What is the best way to diet without sacrificing nutritional needs?

The most simple way is to decrease your intake of treat foods such as chocolate, chips, take away food, alcohol, sweet drinks etc.

Hope this helps!
Melanie
www.health-kick.com.au

I agree with Melanie that you need to focus on eating nutritious foods and minimise the ‘extras’ that offer few nutrients and lots of kilojoules.There's no need to focus on carbs or fat grams because nutritious foods contain carbohydrate and healthy fats. Ensure you eat 'core' foods every day in the right amounts for your needs: vegetables and legumes, grains (preferably whole grains), lean meat/fish/poultry, low fat dairy foods, fruits, and small amounts of oils, margarine, nuts and seeds.Before you put something in your mouth ask yourself, is this food a good source of nutrients that will nourish my body? When you are limiting your kilojoule intake to lose weight sensibly, every mouthful counts.

Fanastic advice from Melanie and Nicole.  I would also like to add that reducing your portion size will go a long way towards helping you reduce your energy (kilojoule) intake and lose weight.  Sometimes we lose sight of the fact that even “healthy” foods can be energy dense, and overlooking portion size can lead to a much higher energy intake than intended.  Remember, it's not just what you eat that's important, but also how much of it.

Fantastic advice from my colleagues above. If you would like to know more check out the Australian Dietary Guidelines and the Australian Guide to Healthy Eating. If you click on this link: http://www.eatforhealth.gov.au/ and you can find the new DRAFT guidelines to be released later this year by clicking on the revised dietary guidelines “read more” section.

Hopefully it will give you a bit of direction on how to eat healthy without sacrificing important nutrients. Alternatively you may wish to consult with an Accredited Practising Dietitian (APD) in your local area. To find one head to www.daa.asn.au and click on “Find and APD”

Wonderful advice from Melanie, Nicole, Ashleigh and Chris.  We try not to use the term “diet”.  Healthy Eating Plan is more how we talk these days.  When trying to manage your weight, as already mentioned - portion controlling, even of healthy foods is extrememely important as is regular daily exercise.  If you have regular daily exercise in place, then your food intake becomes less of an issue.  We don't want people scrutinising their food intake forever.  Become an active person, eat regular healthy meals and it should become much easier to manage your weight. Mindful eating is important also.  Eat slowly, taste and enjoy your food and you will feel full without over consuming. For individual advice, consult an Accredited Practising Dietitian.

Stop dieting! Eating a balanced diet is the most important concept you have to accept in order for you to make your eating habits a lifestyle.  You can lose weight by watching your portion sizes, making good choices of food, and regular exercise. You can eat everything if the quantities are controlled. If you are not comfortable with the amounts you should be eating then you should consult an accredited practising dietitian.  

I have sample menus on my website www.arlenesway.com.au. Eating well together with a regular exercise regime will result in you losing those extra kilos without being nutritionally depleted. All food groups should be included. Forget fad diets – they may offer quick results but they are not lasting outcomes that you can sustain. You have to be organised with purchasing your food and cooking regularly. You will certainly be eating less than you are eating now, but you should not feel deprived because you can have six small meals a day so you never feel starving as well as regular ‘treats’. Nothing is off limits as long as you plan for it. You can eat anywhere, whether you are eating at home, out in a restaurant, or at a friend’s house – you only have to watch your portions and make sure you are sitting down, eat slowly and enjoy your food – eat mindfully.

If you read my book ‘The 10 Commandments for Losing Weight’ it allows you to enjoy your food as part of a balanced lifestyle, which includes healthy amounts of food, exercise, sleep, work and recreation. One important message is to restore balance to your life and you will feel happier and healthier, and you will be able to get your eating under control.

As mentioned above, lifestyle change is the best approach. However as for diet composition and calorie intake unfortunately there is no one size fits all approach because everybody’s metabolism, hormone function and body composition are different.

2 key nutrients that should no be eliminated are essential fatty acids (fish, nuts, seeds) and essential amino acids (meat, eggs, dairy). They are classified as essential as they cannot be made by the body (must be consumed) and perform various roles within the body.

I am interested that your Total Cholesterol has gone up despite you losing weight.  What is more meaningful is knowing your LDL cholesterol. It is this which is oxidised in the blood and known to be one factor that increases your risk of heart disease. We would normally expect to see total cholesterol come down with the weight loss you have achieved, as this is a very effective way to do this. However it is important to know, LDL cholesterol is modified if you have a number of risk factors for heart disease. I wonder of your thryroid function is affecting your lipid levels

While you say your cholesterol has gone up from good fats we know that the fats from plant foods ( mono/poly unsaturated fats) do not increase LDL cholesterol so they should not be affecting your total cholesterol that much. However we do know is that the fats from animal foods and coconut products being saturated fat do. I have seen this in my clinical practice where a person has decided to go on a high fat diet particularly animal fats and has kept a healthy body weight, with significantly increases in  LDL cholesterol within a 6 week period.

My advice would be continue using less processed carbohydrate foods and adopt a more Mediterranean diet, more plant based which has moderate amounts of monounsaturated fats.

If your throid is underactive your GP will prescribe Throxine in the correct dose for it to function more normally. Thyroid function also impacts on your cholesterol so I would ensure you have this checked and monitored by your GP.