Not all foods are created equal, especially when it comes to losing weight. You will feel full on fewer calories and boost nutrition if you pick the right foods, note experts at the Mayo Clinic. Nutrient-dense foods like veggies provide more benefits, such as vitamins and fiber-per-calorie, than nutrient-poor foods like candy that have empty calories. Eating a high-nutrient-density diet may be the most effective and healthy way to lose weight, according to a study published in the medical journal Alternative Therapies in Health and Medicine.
Berries
Berries are nutrient-dense foods that provide fiber; antioxidants, including vitamin C, which help you fight cell-damaging free radicals; and, in the case of cranberries, tannins. All berries provide health and weight-loss benefits. Just 1 cup of raspberries, for example, provides 6 grams of fiber and 50 percent of your daily vitamin C needs. The flavonoids in these berries help with short-term memory, balance and coordination and eyesight, say David Zinczenko and Ted Spiker in their book "The Abs Diet Eat Right Every Time Guide." Blueberries have soluble fiber that keeps you full for a long time, and are antioxidant powerhouses. Strawberries have pectin, a fiber that also preserves your feeling of fullness. Cranberries are useful in preventing urinary tract infections, thanks to the tannins; in addition, they are loaded with antioxidants that can help lower cholesterol, say the experts at University of Maryland Medical Center. Mix up a medley of blueberries, blackberries and strawberries, which has only 70 calories per cup, recommends Runner's World magazine.
Yogurt
Consume low-fat yogurt, recommends Fred A. Stutman in his book "100 Weight Loss Tips That Really Work." Yogurt has a unique combination of protein and calcium that helps your body burn fat. In fact, consuming 2 cups of low-fat yogurt daily can help you drop weight without cutting calories, Stutman says. An 8-ounce serving of nonfat yogurt gives you 488 milligrams of calcium and 14 grams of protein, and has just 137 calories, according to the U.S. Department of Agriculture. Yogurt also contains probiotics that aid in digestion, help you absorb other nutrients better, boost immunity and reduce your chance for yeast overgrowth, notes Dr. William Sears, clinical professor of pediatrics at the University of California, Irvine, School of Medicine.
Omega-3 Foods
Omega-3-rich foods--including green leafy vegetables, flaxseed and cold-water fish like tuna and salmon--will help you lose weight and fight inflammation at the same time, reducing your chance for heart disease, diabetes and rheumatoid arthritis, says clinical nutritionist Gillian McKeith in her book "Dr. Gillian McKeith's Living Food for Health." Omega-3s help you overcome foods addictions and binges and aid your body in burning fat, McKeith says. In fact, it's harder to lose weight when you are deficient in these fatty acids, McKeith notes.
References
- PubMed: "Alternative Therapies in Health and Medicine"; Effect of A High Nutrient Density Diet on Long-Term Weight Loss: A Retrospective Chart Review: "Effect of A High Nutrient Density Diet on Long-Term Weight Loss: A Retrospective Chart Review"; B. Sarter et al.; 2008
- "The Abs Diet Eat Right Every Time Guide"; David Zinczenko and Ted Spiker; 2004
- Runner's World: Cold Gold; March 2008
- "100 Weight Loss Tips That Really Work"; Fred A. Stutman; 2006
- "Dr. Gillian McKeith's Living Food for Health;" Gillian McKeith; 2005
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