Increase variety, taste good, are easy to prepare and rich in fiber and vitamin C. They’re still pretty high in sugar, so eat in moderation if you need to lose weight.
  • Nuts and seeds: Almonds, walnuts, sunflower seeds, etc. Rich in various nutrients, but very high in calories. Eat in moderation if you need to lose weight.
  • Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they’re still high in carbs. Eat in moderation if you need to lose weight.
  • High-fat dairy: Cheese, cream, butter, full-fat yogurt, etc. Rich in healthy fats and calcium. Dairy from grass-fed cows will be rich in vitamin K2, which is very important for health (27, 28, 29).
  • Fats and oils: Olive oil, butter, lard, etc. Choose saturated fats for high-heat cooking like pan frying, they are more stable in the heat.
  • Coffee:Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid coffee late in the day because it can ruin your sleep.
  • Tea: Tea is healthy, rich in antioxidants and has a lot less caffeine than coffee.
  • Water: You should drink water throughout the day and especially around workouts. No reason to drink a whole ton though, thirst is a pretty reliable indicator of your need.
  • Carbonated soda without artificial sweeteners is fine.

Avoid sodas with sugar and artificial sweeteners, fruit juice, milk and beer.

Healthy weight

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    • How much weight do you need to lose?
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    • How to diet
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    • Top diets review
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How to diet

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Low carb, the 5:2 diet, detox, cabbage soup. there’s no shortage of novelty diet programmes promising to help you lose weight fast.

The big question is, do they work? Most do lead to fast – sometimes dramatic – weight loss, but only for the pounds to creep back on again at the end of the diet.

More worryingly, many fad diets are based on dodgy science or no research at all, prescribing eating practices that are unhealthy and can make you ill.

The British Dietetic Association says there’s no “wonder-diet you can follow without some associated nutritional or health risk”.

A fad diet is typically a low calorie diet with few foods or an unusual combination of foods.

People can lose weight very quickly initially, but soon get fed up and return to old eating habits, and end up putting the weight back on.

5 reasons to avoid fad diets

Here are 5 reasons why following the latest novelty diet may not be a good way to lose weight.

1. Some diets can make you ill

Many diets, especially crash diets, are geared to dramatically reducing the number of calories you consume.

“Crash diets make you feel very unwell and unable to function properly,” says dietitian Ursula Arens. “Because they’re nutritionally unbalanced, crash diets can lead to long-term poor health.”

2. Excluding foods is dangerous

Some diets recommend cutting out certain foods, such as meat, fish, wheat or dairy products.

Cutting out certain food groups altogether could prevent you getting the important nutrients and vitamins your body needs to function properly.

You can lose weight without cutting out foods from your diet. The Eatwell Guide shows the different foods we should be eating.

3. Low-carb diets can be high in fat

Some diets are very low in carbohydrates (like pasta, bread and rice), which are an important source of energy.

While you may lose weight on these types of diets, they’re often high in protein and fat, which can make you ill.

Low-carbohydrate diets can also cause side effects such as bad breath, headaches and constipation.

“It’s been suggested that the high protein content of these diets ‘dampens’ the appetite and feelings of hunger,” says Arens.

Many low-carbohydrate diets allow you to eat foods high in saturated fat, such as butter, cheese and meat.

Too much saturated fat can raise your cholesterol and increase your risk of heart disease and stroke.

4. Detox diets don’t work

Detox diets are based on the idea that toxins build up in the body and can be removed by eating, or not eating, certain things.

But there’s no evidence that toxins build up in our bodies. If they did, we’d feel very ill.

Detox diets may lead to weight loss because they involve restricting calories, cutting out certain foods altogether, such as wheat or dairy, and eating a very limited range of foods.

“Detox diets do not work,” says Arens. “They are, in effect, a form of modified fasting.”

5. Cabbage soup, blood group, the 5:2 diet and other fad diets are often far-fetched

Some fad diets are based on eating a single food or meal, such as cabbage soup, chocolate or eggs.

Others recommend eating foods only in particular combinations based on your genetic type or blood group.

Often there’s little or no evidence to back up these diets, and they can be difficult to keep to in the long term.

“If followed over long periods, these diets can be very unbalanced and bad for your health,” says Arens. “You may lose weight in the short term, but it’s much better to lose weight gradually and to be healthy.”

How to lose weight the healthy way

We put on weight when the amount of calories we eat exceeds the amount of calories we burn through normal everyday activities and exercise. Most adults need to eat less and get more active.

The only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise.

