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Fact File - Ideal Foods To Avoid Yo-Yo Dieting

Last summer you reached your goal weight and celebrated by hitting the beach in your swimmers. Then your job got stressful, you had trouble finding time to work out, and your holiday had a round-the-clock all-you-can-eat buffet. Now when you step on the scale, you realize there's no way you're going to fit into the outfit you bought for your friend's wedding next month unless you start dieting...again.

We're betting that this scenario sounds all too familiar. Yo-yo dieting is practically a national pastime.

67% of men and 57% of women in the UK are overweight or obese accoccrding to the study which uses a Body Mass Index (BMI) of over 25 to define 'overweight' and a BMI of 30 or more to define 'obese'. An estimated 54% are currently trying to shed pounds, but our efforts don't stick. Most of us will regain almost all of what we lost, according to research, which is why the typical dieter tries a new plan four times a year.

We have this mentality that a diet is something to go on and then get off as quickly as possible, but lasting weight loss requires making lifestyle changes that will work long-term.

It's not only your waistline that suffers from yo-yo'ing. Repeated crash dieting increases metabolic hormones, such as insulin, and elevates levels of sex hormones, including estrogen. These changes cause you to start putting on weight around your middle, which research has linked to insulin resistance, diabetes, high blood pressure, and heart disease.

Your confidence also takes a hit. The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the constant ups and downs.  No one wants to diet forever; it's hard work.

Which is why we know you're ready to lose the weight and keep it off. Forget the diet food products, low fat this, no added sugar that, what you need to succeed is to eat whole, real foods and here is a great list to get you started.  

Remember always to aim for a healthy balanced diet, plenty of exercise and find the time to relax.

If you have certain medical issues, you may be asked to avoid some of these foods by your Health Care professional - if in doubt seek advice.  


Fill up on Vegetables and choose different colours for a variety of nutrients (your largest food group)

  • Greens –  spinach, broccoli, kale, green beans
  • Orange and yellows – butternut squash, peppers, carrots
  • Blue and reds – red cabbage, aubergine, purple asparagus


Fruits – great for snacks and dessert – choose different colours for a variety of nutrients

  • Greens –  green grapes, kiwi, pears
  • Orange and yellows – orange, banana, pineapple
  • Blue and reds – blueberries, cherries, blackcurrants


Whole grains (help fill you up for longer and help to avoid temptations)

  • Whole wheat pasta
  • Brown/wild rice
  • Whole grain bread
  • Quinoa
  • Oats
  • Buckwheat
  • Bulgur
  • Corn
  • Rye
  • Spelt     


Good fats (in moderation)

  • Oily fish
  • Nut (walnuts and almonds)
  • Seed oils
  • Olives and olive oil
  • Avocados


Low-fat protein rich foods

  • Pulses (lentil, beans, chickpeas)
  • Fish
  • Lean meat
  • Low-fat milk and natural low-fat yoghurt

Don't delay, begin to make sustainable weight management happen for you by eating healthily and embedding healthy lifestyle habits.


More posts -

How to achieve weight loss with our top tips - here

Find out what is in your food with What's in My Food Part 1 - here

Discover the changes Catalin made and the benefits he has achieved - here


The Healthy Employee Power Up & Motivate With Positive Nutrition Series of Workplace Wellbeing Initiatives will inspire, motivate and engage your employees.  Find out more by calling Anna on 07778 218009, read more here.

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