Natural Foods To Eat To Lose Weight

Natural foods are those that have a high density of nutrients and a proportionately low number of calories. These foods have been found to prevent or decrease the incidence of serious illnesses, such as diabetes and cardiovascular disease. In addition to their health benefits, natural foods can be incorporated into a healthy plan for losing weight. Most natural foods are inexpensive because they aren't highly processed foods. Despite their simplicity, natural foods are versatile enough to be used in nearly any kind of dish, so they are easy to enjoy, particularly when you're trying to lose weight. Consult your doctor before beginning any new diet.

Fruits

Eat 1 1/2 to 2 cups of fruit every day, the American Dietetic Association instructs. Fruit contains water, fiber and vitamins, with very few calories. Eating a piece of fruit instead of a nutrient-poor snack can fill your stomach and save you 100 calories or more per serving. To get the most nutrients for the lowest cost, eat fruit that is fresh and in season. If fresh isn't available, choose canned fruit that is packed in juice, not syrup, which adds unnecessary calories.

Vegetables

Vegetables are a rich source of fiber and nutrients that are sensitive to heat, so eat as many fresh vegetables as possible. The World's Healthiest Foods website notes a study performed at the University of Pennsylvania, which found that women who ate fresh fruits and vegetables ate more food but actually consumed fewer calories, resulting in weight loss. Eating vegetables won't leave you feeling deprived, because you can eat as much as you always have but benefit from the low caloric density and high fiber volume.

Whole Grains

Whole-grain products, such as breads, pastas and brown rice, have significantly more nutritional value than their highly processed counterparts. Whole grains provide complex carbohydrates, which your body digests slowly for a continuous supply of fuel. A slice of whole grain bread can provide as much as 10 times the amount of vitamin D as a slice of white bread, World's Healthiest Foods reports. Whole-grain products also tend to be less calorically dense, so you can eat as much as you're used to, and consume fewer calories.

Soy Products

Soy is found in a variety of forms, including milk, tofu and cereals. Soy products are high in healthy polyunsaturated fat, fiber, vitamins and minerals. Eating a soy-based meal at least three days a week can save you hundreds of calories and help you lose weight. Products such as soy milk are also a nutrient-dense substitute for regular dairy products, and can be prepared in the same way. You can also add soy products such as tofu or tempeh into meals and cut back the amount of meat you would normally use, saving both fat and calories.

Beans and Legumes

Beans are high in protein, fiber, vitamins and minerals, and can be used as an inexpensive substitute for meat. Beans and legumes are rich in B vitamins and, unlike meats, contain complex carbohydrates. This means that, in comparison to the same amount of meat, beans and legumes contain fewer calories and are more nutritionally dense, which can help you lose weight. Try substituting beans or legumes for meat in some of your favorite dishes a few times a week for more nutritional value and fewer calories.