You've heard advice of popular weight loss diets. Cut fat! Cut carbs! Cut calories! Eat a balanced diet! But how can you cut though all of confusion, and eat a diet that's balanced and healthy?
Here's advice from nutritional science:
Cut JUNK fats: Most people do not need an ultra low fat diet. But most of us could improve our diet by cutting out junk fats. Basically, these are processed fats: hydrogenated fats, polyunsaturated oils that have been heated, and fats that are combined with junk carbs. Processed fats are fats most likely to put on flab and clog your arteries.
Cut JUNK carbs. Most people do not need an ultra low carb diet. But unfortunately, so many people who go on a low fat diet continue to eat highly processed foods - they switch from processed high-fat to processed low-fat. And when food manufacturers create low fat foods, they tend to replace fat with junk carbs, that tend to pile on pounds. Basically, junk carbs are low-fiber carbs. Like sugar, fructose (and all other *oses), flour, cornstarch, fruit juice. Yes, fruit juice is a junk carb too! - After all, how much fiber is there in fruit juice? - Virtually none - its yet another junk carb. You should eat whole fruit instead, with its fiber intact.
Cut JUNK calories. Most people do not need an ultra low calorie diet. But just think what your diet would be like if you dropped processed fats and low-fiber carbs. You'd be eating mainly natural proteins, with lots of vegetables plus whole fruits - and odds are that you would be eating far fewer calories as well. That's kind of calorie cutting most of us should be doing.