The bottom line is that you must consume fewer calories than you burn in order to lose weight. According to the Weight-control Information Network, it really doesn't matter what kind of food you eat as long as you remain within your daily caloric budget. Certain foods can help you maintain your diet however. Foods that provide energy and fill you up can prevent overeating. Some healthy foods even burn more calories than they take to digest.
Low-Fat Dairy
Low-fat and fat-free dairy products are high in protein and help your bones stay strong while providing nutrients for healthy organs. They have just as many nutrients as whole dairy products without the fat and calories.
Grapes
Grapes are a good food to eat when you're on a diet because they are high in water content and fiber. One cup of grapes is only about 100 calories, so you can eat a large amount to get and stay full, according to the Mayo Clinic.
Salads
Ten cups of spinach, one-half cup of strawberries, a carrot, cucumber slices, broccoli and tomatoes equal about one small order of French fries. Salads fill you up and take longer to chew and digest than most other meals. Salads with vinegar dressings are rich in vitamins and minerals and are low-calorie.
Popcorn
According to the Mayo Clinic, popcorn is one of the best snack foods available that fill you up while providing healthy fiber. Three and a half cups of air-popped popcorn carry only about 100 calories.
Dark Chocolate
Dark chocolate contains healthy antioxidants that can help prevent heart disease. The sweet is a good choice to stave off sweet cravings. Choose individually wrapped pieces of chocolate to limit calories. For example, one Hershey's Special Dark 41-g chocolate bar has only 180 calories and can keep you from overindulging when you crave sweets.
Whole Grains
Complex carbohydrates found in brown rice, whole grain bread and pasta fill you up and curb your appetite for longer periods of time than simple carbs. Whole grains also provide long-term energy.
Tofu
Help to build lean muscle mass and maintain healthy protein levels by replacing meat a few times a week with tofu products made of soy. According to Helpguide, sufficient protein intake improves your immunity as well.
Beans
Beans are another effective source of protein and fiber that can help you maintain energy levels, build lean muscles and stay healthy. Enjoy beans cooked with spices and vegetables instead of fat for the healthiest options.
Frozen Vegetables
Most frozen vegetables are flash-frozen close to the time of picking, which preserves the essential vitamins and minerals. Frozen vegetables are convenient and available year-round. Add frozen vegetables to meals to increase density of the meal and fill you up.
Nuts
A healthy diet must include a small portion of fat. According to the Weight-control Information Network, nuts are a good source of fat when you're on a diet. A half ounce of nuts contains only 84 calories and provides zinc, magnesium and protein.
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