Weight loss should not be a process that takes away what you enjoy doing and what you like to eat. Like learning how to dance or a martial art, it is a learning process of adopting healthier eating habits and regular exercise. According to Ellen Coleman, a registered dietitian in Riverside, California, and the author of "Ultimate Sports Nutrition," consuming a diet based on plants will help you lose weight. Not only are plant-based foods high in fiber and antioxidants, but they also are lower in calories and prevent overeating.
Leafy Vegetables
Leafy vegetables include any type of plants that have edible leaves, such as spinach, lettuce and cabbage. They are high in antioxidants, minerals, fiber and water, and they contain between 10 to 32 calories per gram, depending on the type of vegetable. According to Matt O'Neill, who is an exercise physiologist and director of the SmartShape Centre for Weight Management in Australia, you should combine these with other types of plant-based foods, such as tomatoes, grains and cucumbers, to get a variety of nutrients. Because of their high fiber and water content, they help make you feel full, which helps you avoid overeating. You can mix leafy vegetables with sandwiches, rice dishes and pasta in every meal.
Roots and Tubers
This type of vegetable contains high amounts of vitamins and minerals, including vitamins A, C, K, potassium and folate. Although they are higher in calories than leafy vegetables--about 100 to 120 calories per serving--you expend a lot of calories to metabolize the complex carbohydrate chains of starch. These vegetables include carrots, yams, potatoes and radishes.
Milk and Yogurt
These foods are high in calcium, phosphorous, and vitamin D. Each serving of about 8 oz. contains between 100 to 150 calories, depending on the fat content. Non-fat milk and non-fat yogurt are also sources of protein if you do not want the saturated fats in animal products.
Whole Grains
This food group includes non-processed cereals, oats and rice that still retain their original grain components. The bran envelops the grain and contains fiber and B vitamins. The endosperm contains a rich source of carbohydrates and protein, and the germ contains antioxidants, minerals and B vitamins. One cup of whole grains contains between 190 to 350 calories.
References
- "PTontheNet"; Appetite Management; Matt O'Neill; May 2009
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
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