A few small alterations, such as eating less and choosing drinks that are lower in fat, sugar and alcohol, can help you lose weight.

If you’re overweight, aim to lose about 5 to 10% of your starting weight by losing 0.5 to 1kg (1 to 2lb) a week.

You should be able to lose this amount if you eat about 500 to 600 fewer calories than you normally consume each day.

An average man needs about 2,500 calories a day and an average woman about 2,000 calories to stay the same weight.

6 ways to kickstart your healthy weight loss plan

Here are 6 simple things you can do to eat healthily and help you lose weight.

You’ll find lots more tips and information in our lose weight section.

  • To reduce the amount of fat you eat, you could trim the fat off meat, drink skimmed or semi-skimmed milk instead of full fat, choose a reduced- or low-fat spread, and replace cream with low-fat yoghurt. Find out about some more healthy food swaps
  • Eat wholegrain foods, such as wholemeal bread, brown rice and pasta. They’re digested more slowly than the white varieties, so will help you feel full for longer.
  • Don’t skip breakfast. A healthy breakfast will give you the energy you need to start the day, and there’s some evidence that people who eat breakfast regularly are less likely to be overweight.
  • Aim to eat at least 5 portions of a variety of fruit and vegetables a day. Learn more in Why 5 A Day?
  • If you feel like a snack, try having a drink first, such as a glass of water or cup of tea. Often we think we’re hungry when really we’re thirsty.
  • Swap drinks high in calories for lower calorie alternatives – that means drinks that are lower in fat, sugars and alcohol. Swap a sugary fizzy drink for sparkling water with a slice of lemon. Don’t forget that alcohol is high in calories, so cutting down on alcohol can help you control your weight.

Exercise and weight loss

Regular physical activity will not only help you lose weight, but could also reduce your risk of developing a serious illness.

The amount of physical activity that’s recommended depends on your age. Adults aged 19 to 64 who are new to activity should aim to build up to 150 minutes of moderate-intensity aerobic activity a week.

Beware of buying fake or unlicensed medical products sold as slimming products. Get informed and know what you’re buying.

Page last reviewed: 11/10/2018
Next review due: 11/10/2021

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This lifestyle change allows you to reach your perfect weight with as little as 3 days of moderate exercise per week. Whether you like walking, or going to the gym, cycling or swimming, it is entirely your choice. However some people’s physical condition does not allow much exercise at all – which is why this diet is great because exercise is not a mandatory part.

We know that you would like to put this matter behind you once and for all so that you can focus on enjoying life to the fullest. We also know that you are probably busy and might not have the time to research more than 1200 academic research papers to re-design your lifestyle safely. That is why we produced a 6-in-1 report to help you move forward in an easy and realistic time frame.

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2) The interval between the eating is very important. If you eat once, then you must eat next after 4 hours. You must take breakfast regularly. In the night eat your food three hours before going to bed.

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I'm going on vacation in June so I was wondering how much weight I can lose in 3 months time and how I could go about doing so?

Healthy Eating for Weight Loss

In this Article

In this Article

In this Article

Most health experts recommend that you eat a balanced, healthy diet to maintain or to lose weight. But exactly what is a healthy diet?

It should include:

  • Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)
  • Fat (found in animal and dairy products, nuts, and oils)
  • Carbohydrates (found in fruits, vegetables, whole grains, and beans and other legumes)
  • Vitamins (such as vitamins A, B, C, D, E, and K)
  • Minerals (such as calcium, potassium, and iron)
  • Water (both in what you drink, and what’s naturally in foods)

Dieting or not, everyone needs a mix of those nutrients, ideally from foods. A good general rule is to use MyPlate, which makes it easy to envision just how much of each food type to include in your meal.

Fill half your plate with fruits and vegetables. Split the other half between whole grains and lean protein. Stick to your calorie “budget,” because when you’re working on losing weight, you need to burn more calories than you eat or drink.

Exactly how many calories you should get per day depends on your goal, your age, your sex, and how active you are. A dietitian can help you figure that out. Don’t cut your calories too much, or your diet is going to be hard to stick with and may not give you the nutrients your body needs.

  • Choose nonfat or 1% milk instead of 2% or whole milk.
  • Pick lean meat instead of fatty meat.
  • Select breads and cereals that are made with whole grains and are not prepared with a lot of fat.
  • You don’t have to completely avoid all foods that have fat, cholesterol, or sodium. It’s your average over a few days, not in a single food or even a single meal, that’s important.
  • If you eat a high-calorie food or meal, balance your intake by choosing low-calorie foods the rest of the day or the next day.
  • Check the food labels on packaged foods to help you budget fat, cholesterol, and sodium over several days.

