Over 95% of people who use restrictive dieting to lose weight, gain it all back within one year. Restrictive dieting alone will never solve your weight problem. In fact, many studies show that dieting actually causes weight problems because it forces you to focus most of your energy on food and your weight. Dieting fosters diet mentality which causes us to call some foods “good” and others “bad”. If you’re dieting your feelings about yourself are often dictated by your food choices.

Here are some common statements you might hear people make when they’re on a diet:

“I was really good today, all I had was rice cakes and a protein shake.”

“Wow! That cheesecake is so good I felt like licking my plate.”

“I wish I could be good like you, look at how bad I’m being.”

Notice how the word “good” is used for the diet food and the high fat food interchangeably. Notice also how dieter’s judge themselves based on the food they put in their mouths. Our words and beliefs have power over our feelings and our actions. If we do something we think is “bad”, we will likely begin to feel bad and even make choices to prove how bad we are. This is called a self-fulfilling prophecy.

So, one of the keys to stress-free slimness is to stop judging ourselves based on food choices. Another key is to change our definition of “good” so that it’s consistent and self-affirming. There is no food that’s universally “good” or “bad”. We all have different tastes and we can eat a variety of foods in moderation without gaining weight. However, it is true that some foods contain more nutritional value than others and therefore are good for our bodies. Some foods give our bodies more of what we need. If you must call food “good”, reserve the label for food that’s: high quality, enjoyable and beneficial to your body’s health.

As a dieter, you are in a quandary when you label “good” food: boring. I’ve seen long-time dieter’s roll their eyes at people who are healthy or “good”. They say things like “I’m not good like her” or snicker at the prospect of eating “good” as if it’s somehow uncool or dreary. We must change our mindset if we hope to have long term health and weight maintenance.

If you’re like many dieters you have assimilated numerous low-fat, low-calorie foods into your diet and you call yourself “good” for eating them. Yet these foods are not good in any way. They don’t taste good, they usually aren’t good for you and they don’t necessarily make you feel good after you’ve eaten them. In fact, many dieters will admit that certain diet foods cause a myriad of symptoms such as gas, bloating, diarrhea, headaches and constipation to name a few. I think we can all agree: these side effects are not “good”. So, to help you reframe the concept of “good” food and “bad” food, I’m going to leave you with a mental image you can carry with you so that you are eating more “good” foods and feeling better. If you keep it up, you will probably lose weight too.

Imagine that “good” food is the kind of food that makes your body say “hooray!!” Imagine the food goes down the “conveyor belt” of your throat, to your stomach. When it arrives; your organs, cells and glands all say, “WOW check out all the new nutrients we just got in! There’s tons of good stuff here. Yipee!!” On the flip side, when you eat pre-processed, preservative and chemical-laden foods, your body says, “Oh no, not again. How does she expect me to exist on this? There’s almost nothing I can use here. The whole thing is waste! I’m going to have to spend all my energy processing this worthless food…for what?”

I hope this mental image will stick with you the next time you’re making a food decision whether it’s at the grocery store, a restaurant or a party. Be good to yourself. You deserve it and your body deserves it.

Although the answer to the question “which foods are good?” might be plain to some it can often leave others confused. A lot of it has to do with what the media portrays as “good food.” With so many low fat foods out now and other “healthy choices” many can often be deceived into believing certain foods are good. It can also depend on what we were told when we were growing up.

I will now run you through a quick checklist you can use before you decide to put something into your mouth.

Natural Is Best

It is best to eat foods in their most natural state. Try and stay away from processed foods which often contain excess amounts of sugar and sodium. Over a period of time these foods can cripple your efforts to feel and look healthy. It is not only how much you eat but what you eat that will be best for your long term health. So whether your food choices consist of protein, carbohydrates or fats try and pick the best ones.

A quick hint is that the more something is packaged or processed the worse off you probably are eating it. Especially foods that look like they just came off a production line in a factory.

Best Sources Of Protein

The best sources to acquire protein in your diet include fish, chicken, turkey, soy and lean beef. You may also consume eggs but not in excess due to cholesterol. Protein supplements are also great in the form of protein shakes. Whey protein is the best protein you can get when choosing a protein supplement. It is wise not to consume too much animal products in your diet because of disease, hormones, antibiotics, saturated fats, and cholesterol.

