A good weight-loss program begins with eating healthy, nutrient-dense meals and exercise appropriate for your fitness level. The total calories you burn daily must be higher than the total calories of your daily meals to lose weight. The Centers for Disease Control and Prevention advises, while fad diets may address short-term weight loss, long-term lifestyle changes helps keep the weight off.
Eggs for Breakfast
Eating a breakfast that includes eggs reduces hunger and decreases calorie consumption throughout the day, according to a study authored by Maria Luz Fernandez, Ph.D., a professor in the department of nutritional sciences at the University of Connecticut. The results, reported in the February 2010 issue of the journal "Nutrition Research" show participants who ate a breakfast consisting of three scrambled eggs and one and a half pieces of white toast ate 112 fewer calories at lunch and approximately 400 fewer calories during the 24-hours after breakfast.
High Protein Lunch
Eat a healthy, high-protein meal to lose weight. High-protein diets are the most effective diets for stimulating hormones that make you feel full, according to a study conducted by the Department of Human Biology at Maastricht University Medical Center in the Netherlands. The results, published in the June 2008 issue of the medical journal "Annals of Nutrition and Metabolism" found protein from peas and wheat are the most potent stimulators of certain satiety hormones and more potent than codfish. At your next lunch eat a bowl of pea or bean soup. Pair your soup with a sandwich made with all natural lean deli meat, low-fat cheese and whole wheat bread.
Amply Portioned, Reduced Calorie Dinners
Eat larger portions and consume fewer calories when you serve low-density meals, explains the staff at the Mayo Clinic. A low-density meal includes fruits and vegetables as the main ingredients. For a quick dinner, make a hummus sandwich on a whole wheat pita or wrap. Wraps and pita's make it easier to stack your sandwich with vegetables. Stuff your pita with sliced cucumbers, shredded carrot, lettuce, tomato and scallions. Add protein and calcium by eating a slice of low-fat cheese too. Eat stir-fry's for a hot, low density meal idea full of vegetables. Accompany your stir-fry with brown rice for more fiber. For dessert eat a piece of sliced fruit with a small scoop of low-fat frozen yogurt. Bananas and berries or unsweetened canned fruit are healthy toppings.
References
- Annals of Nutrition & Metabolism: Release of Satiety Hormones in Response to Specific Dietary Proteins
- MayoClinic.com: Energy Density and Weight Loss, Feel Full on Fewer Calories
- EurekAlert: Eating Eggs for Breakfast Helps Reduce Calorie Consumption
- Centers for Disease Control and Prevention: Healthy Weight--It's not a Diet it's a LifestyleFrench Meadow Bakery, Inc. 13-Apr-05
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