That’s just the start of what you might want to know about nutrition for weight loss. Keep learning as much as you can, including the following terms.

Calories are a measurement, like an inch or a tablespoon. They note how much energy is released when your body breaks down food. The more calories a food has, the more energy it can provide to the body.

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When you eat more calories than you need, your body stores the extra calories as fat. Even low-carb and fat-free foods can have a lot of calories that can be stored as fat.

Proteins help repair and maintain your body, including muscle. You can get protein in all types of food. Good sources include fish, meat, poultry, eggs, cheese, nuts, beans, and other legumes.

Your body needs some fat. But most Americans get too much of it, which makes high cholesterol and heart disease more likely.

There are several types of fats:

  • Saturated fats: found in cheese, meat, whole-fat dairy products, butter, and palm and coconut oils. You should limit these. Depending on whether you have high cholesterol, heart disease, diabetes, or other conditions, a dietitian or your doctor can let you know your limit.
  • Polyunsaturated fats: These include omega-3 fatty acids (found in soybean oil, canola oil, walnuts, flaxseed, and fish including trout, herring, and salmon) and omega-6 fatty acids (soybean oil, corn oil, safflower oil).
  • Monounsaturated fats: These come from plant sources. They’re found in nuts, vegetable oil, canola oil, olive oil, sunflower oil, safflower oil, and avocado.
  • Cholesterol: Another type of fat found in foods that come from animals.
  • Trans fat: Some trans fat is naturally in fatty meat and dairy products. Artificial trans fats have been widely used in packaged baked goods and microwave popcorn. They’re bad for heart health, so avoid them as much as possible. Look on the nutrition facts label to see how much trans fat is in an item. Know that something that says “0 g trans fat” may actually have up to half a gram of trans fat in it. So also check the ingredients list: If it mentions “partially hydrogenated” oils, those are trans fats.

Carbohydrates

Carbohydrates give your body fuel in the form of glucose, which is a type of sugar. Adults should get about 40% to 55% of their calories from carbohydrates. Most Americans eat too many carbohydrates, especially processed carbs, leading to obesity, prediabetes, and diabetes.

Some carbs are rich in nutrients. Those include whole grains, fruits, vegetables, and legumes.

Other carbs are sugary and starchy, and not high in nutrients. You should limit those, which include candy, pastries, cookies, chips, soft drinks, and fruit drinks.

Vitamins help with chemical reactions in the body. In general, vitamins must come from the diet; the body doesn’t make them.

There are 13 essential vitamins. Your body can store vitamins A, D, E, and K, and it can be a problem if you get too much of them. Vitamin C and the B vitamins don’t build up in your body, so you need to keep getting them regularly in your diet.

Minerals, like vitamins, must come from the diet. Your body needs them, but it can’t make them.

You need more of some minerals (such as calcium, potassium, and iron) than others. For instance, you need only small amounts of the minerals zinc, selenium, and copper.

What About Water?

Water has no calories or nutrients, but it keeps you hydrated. It also makes up 55%-65% of body weight. You can drink water or get it from foods that naturally have water in them, like fruits and vegetables.

U.S. Department of Agriculture.

Academy of Nutrition and Dietetics: “Protein and the Athlete — How Much Do You Need?”

CDC: “Protein,” “Saturated Fat.”

FDA: “Questions and Answers Regarding Trans Fat.”

Fat and Calories

What’s the difference between fat and calories?

Fat is one of six nutrients your body needs to stay healthy. The other five nutrients are:

  • Carbohydrates (found in fruits, vegetables, pasta, rice, grains, peas, beans, and other legumes)
  • Proteins (found in meat, poultry, dairy products, eggs, and beans)
  • Minerals (such as potassium, calcium, and iron)
  • Vitamins (such as vitamins A, D, E, and K)
  • Water

Of these six nutrients, carbohydrates, protein and fats provide calories. Each gram of carbohydrate and protein yield 4 calories/gram. Each gram of fat yields 9 calories.

A calorie is a measurement, just like a teaspoon or an inch. Calories are the amount of energy released when your body breaks down (digests and absorbs) food. The more calories a food has, the more energy it can provide to your body. When you eat more calories than you need, your body stores the extra calories as body fat. Even a fat-free food can have a lot of calories. Excess calories in any form can be stored as body fat.

Why does fat get all of the attention?

