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Fact File – Foods To Avoid Yo-Yo Dieting

The Healthy EmployeeFact file Fact File – Foods To Avoid Yo-Yo Dieting

Fact File – Foods To Avoid Yo-Yo Dieting

67% of men and 57% of women in the UK are overweight or obese. An estimated 54% are currently trying to shed pounds, but our efforts don’t stick.

We have a mentality that a diet is something temporary, but lasting weight loss requires making lifestyle changes that will work long-term. Repeated crash dieting increases metabolic hormones. These changes cause you to put on weight around your middle, which is linked to insulin resistance, diabetes, high blood pressure, and heart disease.

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. 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 relaxation time. 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, pear

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









Good fats (in moderation)

Oily fish

Nuts – Walnuts, almonds

Seed oils

Olives and olive oil



Low-fat protein rich foods

Pulses – Lentils, beans, chickpeas


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.


The Healthy Employee
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