It should come as no surprise that certain foods can help you to lose weight, as different foods contain different nutritional values. If you wish to lose weight, you should learn about the values that these foods hold, as this will make planning meals much easier. Having this knowledge will help you to eat healthy at every meal, even when you do not have a meal plan to consult.
Vegetables
According to the Centers for Disease Control and Prevention, vegetables have a low energy density, which allows you to feel much fuller, without consuming any additional calories. This aids weight loss greatly, since you will eat just as much food, but will have fewer calories to burn and, therefore, will have a greater likelihood of losing weight. Vegetables have a low energy density because they contain high amounts of water and fiber, rather than denser materials.
Fruits
Fruits have a low energy density, largely due to the water and fiber that they contain. The CDC reports that most fruits have an energy density between 0.7 and 1.5 calories for every gram consumed, in comparison to high-density foods that contain between four and nine calories per gram. Eating fruit as a dessert also helps with weight loss, as it helps you to avoid higher-calorie alternatives.
High-Fiber Foods
Foods with high fiber values take longer to digest than other foods, so they will make you feel full for longer. According to the Georgia Department of Community Health, the best way to get this fiber into your system remains through the consumption of whole grain carbohydrates. These high-fiber carbohydrates include whole grain bread, pasta, brown rice and oatmeal.
Lean Proteins
Many believe that red meat and other proteins will hinder the weight-loss process, but this will not occur if you choose the right proteins. According to the Weight-control Information Network, small amounts of lean proteins will help with your weight loss. Make sure that you choose cuts of meat with a lower fat content and then trim the remaining fat before consumption to limit your fat intake.
Dairy
Although dairy products can contain a high amount of fat, purchasing low-fat or fat-free versions can help with weight loss. Even though these items still contain calories, they have lower caloric values per serving, so they can aid weight loss. The Weight-control Information Network reports that you should consume 3 cups of fat-free dairy products per day, as this will provide you with the nutrients that your body needs, without leading to weight gain.
References
- Centers for Disease Control and Prevention: Can Eating Fruits and Vegetables Help People to Manage Their Weight?
- Georgia Department of Community Health: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Weight-control Information Network: Weight-loss and Nutrition Myths: How Much Do You Really Know?
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