Eating the right foods can make the difference between losing weight and struggling with losing those pounds. Eating high calorie foods can cause you to gain weight, by making it difficult to burn off those extra calories during the day. By watching what you eat and making a few dietary changes, however, you can lose excess pounds and remain healthy while doing so.
Meats
You can lose weight while still eating meat, as your calorie intake depends on the type of meat that you consume. According to the Centers for Disease Control and Prevention (CDC), eating lean ground beef, skinless chicken breast and grilled salmon will help you cut calories. Avoid fattier cuts of meat like regular ground beef, brisket, bacon, and fried chicken, as they will increase your calorie intake.
Fruits
Most people know that fruit has health benefits, so maintain fruit as an important part of your diet. The CDC recommends eating apples, tomatoes, watermelon, and berries, as they will fill you up without increasing your daily calorie levels. Avoid purchasing fruits packed in syrup, however, as they contain additional calories that your body does not need.
Vegetables
Most vegetables do not contain many calories, so they have become a staple in many weight loss programs. The CDC reports that eating these vegetables in their natural state keeps them low in calories. Eat these vegetables raw or steam them, as breading them or grilling them in butter will add calories.
Dairy
You do not have to avoid dairy products to lose weight, as many of these items come in a low-fat form. The United States Department of Agriculture advises that you select low-fat or fat-free versions of milk, cheese, and yogurt, in order to reduce your calorie intake. Avoid dairy products with added flavors or sugars, as they inherently have more fat and, therefore, have more calories.
Snacks
If you require snacks during your day, make sure that you choose low calorie options. The CDC advocates eating air-popped popcorn, vegetables, fruits, or non-fat yogurt, rather than purchasing snacks from a vending machine. Avoid sweet snacks, as they usually have more sugar than fruits and vegetables.
Beverages
Even your beverage selection can help you lose weight, so the CDC suggests that you select sparkling water over alcohol or artificially sweetened drinks. Go for some carbonated water over a can of soda as well, since soda has a great deal of sugar. Consider unsweetened iced tea, since it has far fewer calories than soda and sports drinks.
References
- Centers for Disease Control and Prevention: Eat More, Weigh Less?
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- United States Department of Agriculture: What Foods are Included in the Milk, Yogurt, and Cheese (milk) Group?
- Centers for Disease Control and Prevention: Rethink Your Drink
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