Weight loss foods

There are many reasons why one would choose to lose weight. However, being overweight and the desire to look and feel great are probably the two that sum it up. So shouldn’t something you want very badly be remarkably simple? Actually, almost everyone struggles with weight loss and some people seem to have the worst luck. In reality, maybe it could be as fixable as eating the right things. While weight loss ultimately depends on energy taken in being less than energy given out, there are foods that can have a positive effect on the balance to promote a weight deficit. The term “promote” should be used loosely because there are no magical foods that will trigger automatic weight loss, but the foods that do tend to boost weight loss are those low in calories and high in vitamins, minerals, and nutrients. They are commonly called nutrient-dense foods. Even better, it’s not at all difficult to incorporate them into at least one meal a day.

Guidelines for Weight Loss Foods

  • Switch to a low fat product. The first and foremost item on your list should be to switch from regular to low fat or fat free products. Fat has 9 calories per gram, as opposed to 4 calories per gram in carbohydrates and protein, and so a small amount does more damage on your calorie allowance. However, be careful of products that claim to be low fat but are laden with sugar (and therefore add more calories) to make up for the lost taste. In these cases, the regular fat product would probably be better. Dairy is the easiest thing to switch because not a lot of added sugar is needed to make up for taste. There is hardly a difference between the regular and the low fat or fat free, other than less fat.
  • High fiber. Fiber works wonders because it leaves you feeling fuller quicker and it lasts longer than if you were to fill up on carbohydrates.
  • Low in calories. Foods with fewer calories will all in all total up to less calories than you are normally getting.
  • Low in sodium. High levels of sodium in the diet are correlated to hypertension.
  • Natural whole foods. Avoid processed foods that are made with artificial ingredients and preservatives.
  • Foods with high water content. Most foods have water in them to some degree, but fruits and vegetables will have the highest water content. Since water has zero calories, these foods will make you feel full without loading on the calories.

Foods to Eat
All of the suggested foods are low in calories and high in the nutrients that matter.

  • Fruit. The list is unlimited: apples, bananas, peaches, pears, grapefruit, strawberries, melons, and pineapple; blueberries, grapes, and other dark-skinned fruits are high in antioxidants, which fight off cell-damaging free radicals.
  • Vegetables. There is also no limit to what vegetables should be eaten; the more variety the better! Bell peppers (all colors), broccoli, spinach, dark green leafy vegetables, carrots, celery, Brussels sprouts, bok choy, zucchini, cauliflower, and asparagus.
  • Protein. Natural peanut butter (peanut butter that is not natural often has trans fat in it), nuts, fish, lean turkey, lean red meat, and chicken.
  • Legumes. While these can be considered vegetables, they are particularly rich in fiber and have significant protein.
  • Whole Grains. Oatmeal, whole wheat pasta, whole wheat breads, quinoa, and rice.
  • Carbohydrates. In addition to the whole grains: multi-grain crackers, English muffins, and potatoes (red, sweet, and white).
  • Dairy. Low fat yogurt, low fat cottage cheese, low fat or fat free milk, low fat sour cream, and reduced fat cheese.

All of these foods are guidelines that will get you started in the right direction. Just because these foods are low in calories does not mean you can eat tons and tons because calories are calories. They add up no matter where they come from. Eat everything in moderation, reduce your caloric intake, increase your exercise level, and you will be on your way to successful weight loss.

Last updated on Feb 25th, 2011 and filed under Weight Loss. Both comments and pings are currently closed.

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