The best foods for weight loss keep you feeling fuller longer on fewer calories. Typically, foods with a high water content or those rich in dietary fiber and/or lean protein are the most filling choices. Choosing a diet rich in such foods leaves less room in your diet for high-calorie junk foods, which promote weight gain.
Fruits
According to the Centers for Disease Control and Prevention, fresh fruits and vegetables are low-energy density foods, meaning they are low in calories. In addition, they have a high water content and are rich in dietary fiber, making them filling weight-loss foods. Examples of fruits that provide the most volume for the fewest calories include citrus fruits, such as grapefruits and tangerines; melons, such as watermelon and cantaloupe; berries, such as strawberries and blueberries; apples, pears, peaches and grapes.
Vegetables
Like fruits, fresh or frozen vegetables, without breading or sauce, are a filling, low-calorie food choice. Because they contain no fructose, or fruit sugar, they are even lower in calories than most fruits. Examples of filling, low-calorie vegetables which may promote weight loss include pickles, cucumbers, cabbage, spinach, lettuce, radishes, snap green or yellow beans, celery, sweet bell peppers, summer squash, asparagus, cucumber, green beans, onions, broccoli and cauliflower.
Whole Grains
According to the Mayo Clinic, whole grains "stick" with you longer than refined white flour products, such as chips and crackers. Thus, some filling whole grain foods include cooked bulgur, oatmeal and oat bran, buckwheat, whole-wheat pasta and quinoa. Air-popped popcorn, a whole grain often consumed as a snack, is high in fiber, low in calories and particularly filling.
Soup
According to the results of a research study published in "Obesity Research" in June 2005, individuals placed on an energy-restricted diet who consumed two servings of low-calorie soup daily enjoyed a 50 percent greater loss of weight than those who consumed the same amount of calories in the form of one higher-calorie snack food. The conclusion of this study was that consuming more low-calorie foods, such as soup, may be an effective strategy for weight loss.
Protein-Rich Foods
According to Womens-Health-Fitness website, protein-rich foods, such as fish, eggs, beef and yogurt, slow down the absorption of glucose into the bloodstream. Eating these foods throughout the day helps stabilize blood sugar levels; keeping you satisfied longer than sugary, low-fiber carbs. Legumes, such as lentils, are rich in protein and high in fiber. According to Tanya Zuckerbrot, R.D., author of "The F-Factor Diet," eating lentils "helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."
References
- Centers for Disease Control: Can Eating Fruits and Vegetables Help People Manage Their Weight?
- Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Obesity Research: Provision of Foods Differing in Energy Density Affects Long-Term Weight Loss
- Womens-Health-Fitness: High Protein Foods Are Plentiful But What Type Of High Protein Foods Are Best For Your Specific Protein Needs?
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