Healthiest Foods To Lose Weight

Every day, it seems, we're bombarded with advertisements for the newest "miracle food diet," and just as often we're disappointed with the results. However, while there is no one "magic food" that will make pounds melt off, there are healthy foods that can provide the nutrients you need without the calories you don't.

Berries

Berries are one of the healthiest foods around. Berries contain ellagic acid, a powerful antioxidant that deactivates dangerous free radicals and detoxifies carcinogens, according to Gary Stoner, Ph.D., professor of cancer research at Ohio State University in Columbus, quoted in "The Doctor's Book of Food Remedies." Also, berries are low-energy-density foods, the type of foods that contain fiber and water; these, reports the Mayo Clinic, help you feel full on fewer calories. A full cup of blueberries--more than enough for a smoothie--contains 84 calories, 124 g of water and 3.6 g of fiber.

Whole Grain Pitas

If you're looking for a quick lunch option, whole grain pitas may be a good alternative to whole grain breads. Consider that one popular brand of whole grain bread contains 90 calories per slice, which means that two slices would add 180 calories to your meal. Contrast that with the 170 calories in a whole whole-grain pita. Ten calories doesn't seem like much of a difference, but the pita's cupped shape gives you lots of space to fill with tasty ingredients. Use half a pita--more than enough for one sandwich--and your bread contributes only 85 calories to your lunch. Also, whole grain pitas contain fiber, which keeps your digestive system healthy.

Egg Whites

Eggs provide protein, and though one whole egg contains only 74 calories, the yolk contains 213 mg of cholesterol, almost all of the cholesterol a healthy person should eat in one day, according to the Mayo Clinic. You can cook egg whites for your breakfast, or, if you want the color and flavor of "normal" eggs, use one or two whites for every one whole egg. When baking, the Mayo Clinic recommends substituting two egg whites for every whole egg called for in your recipe.

Oats

Oats are a good choice for a low-calorie breakfast. Oats contain soluble fiber, a type of fiber that, according to "The Doctor's Book of Food Remedies" author Selene Yeager, turns to a gel in the stomach and creates a feeling of fullness. Yeager also reports that oatmeal helps remove cholesterol from the body and stabilize blood sugar levels, which helps you manage your appetite. A cup of cooked oatmeal, says Yeager, contains 145 calories. If that is too much for you, Yeager recommends trying oat bran, which contains 87 calories per cooked cup.

Salmon

If you're hankering from something from the sea, try salmon. According to nutritionist Lori Pirog, writing on the Women and Weight Website, a 2-oz. serving of boneless, skinless salmon contains only 60 calories. Salmon also provides healthy fats, reports Pirog. However, because of contamination concerns, choose wild-caught salmon, limit consumption to two meals a week, and avoid it if you are pregnant, may become pregnant or are breastfeeding.