10 Dieting Rules

Diet Do's and Don'ts: 10 Dieting Rules That'll Help You Lose Weight

By Jonny Bowden, M.A., C.N.S.

Everybody wants a quick fix, and as we all know, they are pretty hard to come by and usually too good to be true. There is, however, a simple way to fix up your diet that will help you get healthy and lose weight. All you have to do is add five food items and subtract five others. And you can do it at your own pace, in your own way. You don't have to add and subtract these foods immediately, but the sooner you make these changes the sooner you'll see good results.

If you're already eating some of the "add" items, just add the rest. If one or two of the items is a complete impossibility for you, go to the nearest possible substitute.

If you've already subtracted some of the "remove" items, just subtract the rest. If you've cut back on a given item but haven't done away with all of it, see if you can raise the bar and eliminate even more. Even a week of diligence on this plan should yield some results.

Five items to add :

1. Fiber
   Do this one gradually or you may get some (harmless) gas while your body adjusts to the new higher level. Great sources of fiber: vegetables, fruits and beans.
2. Raw vegetables
   Add these on a daily basis not only for the rich phytonutrient and vitamin and mineral content but for the enzyme content as well. Raw, freshly made vegetable juice definitely counts.
3. Berries
   The reasons berries are beneficial for your health could fill an entire column.
4. Nuts
   A serving is a quarter-cup. Pistachios, raw almonds or cashews, macadamia nuts, Brazil nuts, pecans, you name it. They're packed with good fat and protein, but don't overdo it. Consider scattering them on a salad and you can take care of two items (nuts and raw veggies) in one.
5. Protein at every meal
   Make it fish at least twice a week, preferably more. Fried (anything) does not count.