Your Healthy Eating Plan For Weight Loss

Whether you’re on a weight loss journey with a GLP-1 medication or are simply looking to make better food choices, understanding which foods to eat and how much of them to eat is important. Here, we’ll explain the science-backed recommendations developed by the U.S. Department of Agriculture (USDA), the MyPlate system.

The food groups explained

The MyPlate chart has replaced the old ‘Food Pyramid’. It offers a simple visual guide to the types of food we should eat each day, and in what amounts. While you might expect some food groups like carbohydrates to be off limits –that’s not the case – even if you’re on a weight loss journey. [1]

Fruits and vegetables

Fresh fruits and vegetables should make up around half of your plate at mealtimes. They are low in calories but rich in minerals and essential vitamins (the ones our body can’t produce on its own). They’re also high in fiber, which supports healthy digestion and helps lower blood cholesterol levels. As fiber-rich foods – whole (not juiced) fruits and vegetables – take longer to digest, they also help us feel fuller for longer. This can reduce overall calorie intake and aid weight loss. [2] 

Whole, unprocessed carbohydrates

Carbohydrates are the body's main source of energy. They can be divided into whole grains (complex carbs) and refined grains. 

Whole grains contain the entire grain kernel and include wholewheat flour, bulgur (cracked wheat), oatmeal and brown rice. 

On the other hand, refined grains have been processed to create a finer texture (e.g. white flour, white pasta and white rice) or to extend their shelf life. Milling or processing these grains removes a lot of the important nutrients that they originally contained, like dietary fiber, iron and B vitamins. 

Whenever possible, choose whole grains for your carbohydrate portion – which should make up 30-40% of your plate. [3] While it is always best to get as much fiber as possible from your food, you can also take supplements where needed. You can read more about how fiber-packed psyllium husk can support healthy and sustainable weight loss here. 

Lean protein

Protein is found in foods like meat, eggs, beans, peas, lentils, nuts, seeds and soy products. The building block for bones, muscles, cartilage, skin, and blood, protein fuels your metabolism and helps you stay strong. Protein becomes especially important during weight loss, since maintaining muscle mass helps your body burn more calories. [4] 

Eating enough protein is therefore key to building and preserving muscle throughout your weight loss journey. Choose lean (low fat) protein sources like egg whites, chicken breast , salmon, tuna, turkey, pork tenderloin and fat-free Greek yogurt. These should make up about 15-20% of the food you eat each day – and if you are following a calorie deficit plan (for example, reducing daily intake by 600 calories), your protein intake should remain the same. [5]

The dairy group 

Dairy products are where we get the nutrients needed to build and maintain strong bones and teeth, like calcium, potassium, vitamin D, and protein. Common sources include milk, cheese, Greek yogurt and dairy-free alternatives like soy milk. MyPlate recommends choosing low-fat or fat-free milks or yogurts where possible. Dairy or dairy alternatives should be eaten in moderation and make up around 8% of your daily diet. [6]

Healthy fats 

Although fats and oils don't have a designated section on the MyPlate chart, they are still important. Healthy fats like extra virgin olive oil, organic avocado oil and fish oil are excellent sources of essential fatty acids like omega-3 and omega-6. They also help our bodies absorb vitamins A, D, E and K and carotenoids. [7] When cooking, choose these healthier oils over saturated animal sourced fats like butter and lard, which are high in calories but offer little nutritional value. 

Water and weight loss

Water makes up between 50% and 70% of your body weight, and every cell, tissue and organ relies on it to function properly. About 20% of our daily water intake comes from fruits and vegetables, but the rest needs to come from drinks. 

Drinking enough fluids – 2.7 liters for women and 3.7 liters for men – is not only important to prevent dehydration. [8] Sometimes thirst is mistaken for hunger, which can lead to unnecessary calorie consumption. Whenever you feel hungry, try to have a glass of water, fat-free milk, or herbal tea first to see if you’re hungry or thirsty. 

Foods to reduce or replace from your plate

Now that you know which foods to prioritize, let’s briefly discuss which ones to avoid on your weight loss journey. They include: 

Ultra-processed foods: Often high in sugar and calories, foods like white bread, candy, non-diet sodas, chips and fast food can spike your glucose levels, leading to high sugar levels in the body, which over time may develop into type 2 diabetes. [9]

Food high in saturated fat: These are typically high in calories and therefore may lead to weight gain. Try to reduce the amount of processed or fatty cuts of meat, butter, ghee, lard, coconut oil and deep-fried food you consume. [10]

Alcohol: Don’t forget that drinks like beer, wine and cocktails are high in calories and often contain high amounts of sugar, which can cause your blood sugar levels to spike and crash. Overindulging can also lead to late night snacking and hangover cravings. 

How weight loss medication can support a healthier diet

GLP-1 weight loss injections work by regulating appetite, reducing blood sugar spikes and cravings, and by slowing stomach emptying to keep you feeling fuller for longer. Reducing cravings and food noise can help people make healthy choices to support long term weight loss. You can find popular weight loss medications including Compounded* Liraglutide with B12 at ZipHealth.com.

Start your free consultation today to see what treatment is best for you. 

*Compounded drugs are permitted to be prescribed under federal law but are not FDA-approved and do not undergo FDA review for safety, effectiveness, or quality.

References

1. U.S. Department of Agriculture. What is MyPlate? [Internet]. www.myplate.gov. U.S. Department of Agriculture; 2020. Available from: https://www.myplate.gov/eat-healthy/what-is-myplate 
2. USDA. Fruits | MyPlate [Internet]. www.myplate.gov. 2020. Available from: https://www.myplate.gov/eat-healthy/fruits 
3. U.S. Department of Agriculture. Grains [Internet]. www.myplate.gov. 2020. Available from: https://www.myplate.gov/eat-healthy/grains 
4. Clinic C. How Much Protein Do You Need? And How To Get It [Internet]. Cleveland Clinic. Cleveland Clinic; 2024. Available from: https://health.clevelandclinic.org/how-much-protein-you-need 
5. USDA. Protein Foods | MyPlate [Internet]. www.myplate.gov. 2020. Available from: https://www.myplate.gov/eat-healthy/protein-foods 
6. U.S. Department of Agriculture. Dairy [Internet]. www.myplate.gov. 2020. Available from: https://www.myplate.gov/eat-healthy/dairy 
7. Institute of Medicine. Dietary Reference Intakes [Internet]. Washington, D.C.: National Academies Press; 2006. Available from: https://www.nap.edu/read/11537/chapter/10 
8. Mayo Clinic. Water: How Much Should You Drink Every day? [Internet]. Mayo Clinic. 2022. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 
9. Tseng TS, Lin WT, Gonzalez GV, Kao YH, Chen LS, Lin HY. Sugar intake from sweetened beverages and diabetes: A narrative review. World Journal of Diabetes [Internet]. 2021 Sep 15;12(9):1530–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8472506/ 
10. Rethink Fats [Internet]. [cited 2024 Oct 12]. Available from: https://myplate-prod.azureedge.us/sites/default/files/2024-06/TipSheet-8-Rethink-Fats.pdf