How to lose weight by eating more and ditching ‘unproven, untested fad diets we see each year’

FED up with juice cleanses, kale-only salads and no carb diets? Try this super fix to lose weight and keep it off. Warning: You might have to eat more.

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FED up with juice cleanses, kale-only salads and no carb diets, nutritionists say health conscious Queenslanders are ditching the superfood diet for a super group one.

“Quick fix” diets and the superfood craze are expected to be replaced next year by a more-is-better approach as eating habits start to include healthy combinations of food.

Dietitians Association of Australia spokeswoman Julie Gilbert said popular fad diets were always guaranteed to fail for some.

“A diet which may work for one person doesn’t always work for another,” Ms Gilbert said.

She said people will be adding more to their plate in 2016, rather than taking things away, like adding fruits to their salads.

“People are moving away from individual food items and taking on board food groups,” she said.

“A good example (of a super-group diet) is adding lots of seasonal fruits to salad or adding grains and protein with your veggies.

“I think people are beginning to see the benefits of supergroups instead of those unproven, untested fad diets we see each year.”

Chelsie Brown, of Wavell Heights, said her simple diet of super-group foods helped her to lose five kilograms in just a couple of months.

“Diets (should be based on) just common sense I think,” Ms Brown said.

“All it is, is changing (unhealthy) things for better things. I lost weight just from eating fruits, vegetables and a bit of dairy every day.”

Ms Gilbert said a super-group meal would comprise of half a plate of tasty vegetables, a palm-sized serve of chicken or fish and half a cup of wholegrain pasta or rice.

She also advised Queenslanders on what to do with all of those Christmas leftovers.

“Separate it all into single serves and freeze the food which can be frozen,” she said.

“That way, when you go searching for food in the fridge, you would only eat a healthy-sized portion.”

HOW TO BE A SUPERGROUP SUPERHERO:

Guideline 1

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs

Guideline 2

Enjoy a wide variety of nutritious foods everyday from the five food groups. This includes:

Plenty of vegetables, including different types and colours, and legumes/beans

Fruit

Grain (cereal) foods, mostly wholegrain and/or high fibre varieties, such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans

Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat dairy products can be used for children aged two years and older)

And drink plenty of water.

Guideline 3

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.

Replace high fat foods which contain mostly saturated fat with foods that contain mostly polyunsaturated and mono unsaturated fats. For example swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters/pastes and avocado.

Limit intake of foods and drinks containing added salt. Read labels to choose lower sodium (salt) options among similar foods. Do not add salt to foods in cooking or at the table.

Limit intake of foods and drinks containing added sugars such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

If you choose to drink alcohol, limit intake. For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.

MORE:FOOD FOR HEALTH: A GUIDE TO HEALTHY EATING

Australian Guide to Healthy Eating, TAP HERE for a printable PDF version