While weight loss requires consuming fewer calories than you burn, eating certain foods may make this process easier. Even though these foods help promote weight loss, you still need to pay attention to portion size and consider how they fit in with your daily calorie goals. Fast weight loss should occur over the course of several months, rather than days. If you drop pounds too quickly, you will most likely not keep it off. Seek to lose about one or two pounds a week to make sure you lose fat without feeling deprived.
Eating more protein helps you feel more satisfied, reduces cravings, causes a slight rev in your metabolism and deters blood sugar spikes. Food industry advisor Dr. Arne Astrup wrote in 2005 in the “American Journal of Clinical Nutrition” that including more protein in your diet can speed weight loss and also merits attention as a treatment for obesity. Keep your protein choices lean: Go for chicken breast, lean beef, whey protein and alternatives to meat, like beans or soy.
The Australian Curtin School of Public Health released a study in 2009 showing that eating dairy promotes weight loss. In just 12 weeks, participants following a low-calorie diet who consumed five servings of dairy per day, lost significantly more weight and body fat than those consuming three servings per day.
Eating an appetizer of soup can reduce your appetite and result in a lower overall food consumption at a given meal, reports researchers Julie E. Flood and Barbara J. Rolls in a 2007 edition of “Appetite.” In this study, participants who enjoyed soup before their meal ate 20 percent less calories overall. Stick to clear varieties such as broth, chicken noodle or minestrone to keep calories under control.
The Centers for Disease Control and Prevention point out that vegetables contain a lot of water and fiber in their natural state, which makes them good foods for weight management. Broccoli, spinach, bell peppers, asparagus and dark lettuce contain minimal calories per serving, but offer a lot of vitamins and antioxidants.
You can eat large servings to feel full and satisfied without taking in a lot of calories. This will help you stick to your diet and lose weight faster. Try adding vegetables to soups, sandwiches and casseroles to expand serving sizes without adding calories.
- Centers for Disease Control and Prevention: Can Eating Fruits and Vegetables Help People to Manage Their Weight?
- The American Journal of Clinical Nutrition: The Satiating Power of Protein
- Curtin News: Higher Dairy Intake Can Help Fight Obesity
- Appetite: Soup Preloads in a Variety of Forms Reduce Meal Energy Intake