Fat gets all of the attention for many good reasons. Consider these facts:

  • Saturated and trans fat can raise low-density lipoprotein (LDL) cholesterol (known as the “bad cholesterol”) levels in the blood. High total cholesterol or a high LDL cholesterol level is a leading risk factor for heart disease.
  • Some fatty foods (such as bacon, sausage, and potato chips) often have higher calories with fewer vitamins and minerals than low-fat other foods. (Note: Protein sources, especially red meat and dairy products, contain saturated fat. Good, low-fat sources of protein include lean meat, fish, poultry without skin, beans, lentils, tofu, fat-free or low-fat yogurt, milk, and cottage cheese.)
  • Fat has more than twice as many calories per gram as carbohydrates and proteins. A gram of fat has about 9 calories, while a gram of carbohydrate or protein has about 4 calories. In other words, you could eat twice as much carbohydrates or proteins as fat for the same amount of calories.

Will I lose weight if I eat low-fat foods?

It’s true that a diet high in fat can lead to weight gain. But it takes more than just eating low-fat foods to lose weight. You must also watch how many total calories you eat. Remember, extra calories even from fat-free and low-fat foods can get stored in the body as body fat. Choosing low-fat options is a good idea to help reduce total caloric intake, but also pay attention to caloric intake from carbohydrate and protein, too.

To lose weight, you need to have a calorie deficit. You can achieve this by eating less fat and fewer calories, and exercising. Exercise burns calories. (Consult with your health care provider before starting an exercise or diet program.)

How much fat should I eat?

A low-fat style of eating is important for maintaining a healthy weight and preventing heart disease. The American Heart Association recommends limiting total calories from fat to 25-35 percent. That’s about 65 grams of fat or less a day if you eat 2,000 calories a day.

How can I know how much fat I am eating?

  • Read nutrition labels on food packages. Nutrition labels show the number of grams of fat per serving. Compare this number to your “budgeted” amount of fat for the day. Food labels also show the daily percentage of fat provided in each serving. In other words, if the daily percentage of fat per serving is 18%, each serving provides 18% of the total fat you should eat for the day. Choose a brand that has a lower fat percentage. (The daily percentage value is based on a number of calories listed on the nutrition label, usually 2,000. Your calorie needs may be higher or lower.)
  • Learn about the foods you eat. Fat and calorie listings for individual foods can be found in nutrition books at your local library and on food packages.

How many grams of fat should I eat each day (based on 30% calories from fat)?

  • If you eat this many calories daily: 1,200; Eat no more than this many fat grams daily: 40
  • If you eat this many calories daily: 1,500; Eat no more than this many fat grams daily: 50
  • If you eat this many calories daily: 1,800; Eat no more than this many fat grams daily: 60
  • If you eat this many calories daily: 2,000; Eat no more than this many fat grams daily: 65
  • If you eat this many calories daily: 2,200; Eat no more than this many fat grams daily: 73
  • If you eat this many calories daily: 2,500; Eat no more than this many fat grams daily: 83

Label claims

Some food labels make claims such as “low cholesterol” or “low-fat.” These claims can only be used if a food meets strict government definitions. Here are some meanings:

  • Label claim: Fat-free or sugar-free; Definition (per serving size): Less than 0.5 grams of fat or sugar
  • Label claim: Low-fat; Definition (per serving size): 3 grams or less of fat
  • Label claim: Reduced fat or reduced sugar; Definition (per serving size): At least 25% less fat or sugar
  • Label claim: Cholesterol-free; Definition (per serving size): Less than 2 milligrams of cholesterol and 2 grams or less of saturated fat
  • Label claim: Reduced cholesterol; Definition (per serving size): At least 25% less cholesterol and 2 grams or less of saturated fat
  • Label claim: Calorie-free; Definition (per serving size): Less than 5 calories
  • Label claim: Low calorie; Definition (per serving size): 40 calories or less
  • Label claim: Light or lite; Definition (per serving size): One-third fewer calories or 50% less fat; if more than half the calories come from fat, fat content must be reduced by 50% or more.

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How To Lose Weight Fast On The Lemonade Diet

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A gradual entry is required for the lemonade diet. Three days before the diet, replace all semi – finished products and meat with fresh fruit and vegetables. It is necessary two days before the diet to consume only liquid food, one day before the diet – drink all day only fresh orange juice (at least 2 liters a day).

The master cleanse lemonade diet is a weight loss detox cleanse using Maple Valley organic maple syrup, lemon juice, and cyan pepper. During the fast, the calories and nutrients in your regular diet are replaced by those from the specially prepared lemonade, which must be taken a minimum of 6 times a day. As many.

