A variety of weight loss plans vie for your money and attention. Making healthy choices from all food groups---along with regular exercise---is still the most effective plan for long term weight loss, according to the American Dietetic Association. For the bulk of your diet eat foods that are healthy, low calorie and filling.
Soybeans
Soy is high in protein and low in fats---and soy can be found in numerous forms such as tofu, tempeh or edamame, which are soybeans in the pod. Soybeans are a healthy food that can be added to salads or eaten right out of the pod, like peanuts.
Eggs
Eggs are high in protein and low in calories---about 70 calories for one medium-sized egg---and high in other important vitamins and minerals such as tryptophan, selenium and B vitamins. By poaching or hard-boiling eggs and adding them to salads, sandwiches or main dishes, you're giving yourself volume and satiety without an over-abundance of calories.
Fish
Fish such as flounder, cod, tuna or shellfish are all lower in calories than meats, yet provide high protein content. About 5 oz. of cod, for example, contains about 110 calories, according to WeightLossChoice.com's food list. Salmon is 52 calories per ounce, so it's best not to over-indulge in this fish.
Beans
According to the National Institute of Health's food exchange list, about 1/2 cup of cooked beans such as black beans, chick peas, kidney beans or lentils contain an average of only 35 calories. Beans have healthy combinations of protein and carbohydrates, and can be used as meat substitutes in vegetarian-style burgers or chili.
Lowfat Cheese
Lower fat cheeses can provide essential proteins and fats while adding satiety to your diet. Eat 1 oz. of lowfat cheese with an apple or strawberries---you'll feel satisfied longer, which will help you keep from grazing on unhealthy foods.
Apples
One small-sized apple contains approximately 60 calories and 15 g of carbohydrates. Apples also contain fiber, which contribute to feeling full. Apples can be higher in natural sugars than other fruits, so stick with one small apple as a fruit serving.
Berries
Fresh strawberries, blueberries and raspberries not only contain antioxidants that promote general health, but also contain only about 60 calories for a full cup of fruit. Adding these fruits to salads or breakfast foods can increase volume without adding large amounts of calories. They can also fulfill a craving for sweets.
Lean Meats
About 1 oz. of lean skinless turkey breast or chicken breast contains roughly 35 calories, according to the National Institute of Health food exchange list, while 1 oz. of skinless dark meat in turkey and chicken contains about 55 calories. A lean piece of beef such as London broil, roast beef or flank steak also averages about 55 calories. Choose 4 oz. of lean meat to round out a dinner---this is about the size of the palm of your hand, and about 1/2 inch thickness.
Breads
When choosing breads such as white, rye or whole wheat, says the National Institute of Health's food exchange list, one slice is about 80 calories. However, choosing reduced calorie or "light" breads can get you two slices for about the same amount of calories.
Greek Yogurt
Eat active, live yogurts such as nonfat Greek yogurt---it's high in protein and can be mixed with sugar-free jams to add sweetness. Add yogurt to onion soup mixes or even used as a substitute for sour cream on a baked potato.
Member Comments