Losing weight requires a caloric deficit, either through reducing your caloric intake, increasing physical activity or a combination of both. Though most any food can be consumed while attempting weight loss, certain foods can enhance your wellness and results. The Mayo Clinic suggests a diet based upon nutrient-rich, low-calorie foods, such as fruits, vegetables, whole grains and lean protein sources and limiting calorie-dense foods. For best results, seek specified guidance from a qualified dietary professional.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of vitamins, minerals and antioxidants, which support your body's nutritional needs and immune system function. The water and fiber content of fruits and vegetables support hydration and fullness between meals. According to a report published by the Journal of the American Dietetic Association in May 2005, overweight individuals who consume increased amounts of fruits and vegetables and decreased amounts of fat demonstrate greater weight loss and wellness results than individuals who do not. Incorporate a variety of fresh, colorful fruits and vegetables, such as berries, citrus fruits, cantaloupe, plumbs, apples, pears, tomatoes, broccoli, spinach, kale and bell peppers into your diet regularly for best results. Since fruits and vegetables are relatively low in calories, increasing their portion sizes at all of your meals and snacks can help keep your calorie intake reduced without feeling deprived. Though fresh fruits and vegetables tend to provide the most nutritional benefits, frozen and canned varieties, stored in natural juices, provide valuable secondary options.
Whole Grains and Legumes
Whole grains and legumes are plant-based foods that are naturally low in fat, yet rich in vitamins, minerals and fiber. They also provide rich amounts of glucose---your body's primary energy source. Since both foods have a mild impact on blood sugar levels, they can help keep you fuller longer and prevent excessive snacking and food cravings between meals. The Mayo Clinic suggests replacing processed carbohydrate sources, such as enriched breads, pasta, rice, cereals and snack foods with whole grain equivalents most often. Foods rich in whole grains include 100 percent whole grain breads and cold cereals, oatmeal, barley soup, quinoa, whole grain tortillas, brown rice, wild rice and popcorn.
Legumes, such as beans, lentils and split peas, also provide substantial amounts of protein, which is necessary for sustained energy, fullness and lean tissue growth and repair. Legumes make for easy recipe additions; they can also substitute high-fat red meat in meals such as casseroles, burritos, chili and soups. Consume a variety of whole grains and legumes regularly for broadest nutritional benefits.
Low-Fat Dairy Products
Low-fat dairy products, such as milk, yogurt, cottage cheese and other cheeses, provide rich amounts of protein and nutrients, such as vitamin D and calcium. The American Dietetic Association suggests low-fat dairy products as a staple of weight loss-friendly diets. Replace whole milk and heavy cream in coffee, tea and creamy sauces for reduced fat and calorie intake. Enjoy low-fat or skim milk with your whole grain cereal or prepare fruit smoothies with low-fat milk or yogurt for added creaminess and nutrients. Low-fat pudding or yogurt topped with fruit provides a low-fat, low-calorie dessert option when cravings for sweets set in. If you do not consume dairy products, lactose-free and soy-based equivalents provide valuable alternatives.
Healthy Fats
Fats, though dense in calories, play an important role in weight loss and wellness. Healthy fats support nutrient absorption, skin and hair health, and brain function. They also enhance satiety and enjoyment derived from meals. According to a study published by the American College of Clinical Nutrition in February 2004, a diet moderate in healthy fats can enhance wellness and weight loss results. In the study, obese men and women were assigned a low fat-diet containing 18 percent fat or a moderate-fat containing 33 percent fat, for six weeks. Though weight loss results were similar between the two groups, the moderate-fat diet resulted in greater cholesterol improvements than the low-fat diet. Consume healthy fats, such as nuts, seeds, olive oil, canola oil and avocados over saturated fats regularly for optimum results.
References
- Mayo Clinic: Energy Density and Weight Loss
- "Journal of the American Dietetic Association"; Changing the Energy Density of the Diet as a Strategy for Weight Management; Barbara J. Rolls et al.; May, 2005
- American Dietetic Association: Back to Basics Weight Loss
- "American Journal of Clinical Nutrition"; Effects of Moderate-Fat (from monounsaturated fat) and Low-Fat Weight-Loss Diets on the Serum Lipid Profile in Overweight and Obese Men and Women; Christine L Pelkman et al.; Feb. 2004
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