Web Content Viewer (JSR 286) - Healthy Weight


Stack of magazinesThere are many well-known weight loss diet plans available. A number of these have been tested and found to be nutritious and effective for some people, but many are untested, particularly in the long term.

Some common diets include:

  • A Mediterranean-style of eating
  • A higher protein, lower carbohydrate diet
  • Lower fat diet plans.

These diets can all be effective as long as they help reduce your energy intake and this reduction is sustained. But, especially in the long term, it is very important that your weight loss diet is consistent with the Australian Dietary Guidelines, and therefore all the information about healthy foods and drinks provided in this Healthy Weight Guide ensures you are getting enough of the right foods and nutrients you need for health.

There are many food choices that can be made within the five food groups, as explained in this Healthy Weight Guide, to develop healthy eating habits to suit all Australians of different ages, gender, sizes, religions and cultural preferences. There are also many ways to combine these foods to make a healthy diet to achieve and maintain a healthy weight.

Achieving and maintaining a healthy weight is about developing healthy dietary habits and being in energy balance (to maintain weight), or energy deficit (to lose weight). So, find a healthy eating plan that works for you and stick with it.

Any healthy eating plan can be effective for weight loss as long as:

  • It helps you to restrict the number of kilojoules you eat
  • You can follow the diet plan for a long period
  • You can change your established habits to follow what the diet plan is suggesting
  • It recommends you eat less of foods that are high in saturated fat and added sugar and salt
  • It suggests that you replace unhealthy foods with other options such as lean meats and poultry or alternatives (such as eggs, fish, legumes/beans and nuts and seeds), wholegrain foods, reduced-fat milk, yoghurt, cheese and alternatives, fruit, and plenty of legumes and a variety of coloured vegetables
  • It provides variety and includes foods from all five food groups
  • It doesn’t recommend eating and drinking extra large serving sizes.



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