Principles of Good Nutrition for Weight Loss

principles of nutrition for weight loss

Good Nutrition

“Do not eat after 6 PM” – This is one of the most popular tips for losing weight. This is a pretty good principleĀ  of proper nutrition for weight loss, but it should not be taken too literally.

It is recommended that you do not eat a few hours before bedtime, a good time frame would be at least 2 hours before going to sleep and as a dinner, eating light food.

Another, once popular (and not true) “dietary rule”: ‘If you eat right before going to sleep or worse, at midnight, don’t worry, just don’t eat before 12 the next day’. This statement doesn’t provide any dietary rule at all and encourages the rejection of breakfast. ( Breakfast being the most important meal of the day). This advice has nothing to do with proper nutrition for those seeking to lose weight, as night eating provokes obesity, diabetes, insomnia, gastrointestinal disorders and other diseases.

Replace simple carbohydrates with complex ones” – This is a good principle of nutrition for losing weight but it can also be difficult sometimes.

– What are simple and complex carbohydrates?

Minimizing the intake of simple carbohydrates and increasing the intake of complex carbohydrates helps your body maintain the sugar levels in your blood, this also controls your appetite and consequently, weight. Simple carbohydrates are found in abundance in cookies, cakes and the menu of fast food restaurants.

– Complex Carbohydrates

Whole grains, fruits, vegetables, release the sugar slowly into your blood stream thus the sugar level remains constant for a longer period of time. It is also useful to add into your diet foods that are rich inĀ  fiber, like: beans, lentils, most of vegetables and fruits.

– What to eat for breakfast, lunch and dinner without gaining extra pounds of weight?


1. Proper Breakfast

For breakfast, prepare meals containing complex carbohydrates and a small amount of protein. Some examples: Cereal, oats, cottage cheese, eggs. Drink tea or coffee (black or with little milk – no sugar).

2. Proper Lunch

For lunch eat foods that are rich in protein, like: Fish, Meat, Mushrooms, Vegetables. Whenever possible, eat light, low-fat soups. For drinks: Juice or Tea.

3. Proper Dinner

For dinner eat foods containing easily digestible proteins. Seafood, fresh vegetables, yogurt etc. Do not drink coffee and/or any sweet drinks. Instead use, caffeine-free tea etc.

Remember to always consult a physician or a weight loss specialist.