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Feb 03, 2011 · you will lose weight, but define weight. Weight is anything that makes the scale go up, so fat, muscle and water all count as weight. Do something like the lemonade diet and you will lose water first, not fat.

When Dr Michael Mosley launched the Fast Diet two years ago, he was confident that it was a great way to lose weight and improve health. But even he could not have been prepared for how the diet would take off, with hundreds of.

But we all know losing that extra weight is only half the battle – keeping it off is where a lot of people struggle, but Kimmel manages to keep it off with the trendy,

Physicians and other health care professionals urge us to lose weight. be the primary obstacle to weight loss. Have you ever felt guilty after eating a cookie and then decided to eat the whole box, since you’d already blown your diet?

Master Cleanse Lemonade Detox Recipe Detox Water Recipe Lemon And Orange How to Fast Diet Lose Weight

Lose Weight with the Lemonade Diet – VisiHow – The Lemonade Diet is a ten-day liquid fast that was originally known as the Master Cleanse Diet. It was invented by Stanley Burroughs in 1940. Burroughs, promoted it as a cure for stomach ulcers, with weight loss as a side benefit, in a book called Lose Weight, Have More Energy & Be Happier in 10.

Healthy most of his life, he became so overweight in later years that he went on a liquid diet consisting of almost nothing but alcohol. He lost enough weight to resume riding. created the Master Cleanse, or Lemonade Diet, to eliminate.

Many Calories Lose Weight Fast Calculator Discover how to calculate how many calories you should eat daily to lose weight so that you can organize your diet to shed those extra pounds effectively. As a personal trainer and online fitness coach, I get tons and tons of questions about everything fitness-related on a daily basis. The ones that I get asked

★ Lemonade Pepper Detox Diet – How To Lose Weight Fast On Your Thighs How Can I Lose Weight Easy How To Lose Weight Stomach Area

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How to lose 2kg this week – While there are many fasts and fads that will see you drop fluid weight quickly, it is much harder to achieve true weight loss in such a short time frame. With some focus though, and a few little tricks of the trade, it is possible to lose a.

Answers.com ® WikiAnswers ® Categories Health Fitness Dieting and Weight Loss How much weight can you lose on the lemonade diet in. want to lose weight fast is.

Master Cleanse – Lemonade Water Detox Diet- Effective Recipe. – Loose upto 10 lbs in 10 days. Lemonade Diet – Master cleanse water detox is a great way to kick start your weight loss and to detox your system.

What Is an Unhealthy Diet?

An unhealthy diet fails to provide your body with the correct amounts and types of nutrients for maximum health. The average American diet contains too many calories and not enough fruits and vegetables. In addition, certain types of foods are more likely to cause medical problems than others. Know what makes up an unhealthy diet and avoid those nutrition pitfalls.

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Too Many Calories

Too many or too few calories create an unhealthy diet. With 67 percent of Americans overweight or obese, many people consume too many calories regularly. Overeating leads to a host of health problems, including heart disease, high cholesterol, diabetes and certain types of cancer. You can reduce your risk of these problems by taking steps to control your calories and maintain a healthy weight. However, if you do not eat enough calories due to engaging in anorexic or bulimic behaviors, your body can suffer as well. Too few calories can result in loss of muscle mass, heart problems and death.

High in Fat

A high-fat diet is associated with an increased risk of stroke or heart attack. Eating certain types of fats, such as saturated fats found in butter, cream and fatty beef, can elevate your blood cholesterol and result in the formation of plaques in your arteries. These plaques can occlude your blood vessels or break off and travel through your body, causing damage to heart or brain tissue. Other unhealthy fats to avoid include the trans fatty acids found in hydrogenated and partially hydrogenated fats. Trans fatty acids are often used in commercial baked goods and fried foods.

Too Much Sugar

Diets high in sugar can lead to obesity and health problems associated with obesity. Sugar comes in many forms and may be listed as fructose, sucrose, corn syrup and molasses. Sugars provide empty calories that lack nutrition and increase your odds of becoming overweight or obese. The American Heart Association recommends that women limit sugar to 6 tsp. per day, and men avoid eating more than 9 tsp. per day.

Fad diets make unrealistic promises of rapid weight loss. Some of these programs restrict or eliminate healthy foods, such as grains and legumes, or require you to drink unhealthy cleanses. Fad diets can be risky for your health and rarely result in permanent weight loss. Avoid fad diets and lose weight with the tried and true method of moderate calorie restriction and exercise.

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