If you are trying to lose weight, you're likely looking for ways to cut calories. Skipping lunch may reduce calorie intake in the short term, but if you get too hungry, you might overeat later in the day. If you don't eat lunch, you may also find yourself lacking energy in the afternoon. A healthier choice is to eat a lunch that supports your weight loss efforts.
Energy Density
The concept of energy density can help you choose foods that are more filling and have fewer calories. According to the Centers for Disease Control and Prevention, you can calculate the energy density of a food by dividing the number of calories by the weight in grams of one serving. Lower energy-dense foods are good for lunch if you are trying to lose weight because you can eat a bigger serving and get fewer calories than higher energy-dense foods. Fruits, vegetables and fat -free plain yogurt are typically low in calories.
Fiber and Protein
Your lunch should satisfy your hunger and keep you full until your next meal or snack. Certain nutrients promote fullness, and you can try to incorporate them into your lunch for weight loss. Dietary fiber delays nutrient absorption and makes you feel full for longer after the meal. Your body is also slow to digest protein. Including sources of low-calorie lean protein and fiber is a good idea for a lunch for weight loss. Some possibilities are chicken breast on whole grain bread, or a bean burrito on a whole wheat tortilla.
Balance
If you try to lose weight by reducing the calories that you eat, you are probably limiting your food intake. To get the nutrients you need while staying within your calorie limit, you should choose a range of healthy foods. A balanced diet is the most effective way to get the recommended amounts of vitamins and minerals. Choose foods from the different food groups including fruits and vegetables, grains, dairy and proteins.
Beverages
What you drink for lunch is an important decision. The beverage you choose has the potential to either promote---or prevent---your overall weight loss. A non-diet soft drink or a milk-based flavored coffee beverage can contribute hundreds of calories to your lunch. But non-caloric beverages such as water or sugar-free diet drinks can fill you up and energize you without adding calories. A lunch for weight loss includes abundant amounts of non-caloric drinks that are consumed not only at lunch, but throughout the day.
Tips
If you are packing a sack lunch for weight loss, choose a range of foods that are low in calories and easy to transport. It is also critical that you choose foods you like so that you stick to your diet. A lunch for weight loss that includes low-calorie foods from different food groups would be carrot and celery sticks, an apple, a whole grain bagel with hummus spread and lettuce, and a bottle of water. If you find yourself at a fast food restaurant, the American Heart Association suggests ordering smaller portions, choosing salads with low fat dressings, and avoiding fried foods.
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