You might think that dieting is all about eating less food, but the key to successful weight loss is substituting foods rather than eliminating them, according to dietitian Kathleen Goodwin in a 2006 article she wrote for DietChannel.com. She makes the point that low-fat, low-calorie food substitutions can not only help with your dieting goals, but you may find that you like these healthier options better than their fattening counterparts. Foods that are high fiber and protein tend to take longer to digest and will keep you fuller longer and reduce the urge to snack.
Eggs
Starting your day with the protein packed in eggs will help you stay full longer and keep you from snacking on calorie-rich foods. A Good Housekeeping article by Denise Foley cites research that shows that obese or overweight women who ate two scrambled eggs for breakfast consistently ate less during the next 36 hours than those who had a bagel breakfast of equal calories. Other research noted in the story suggests that eggs can help reduce the number of times your blood glucose levels will spike.
Kidney Beans
Beans have that win-win diet advantage of being high in both protein and fiber, to help keep you full longer. The Good Housekeeping article also says that the fiber in beans helps promote healthy cholesterol levels and helps regulate your blood glucose levels, which also reduces hunger cravings.
Kale
Kale is part of the same family that contains cabbage and Brussels sprouts but is often used in the same way as spinach. Because it's a low-calorie vegetable, it's a choice for dieters to include in their eating plans. World's Healthiest Foods refers to kale as having "more nutritional value for fewer calories than almost any other food around."
Dried Fruit
Dried fruit, such as papaya, mango and dates, can take the place of candy and provide some valuable nutrients while you get satisfy that craving for the sweet stuff. Dried papayas, mangoes and dates provide your recommended allowances for vitamin C, as well as plenty of vitamin A and iron.
Member Comments