Weight loss diets often include long lists of foods to avoid when trying to lose weight, which can make it difficult for dieters to know what to eat. No food is able to burn fat or melt away the pounds, but some foods can definitely make it easier to lower the number of calories eaten, which is one of the most successful ways to achieve weight loss.
Vegetables
Non-starchy vegetables naturally contain very few calories, but are rich in fiber and water. Vegetables have a low energy density, which means that they increase satiety while reducing the number of calories eaten, according to a review published in the July 2005 issue of the American Journal of Clinical Nutrition. Leafy greens, non-creamy vegetable soups, raw or cooked vegetables eaten as a side dish or mixed in a dish are great additions to a meal. Vegetables contribute to feeling fuller longer and can help reduce cravings between meals.
Lean Protein
When trying to lose weight, it is important to choose the right foods that will help keep hunger away. Of all macronutrients--carbohydrates, protein and fat--protein is the one that induces the greatest satiety. The best sources of lean protein are fish, chicken, turkey, pork and lean beef; they should be included at both lunch and dinner. Breakfast should also contain some protein; eggs, nuts, seeds, peanut butter, almond butter and cottage cheese are good options. Arne Astrup suggests in the July 2005 of the American Journal of Clinical Nutrition that protein should be increased to 20 to 30 percent of calories, compared to the current 10 to 20 percent of calories in most Americans' diet, to reach a healthier body weight.
Low-Glycemic Index Carbohydrates
Low-glycemic index foods are helpful for both weight loss and maintenance by reducing hunger and increasing feelings of satiety after eating. The glycemic index ranks carbohydrate-containing foods according to how they impact blood sugar levels. Low glycemic-index foods include most fruits, legumes such as beans and lentils, low-fat milk, yogurts, sweet potatoes, whole grain pasta, Basmati rice, oats, barley, sourdough and stone-ground bread. In a study published in the July 2006 issue of Archives of Internal Medicine, the group eating low-glycemic index foods lost more fat--80 percent more in a 12-week period--compared to the group eating high-glycemic index foods.
References
- Family Doctor: What it Takes to Lose Weight
- American Journal of Clinical Nutrition: The Influence of Food Portion Size and Energy Density on Energy Intake: Implications for Weight Management
- American Journal of Clinical Nutrition: Protein, Weight Management and Satiety
- Archives of Internal Medicine: Comparison of 4 Diets of Varying Glycemic Load on Weight Loss and Cardiovascular Risk Reduction in Overweight and Obese Young Adults
- University of Sydney: The Glycemic Index
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