Menu Of Foods To Eat To Lose Weight

The key to successful dieting is having a menu of foods to eat to lose weight---foods that will fill you up, provide vital nutrients and form the basis for a variety of meals. Choosing foods that are versatile and low-calorie will help you achieve a balanced weight loss plan.

Celery

According to Fat Free Kitchen, celery is a negative calorie food, which means that, "a five calorie raw piece of celery will require more calories to chew and digest, so resulting in a net loss of calories." This effect is most pronounced with raw celery, which can be eaten on its own as a snack, or included in salads. Celery is also a filling addition to soups, stews and casseroles, helping you feel full while eating a minimum of calories.

Chili

A study at the UCLA Center for Human Nutrition showed that dieters who were given a compound related to capsaicin, which naturally occurs in chili peppers, enjoyed a significant calorie-burning boost compared to dieters who were given a placebo. Chili is also versatile. Sprinkle it on vegetable pizza, add a dash of pepper sauce to scrambled eggs, dice fresh chili into salads or use it to make Asian-style hot soup. You can even make a diet-friendly treat using chili-spiced cocoa to make Mexican hot chocolate.

Apples

According to the University of Illinois, apples are high in two types of fiber: "Soluble fiber, such as pectin, actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system." Eaten as part of a low-calorie diet, they also provide natural energy from fruit sugar, and are a good source of vitamin C.

Cabbage

Cabbage is high in fiber, and rich in vitamins K, C and the B vitamins, according to World's Healthiest Food. With just 33 calories in a cup, cabbage is an ideal diet food, as it adds bulk and nutrition to food without excess calories. The versatility of cabbage is reflected in its popularity in cuisines around the world, from China to Poland. Pickled cabbage adds bite and texture to salads and makes diet-friendly appetizers, while sauerkraut and coleslaw are delicious side dishes that add color and variety to your meals.

Dairy

Low-fat dairy products support weight loss in a number of ways. They are high in protein, which gives a feeling of satiety, meaning you don't need to eat as many calories to feel full. Yogurt is a good dairy source: its live cultures promote digestive health, and studies show that dieters who ate low-fat yogurt lost 80 percent more weight from around their waist versus those who did not. Three servings of dairy a day also ensure that you get ample calcium and vitamins A and D.