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Leah McCabe

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About Author — Leah likes writing about health and science subjects. Through her writing she hopes to help people of all backgrounds have equal access to information and quality healthcare.

Most PlushCare articles are reviewed by M.D.s, Ph.Ds, N.P.s, nutritionists and other healthcare professionals. Click here to learn more and meet some of the professionals behind our blog. The PlushCare blog, or any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. For more information click here.

Nutrition for Weight Management

This March it’s National Nutrition Month and we’re sharing some of the most effective ways nutrition can help with weight loss.

You may know that you need to eat better and lose weight but unfortunately, that’s easier said than done.

That’s why we’ve compiled some tips and information on nutrition for weight management. We want to help you succeed on your weight loss journey, so you can live a longer, healthier life. 

Consequences of Obesity

Obesity increases your risk of early death due to serious diseases and health conditions, such as:

  • High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
  • Coronary heart disease
  • Gallbladder disease
  • Sleep apnea and breathing problems
  • Mental illness like anxiety, clinical depression, and other mental disorders
  • Body pain and difficulty with physical functioning
  • Many types of cancers
  • Osteoarthritis
  • Stroke
  • Type 2 diabetes
  • High blood pressure (Hypertension)
  • Low quality of life

Tips for Eating Healthy

Here are a few basic tips to keep in mind about how to eat healthy for weight loss:

  • Eat smaller portions
  • Learn new methods of food preparation
  • Choose meals that are low in fat
  • Track portion sizes, meal composition, and nutritional content for each meal
  • Reduce the number of calories in your daily diet

The Top Weight-Loss Friendly Foods

You might think that 100 calories is the same no matter what food it comes from. However, that’s not really true since some foods are more nutritious or filling than others. Here are some of the top weight-loss-friendly foods:

  • Eggs (whole) are nutrient-dense, high in protein, and keep you full longer.
  • Leafy greens are low in calories and carbohydrates and high in fiber, antioxidants, vitamins, and minerals.
  • Salmon is high in protein, healthy fats, iodine, and omega-3 fatty acids.
  • Cruciferous vegetables (like cauliflower, broccoli, cabbage, and brussels sprouts) are high in fiber, have a decent amount of protein, and help keep you full.
  • Chicken breast and lean beef is high in protein, keeps you full, and helps you burn more calories.
  • Tuna is high in protein and low in fat.
  • Cottage cheese is high in protein and calcium and low in fat.
  • Fruit has low energy density, and the fiber content helps prevent the natural sugar from being released too quickly into your bloodstream.

Unhealthy Diet or Exercise Programs

It seems like there’s a new fad diet every few months. Generally, any diet that removes food groups or severely restricts calories can cause problems. A few examples of dangerous fad diets include:

  • Military Diet: This low-calorie diet of odd food pairings (like bun-less hot dogs with banana, carrots, and broccoli) can create nutritional deficiencies and lead to disordered eating patterns. 
  • Apple Cider Vinegar Diet. There’s not enough evidence to show that drinking apple cider vinegar every day promotes weight loss, and it may cause stomach irritation or tooth erosion.
  • Cabbage Soup Diet. There’s no research to suggest that eating cabbage soup three times a day will lead to consistent, healthy weight loss. 
  • Dukan Diet. This ultra-high-protein diet can cause nutritional deficiencies.
  • Cleanses and detoxes can be dangerous and lead to nutritional deficiencies or rebound binge eating. 

Weight Loss Myths

There are a lot of weight loss myths on the internet, and some can be downright dangerous. Here are some of the most common weight loss myths on the internet:

  • All calories are equal. Protein and carbohydrates affect your body differently, so 100 calories from protein will affect your body differently than 100 calories from carbohydrates. 
  • Losing weight is a linear process. Actually, it’s normal to have weeks where you lose nothing or even gain a little. 
  • Supplements can help you lose weight. Most are ineffective at causing weight loss, and positive results are usually due to the placebo effect. 
  • Obesity is about willpower. There are many biological and genetic factors that can cause obesity and make it difficult to lose weight. 
  • Fat or carbs make you fat. Carbohydrates and fat are actually necessary parts of the human diet. The importance is where the carbs and fat are coming from.
  • Weight loss diets work. 85% of dieters end up gaining back the weight within a year. 

Want a Doctor’s Advice?

Creating a new diet plan can be tricky. Talking to a doctor can help you come up with a weight-loss plan you can actually stick to. For a video or phone appointment with one of our trusted doctors, call (888) 660-1464 or click here any time. 

Read More About Nutrition For Weight Management


Spine-he Nutrition and Diet for Weight Loss. Accessed on March 6, 2020 at 

Healthline. The 20 Most Weight-Loss-Friendly Foods on The Planet. Accessed on March 6, 2020 at

Centers for Disease Control and Prevention. Adult Obesity Causes & Consequences. Accessed on March 6, 2020 at 

Everyday Health. The Weight Loss Plans to Try and the Fad Diets to Skip if You Want to See Results. Accessed on March 6, 2020 at

Healthline. Top 12 Biggest Myths About Weight Loss. Accessed on March 6, 2020 at

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