Healthy Diet for Overweight People


A healthy diet consists of the right balance of protein, carbohydrates and fats. If a person is looking to lose weight, the best approach will help you lose one or two pounds a week on a healthy diet. An exercise routine will complement any dietary changes and a multivitamin may also help. Consult a doctor before taking any new supplements.


Breakfast is the most important meal of the day. When you have breakfast, you kick-start your metabolism for the day and your body begins to burn calories. Having breakfast will balance your blood-sugar levels throughout the day and make you less likely to snack at night. A healthy breakfast high in protein will help keep you full longer, and eating whole grains at breakfast will help balance blood-sugar levels and to keep you regular.

Egg whites with whole-grain toast make for a healthy breakfast. A protein shake with flaxseed or psyllium husk and some fruit is another good option. A cereal or oats with flaxseed and nuts is also another healthy option for breakfast.

Eating approximately every two hours is also important to keep your metabolism going and burning calories. A small handful of raw nuts, yogurt or fruit make healthy snack options. Try to stop eating about three hours before going to bed.

A protein-shake supplement can be good to boost your protein intake, which will keep you feeling full longer and balance your blood-sugar levels. Adding cinnamon to your meal will reduce sugar cravings throughout the day and also help balance your blood-sugar levels. Adding psyllium husk or flaxseed to your meals can help ensure you get enough fiber throughout the day to stay regular.

Lunch and Dinner

Eat some form of protein, such as eggs, soybeans, tofu, chicken, turkey or fish, and some of carbohydrates such as whole-grain pasta, bread or brown rice. Include healthy fats from nuts, flaxseed, olive oil or avocado in the meal. Chicken, fish, eggs and tofu are lower in saturated fats than red meat. Cut out white sugar, bread, pasta and rice and stick to healthy whole-grain products.

Some healthy lunch or dinner options can include a salad with some form of protein like grilled chicken or fish, a sandwich on whole-grain bread, brown rice or pasta with vegetables. Do not cut carbohydrates out of the meals. Grilled or steamed potatoes work well to provide you with healthy carbohydrates. Make simple olive oil and vinegar dressings for the salad and use a healthy oil, such as canola, for cooking. Cut out fried foods.

Add ginger, cayenne pepper, turmeric or mustard to meals to boost metabolism.


Drink at least one cup of green tea daily. Green tea is high in antioxidants and also contains an ingredient that speeds up the fat-burning process. The most important thing to consume is water when you are starting a healthy diet. Drink 8 to 12 cups daily. Water helps you digest and eliminate food. It helps keep your liver and kidneys functioning well, so you metabolize fats with more ease. It flushes toxins from the body and keeps your muscles hydrated and working better.

Drink a couple of glasses of water upon waking and keep drinking a couple of glasses every 2 to 3 hours throughout the day.

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