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Eating well while losing weight
You do not need a special diet to lose weight. The NHS Eatwell Guide shows a balanced way of eating that you can adapt to your tastes and budget.
The Eatwell Guide in brief
The Eatwell Guide, used across the UK, shows the proportions of different food groups for a healthy, balanced diet:
- Fruit and vegetables: at least 5 portions a day, fresh, frozen, tinned, dried or juiced (juice and smoothies count as no more than one portion, 150 ml).
- Starchy carbohydrates: potatoes, bread, rice, pasta, choosing higher-fibre or wholegrain where you can.
- Beans, pulses, fish, eggs, meat and other proteins: including two 140 g portions of fish a week, one of them oily.
- Dairy and alternatives: choosing lower-fat and lower-sugar options.
- Oils and spreads: in small amounts, favouring unsaturated types.
It also suggests 6 to 8 cups or glasses of fluid a day, and the guide applies over a day or week rather than to every meal.
Portion sizes
Many people find portions have crept up over time. Using a smaller plate, serving at the table rather than eating from the pot, and noticing when you are full can help. The Eatwell Guide shows starchy foods making up just over a third of what you eat, and fruit and vegetables also just over a third.
Practical swaps
- Water, lower-fat milk or unsweetened drinks instead of sugary drinks.
- Fruit, plain nuts or yoghurt instead of biscuits and sweets some of the time.
- Grilling, baking or steaming rather than frying.
- Reading the traffic-light labels on food packs and choosing more green than amber or red.
- Choosing wholegrain bread, rice and pasta.
Breakfast, lunch and snacks
Regular meals help many people avoid grazing, though there is no one rule that suits everyone. If you snack, plan it. Keep fruit visible and bring lunch from home when you can. Eating slowly and without screens helps you notice fullness.
Alcohol
Alcohol contains a lot of energy, so cutting down can help with weight. The UK chief medical officers' low-risk guideline is to drink no more than 14 units a week; check the NHS website for the current advice.
Budget and busy lives
Frozen vegetables, tinned pulses, oats and eggs are cheap and nutritious. Batch cooking and a shopping list help avoid takeaways and waste. Supermarket own-brand items are often just as good.
What to avoid
We do not suggest cutting out entire food groups, replacing meals with shakes, using detox products or taking supplements for weight loss. If a plan promises fast results or bans a food group, be careful. Speak to your GP or a registered dietitian if you have a medical condition such as diabetes or coeliac disease, or if you are pregnant or breastfeeding.
Next
Pair eating with activity (guidelines) and a steady pace (how fast). If food feels stressful or out of control, read getting support.
Eating out and special occasions
You can eat out and enjoy celebrations while losing weight. Check menus ahead, share a starter or dessert, choose water between drinks and pay attention to portion size. One large meal does not undo a week. The aim is the pattern over time, not any single day, and a flexible approach is easier to keep than a rigid one.
Reading labels
Front-of-pack traffic-light labels show fat, saturated fat, sugars and salt. More greens means a healthier choice for that nutrient. Compare per 100g to compare similar products fairly, and remember that "low fat" foods can still be high in sugar.
This is general information based on NHS guidance, not medical advice. Speak to your GP or pharmacist before making big changes, especially if you have a health condition, take medicines, are pregnant or are under 18.
Frequently asked questions
Do I need to count calories?
Not necessarily. The Eatwell Guide and the NHS plan focus on balance and portions. Do not eat far below what your body needs.
Are carbohydrates bad?
No. Starchy foods are a main part of a balanced diet, ideally higher-fibre choices.
Is it okay to have treats?
Yes, in moderation. A flexible approach is easier to keep up.