That is why I didn’t include things like pork or lobster. Sometimes the negative things outweigh the positive things.

Best Sources Of Carbohydrates

Great carbohydrate sources are hot and cold cereals, rice, whole wheat bread, pasta, potatoes, muffins and vegetables. Contrary to popular belief bread and potatoes are not fattening, it is what people put on them that is fattening.

Things such as sour cream and butter add a tremendous amount of fat and calories to your diet. A clean, steady supply of carbohydrates throughout the day will ensure that your blood sugar remains stable giving you extra energy and clarity of thought.

What About Fat?

Most people don’t have to worry about fat because we get enough fat already in our daily diet. It is best just to avoid the bad fats and eat mostly good fats. Good fat sources include peanut butter and peanuts, almonds, walnuts, safflower oil, flaxseed oil, and olive oil. And although nuts are good, try not to eat too many as they are very high in calories. The calories can skyrocket before you know it if you are always eating nuts.

Beware Of Chemicals

It is also important to stay away from processed foods that contain harmful chemicals such as sodium nitrate. Sodium nitrate helps to keep the colour in meat and also acts as a preservative. It is found in meats such as hot dogs, bologna, ham, bacon, salami and pepperoni.

Meats that are fresh or canned such as tuna do not often contain this harmful chemical. Sodium nitrate has often been linked to cancer and it is best to stay away from it. It can always be spotted on the food label if you are unsure.

If you start making better food choices using the foods listed above it will help to contribute to a faster metabolism. Combined with a sound exercise program you can expect to double your results. Just take your time and think before you act!

Admit it. You are having a hard time saying no to the sweetness of chocolates or to the crunch in every bite of your favorite junk food. You say no of course as that’s the logical thing to do. You’re trying to stay fit after all.

From that corner of your eye, they tempt you even more. The craving cramps your stomach and so you give in. You take a bite. Delightful, it was! The result, you’ve consumed more than you thought you did.

And you don’t feel guiltless at all.

According to food and fitness experts, successful dieting may start with saying no to these snacks, no matter how unavoidable. Definitely though, it doesn’t end there. Sticking with that pledge and eventually making it a habit to stay away makes it work.

A good diet sticks to the proper food enriched with vitamins and minerals; fruits and vegetables never fail. These nutrients aid in healing sickness, providing energy for your body cells, prevent diseases and build and strengthen your immunity. Only these sources can offer us the life-supporting power. From a common cold to the complex osteoporosis, you definitely need to have a full range of the right nutrients that can only be found in nature’s foods.

Keeping your guard up when it comes to eating non-healthy food does pay off. The vitamins and minerals which aren’t found in your favorite stuff to chomp play a vital role in your body’s well-being. Vitamins regulate metabolism, ensure proper growth and help keep your physical well-being in the overall.

However, since our bodies don’t produce their own vitamins, acquiring them can be effectively done through proper diet.

Doing away with the traditional dieting can be tricky. While some people think that a balanced diet means tasteless diet, the opposite may be true. Nutritionists entice people to explore the wide diversity and variations of possible food choices. A balanced diet that comprises healthy yet diverse foods primarily promotes good health. It keeps you away from being deprived and eventually, depressed.

Similarly, counting your carbohydrate intake and calorie consumption can offer you great help. Remember, though, to take things lightly. When doing this causes you irritation, find better alternatives to keep track of your efforts. All weight loss experts agree on one thing, that keeping a journal of your food intake and the exercises you have performed, almost always means success. During moments of success, big or small, gives yourself a pat on back. This, other than proper dieting, is a healthy habit.

A reminder though, for the health-conscious who are either under medication or are suffering from medical condition, ask your physician on what food is right for you. Under certain circumstances, special arrangements on diets may be provided. You may be too eager to do the dieting the normal way, but some limitations or prohibitions may be applicable. Check it with your doc!

As somebody puts it, “making a different choice gives you the opportunity to live a different life.” The new you will show you that everything you have done to keep fit is well worth it.