Losing weight does not necessarily require eating special diet foods, although some foods will definitely facilitate the weight loss process. The key in any weight loss plan is to select foods that can help you feel fuller with fewer calories in order to decrease the amount of calories consumed without starving. Foods rich in water, fiber and protein constitute safe choices for your diet.
Non-Starchy Vegetables
Non-starchy vegetables are very low in calories, but occupy a large volume in your stomach. That type of food is called low energy density food and can make your weight loss plan successful, according to Julia A. Ello-Martin, et al, in the 2005 edition of the "American Journal of Clinical Nutrition." These foods are safe for your diet. You should aim for at least 1 to 2 cups at each meal, whether it is broccoli, leafy greens, bell pepper, carrots, mushrooms, cauliflower, cucumber, tomato or bok choy.
Whole Fruits
Whole fruits are considered low energy density foods, because of their high water and fiber content. They provide a touch of sweetness without providing too many calories. Whole fruits can safely be included in your weight loss plan, whether at breakfast, as a snack or as a light dessert after a meal. However, because fiber has been removed from the fruit in fruit juices, they should be avoided.
Whole Grains
Whole grains contain more fiber when compared to refined grains, which contributes to their satiating effect. Moreover, many whole grains have a low glycemic index, which means their carbohydrates are digested more slowly and keep you full longer. The best high-fiber, low glycemic index options include large oat flakes, stone-ground whole grain bread, barley, quinoa and bulgur, according to the University of Sydney, home of the glycemic index website.
Low-Fat Dairy Products
Dairy products are very satiating because of their protein and low glycemic index carbohydrates. Low-fat yogurt or low-fat milk are safe foods to include in your eating plan and can help you achieve your weight loss goals more easily.
Lean Protein
Protein is the nutrient that can make you feel the fullest, according to the an editorial by Arne Astrup in the July 2005 issue of the "American Journal of Clinical Nutrition." Choosing lean protein is important to avoid excess calories from fat. Safe options for your diet plan include fish, poultry, lean meats, low-fat cheese, cottage cheese and tofu, as well as beans and lentils.
Water
Water is the best beverage to quench your thirst without hindering your weight loss progress. Water is calorie-free and helps flush excess sodium from your body. This can reduce or eliminate water retention and reduce the bloat, according to Health Castle.
References
- "The American Journal of Clinical Nutrition"; The Satiating Power of Protein--A Key to Obesity Prevention; Arne Astrup; Jul. 2005
- "The American Journal of Clinical Nutrition"; The Influence of Food Portion Size and Energy Density on Energy Intake: Implications for Weight Management; Julia A Ello-Martin, et al; 2005
- University of Sydney: The Glycemic Index
- HealthCastle: The Flat Ab Diet
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