What’s the best way to lose weight? There are several different ways to approach it, from fad diets to gym workouts to personal trainers, but in the end, you want to find what works best for you. Nutrition plays an essential role in losing weight. If you’re going to lose weight, you need to be careful about what you eat and when and how much you eat. Below are five essential nutrition principles for losing weight.

1.   Calories Are King

One of the most critical factors in weight loss is calories. If you want to lose weight, you need to consume fewer calories than your body burns daily. You can’t out-exercise a bad diet—but by making healthy choices and counting calories, you can eat more food while still losing weight! And don’t forget: Your body doesn’t know how many calories are in one piece of chicken versus another; it only knows the total calories consumed.

Hence, eating two smaller meals throughout the day instead of a single massive meal at dinner will not help you regulate your overall calorie intake. It just makes your calorie intake higher. To stay hydrated, drink lots of water and other noncaloric beverages throughout the day instead of consuming high-calorie drinks such as juice, soda, or alcohol. Water is essential for life—it keeps one from feeling hungry, helps regulate your core temperature, and keeps your skin looking young and supple. You can contact a certified nutritionist to help you make healthy choices.

2.   Not All Carbs Are Bad

While cutting down on carbs like potatoes, bread, and rice is a good idea when trying to lose weight, it’s essential to understand that not all carbs are created equal. First off, refined carbs—like those found in white bread and most crackers—are digested quickly and cause insulin levels to spike. Because insulin is an anti-starvation hormone that makes you store more fat, it’s an enemy of those looking to get lean.

On the other hand, unrefined carbs—found in whole grains, beans, fruits, and vegetables—are less processed and have fewer calories than their refined counterparts. Plus, they provide your body with slow-burning energy throughout the day. So eat up! Just be sure to choose complex carbs over simple ones.

3.   Don’t Fear Fats; Good Fat Saves Lives

Fat is an essential part of a healthy diet. It’s necessary for absorbing nutrients, and it provides fuel for your body. Some fats, like omega-3 fatty acids, are even good for you! Instead of cutting fat entirely from your diet (as low-fat diets would have you do), focus on adding more heart-healthy fats, such as those found in nuts and certain seafood, to your meals.

These foods containing unsaturated fats can help lower bad LDL cholesterol levels, increase fullness and reduce your risk of developing heart disease. However, be sure not to overdo it; consuming too much fat can lead to high blood pressure and other problems. Unsaturated fats such as olive oil, avocado, nuts, and seeds also help reduce inflammation, which may play a role in obesity. Remember that you should consume all fats in moderation—even unsaturated ones.

4.   Eat Adequate Quality Proteins But Not Too Much

Protein is good for losing weight. A high-protein diet can cause your body to burn more calories, but overeating protein may negatively affect your health. Getting adequate protein without overdoing it is vital. The USDA recommends women get at least 46 grams and men get at least 56 grams per day.

Consuming high-quality proteins helps reduce your cravings for carbohydrates and has a high satiety value keeping you feeling fuller longer. Some examples of high-quality proteins are lean meats, poultry, fish, eggs, low-fat dairy products (like milk or yogurt), soy products (tofu or edamame), and legumes (beans).

5.   Excess Sugar Wrecks Havoc

Most people don’t think of excess sugar as a toxin that wreaks havoc on our bodies, but consuming extra sugar leads to some severe health issues. The American Heart Association recommends that women consume no more than six teaspoons (or 25 grams/100 calories). Men consume no more than nine teaspoons (or 37.5 grams/ 150 calories) of added sugar per day.

Excess sugar will cause inflammation in your body, leading to heart disease, diabetes, and even cancer. Sugar is also highly addictive—and many food companies lace food with it without us knowing it! If you want to lose weight safely, it’s essential to eliminate sugary drinks from your diet. A good rule of thumb is: if you can’t pronounce an ingredient or if there are more than five ingredients listed on a food label, put it back on the shelf!

Conclusion

Losing weight should improve your lifestyle, not just part of a trend. Finding a healthy diet that is sustainable for you is about finding what works for you, but it does make sense to try to heed the above advice when creating your eating plan. However, talking to a reliable nutritionist can help you find a personalized solution for your situation. As Hippocrates II, a Greek physician, said, our food should be our medicine, and our medicine should be our food!