Weight loss requires people to burn more calories than they take in. To lose 1 to 2 pounds a week, people needs to reduce their calorie intake by 500 to 1000 calories a day, explains the Centers for Disease Control and Prevention (CDC). Choosing low-calorie foods from each of the food groups can help create the needed calorie deficit to promote weight loss.
Meat
Most adults only need about 5 to 6 oz. of meat per day, says MyPyramid.gov. The best choices of meats to help with weight loss are lean meats. Lean cuts of meat include round or loin beef, extra lean 90 percent fat ground beef, pork loin, leg of lamb, white meat poultry without the skin and fish without breading. To further reduce the calories of these lean meats, the RD411 website recommends trimming any visible fat before cooking. At lunch time, choose lean cold cuts like turkey, lean ham, or roast beef to minimize calories, suggests MyPyramid.gov.
Dairy Foods
To reduce calories and lose weight, people should choose non-fat and low-fat dairy products. The MyPyramid.gov website suggests using skim milk in coffee, cappuccinos and cereals. Non-fat light yogurts are lowest in calories and a good choice for weight loss. The RD411 website cautions against the use of cheese. Strong cheeses, like Parmesan and feta, are recommended for flavor but should be used sparingly.
Grains
Choose whole grains for vitamins, minerals and fiber. Low-calorie grain choices to help with weight loss include pasta, rice, barley and oats, according to the RD411 website.
Fruits and Vegetables
Fruits and vegetables are high in vitamins, minerals and fiber, and are very low in calories, says the CDC. Eating more fruits and vegetables adds volume and helps people feel satiated on fewer calories. Low calorie fruits and vegetables include apples, strawberries, oranges, peaches, grapefruit, blueberries, plums, lettuce cucumber, spinach, tomatoes, mushrooms, green beans and eggplant. The CDC suggests adding vegetables like spinach and onions to an omelet to replace an egg and some cheese at breakfast. Or add lettuce, tomatoes and cucumbers to a sandwich to replace the cheese and some of the meat at lunch. Instead of an extra spoon of pasta or rice at dinner, replace it with 2 cups of steamed vegetables like broccoli, carrots and cauliflower
Member Comments