Could you please help me to have a healthy diet

1. Drink water Water is quite possibly the single most important catalyst in losing weight and keeping it off longer term. Water acts as an appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger. Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver which works to provide stored fat for energy helps the kidneys eliminate waste and becomes less effective at metabolizing fat. Drinking water ice cold burns about 62 calories a day. Your body has to work to raise that waters temperature to your body's temperature. This equals around 430 calories per week. 2. Eat regularly This means eating 5 times a day and the most important meal is breakfast. Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day. When you eat 5 times a day you will never feel hungry, make sure the total calories consumed are sensible and don't over eat in any of the meals learn portion size control! 3. Eat lots of fibre Eating adequate fiber foods to help keep things moving through your bowel. And like water, fiber rich foods bulk you up and make you feel fuller for longer. Fibre is found only in plant foods our bodies cant digest it to so it simply goes through the body. During the elimination process it cuts calories consumed by attaching to protein and fat that you eat along with it removes that as well In addition, high fiber foods are typically low in calories and filling, so you are reducing your calorie intake overall. Good fibre foods include: strawberries, apples, figs, chickpeas, potatoes, (with skins) broccoli, brown rice, beans, bran and nuts. 4. Consume more good fats There are good fats and bad fats Good fats provide you with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostoglandin, a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease. For example, the reason oily fish is a great food stems from the fact that the essential fatty acids which it contains can actually help your body burn fat more efficiently and protect against disease. Get at least three portions of oily fish a week with Salmon, mackerel, herrings and sardines being good choices. 5. Get plenty of quality protein Quality protein is an effective weight control tool because of the satiety factor and its ability to keep you full for longer periods. It also balances out carbohydrates by preventing insulin spikes that cause energy loss and sugar cravings Protein helps to maintain muscle mass which is important in the fat burning process. Good choices include: Fish, shrimps, Low fat cottage cheese, low fat yogurt, skimmed milk, egg whites, s Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat. 6. Carbohydrates can help you lose weight Don't believe what you read about carbohydrates being bad for you, they can actually help you lose weight! A diet containing good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in weight loss Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body. When eating carbohydrates eat them "from the earth" with no refining or processing. These include whole grains, vegetables; fruits and beans. Sensible weight loss If you have read the above you will see that it is not the food group, but the quality of the food in it that's important for fast weight loss.

There are a lot of things you can do. Try eating more fresh fruits and veggies and more chicken and fish. Baked not fried. But to lose the weight you are going to need to excercise too. It doesn't have to be a tough program or even a gym. You can go for a walk after dinner or in the mornings and increase the distance over a few weeks. You'll do it. Don't worry. Healthy habbits take time. You just have to be willing to stick with it. Good luck!

Recommendations for dieting: Do not eat meat more than once a day. Fish and poultry are recommended instead of red or processed meats. Avoid frying food because food absorbs the fats from cooking oils and this increases dietary fat intake. Bake or broil food instead. If you do fry, use polyunsaturated oils, such as corn oil. Include adequate fiber in your diet. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole grain foods. Fiber often makes you feel full without having to eat excess calories. Do not eat more than 4 eggs per week. Although they are a good source of protein and low in saturated fat, eggs are very high in cholesterol, and should be eaten in moderation for that reason. Choose fresh fruit for desserts rather than cookies, cake, or pudding. Cut down on salt, whether it be table salt, or flavor intensifiers that contain salt such as monosodium glutamate (MSG). Too much of anything has its drawbacks, whether it be calories, or a particular type of food. A well-balanced diet with creativity and variety are best suited to your needs.