How to read a food label
Reading food labels is a skill that helps you stick to your diet and avoid overeating.
A healthy diet for weight loss
A diet is not deprivation, just a healthy choice. The aim is to know what you eat and how much, and to pick what suits your taste and your life.
Medically reviewed by Dr. Mohammad N. Alajmi · Updated
What is a diet?
A diet is a balanced, healthy eating plan. Its goal may be to lose weight, gain weight or keep it steady. It also means being aware of what you eat and making a healthy choice every time you sit down to eat.
Is one diet better than the others?
Studies show that well-known diets give similar weight loss. The best result comes from the plan that suits the food you like and that you can keep up. Changing plans from time to time also helps, because it breaks the routine.
How do I follow a weight-loss diet?
Choose any well-known plan that suits you. What matters most is your daily calories and how you spread them:
- Men: about 1,800 to 2,000 kcal a day.
- Women: about 1,300 to 1,500 kcal a day.
- Split them into 3 main meals and 3 small meals.
These are rough figures for most adults. If you are on weight-loss injections, have had bariatric surgery or have a long-term condition, your doctor will set the right target for you.
How do I count calories?
- Find "Calories" on the nutrition label and check the unit is kcal or Cal.
- Check whether the figure is per serving or per 100 g or 100 ml, and adjust it to the amount you actually eat.
- Log what you eat each day in a notebook or an app such as MyFitnessPal, which also helps estimate your needs.
Common questions
How many calories do I need a day to lose weight?
About 1,800 to 2,000 kcal for men and 1,300 to 1,500 for women, spread over 3 main meals and 3 small ones. The number varies with weight, activity and health.
Are these meals suitable after a sleeve or on weight-loss injections?
Yes. These ideas also suit people who have had a sleeve or bypass, or who use a balloon or weight-loss injections, with portions adjusted to the clinic plan and a focus on protein.
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