Most people want to drop weight as quickly as possible. The Centers from Disease Control and Prevention found the quickest pace a person should lose weight is 1 to 2 lbs. a week. People who lose weight at this pace are more successful keeping weight off. Losing weight with a fuel-healthy diet allows you to focus on eating low-calorie, high-volume foods.
Step 1
Eat energy-dense vegetables. Eating energy-dense vegetables will assist with weight loss, according to MayoClinic.com. Eat plenty of broccoli, zucchini and green beans. These vegetables will make you feel full for longer.
Step 2
Stock your home with energy-packed fruits. Fruits are full of antioxidants and an important part of a fuel-healthy diet. However, there are a few choices that are better than others. For example, canned fruits are packed with extra sugar. If you buy canned fruits, select brands without added sugar. Fresh fruits and frozen fruits are a better option.
Step 3
Select healthy carbohydrates. Rice, cereal and pastas are good fuel sources, as long as you choose products made from whole grains. Whole grains are higher in fiber which makes you feel full longer.
Step 4
Choose low-fat dairy. Select yogurt without added sugar and low-fat milk. Low-fat cottage cheese with fresh fruit is another low-calorie, high-volume option for your diet. Reduced-fat cheese sprinkled on fresh vegetables will also provide low-calorie energy.
Step 5
Stock up on lean protein sources. Choose meats that end with the word "loin," which are lower in fat. Skinless chicken and beans are another good option. For breakfast, choose egg whites instead of whole eggs.
Step 6
Start meals with a fresh salad. Eating a salad before your meal will make you feel fuller and eat less. Choose low-calorie dressing to avoid consuming extra calories.
Tips and Warnings
- Make weight loss goals realistic. The quickest you should lose weight is 1 to 2 lbs. weekly, according to MayoClinic.com. This requires cutting 500 to 1,000 calories a day. This can be accomplished by eating 250 to 500 calories less and burning 250 to 500 calories through exercise.
- Talk with your doctor before starting a new diet plan. He can work with you to accomplish your goals at a quick and healthy pace.
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