Eat a balanced diet of natural, whole foods to foster wellness and healthy weight loss. To lose weight, balance your caloric intake with your energy expenditure and eat a nutritionally balanced, low-calorie diet, recommends the U.S. National Library of Medicine. Select foods from various food groups to maximize nutritional intake. Incorporate a variety of fruits, vegetables, lean proteins and whole grains into your diet to lose weight and maintain weight loss.
Fruits and Vegetables
Select foods with a low energy density, such as fruits and vegetables, to feel full on fewer calories and safely lose weight, recommends the Mayo Clinic. Low energy density means that the foods have a large volume, but provide fewer calories. Fruits and vegetables contain large amounts of fiber and water and help you stay satiated.
Low energy density foods significantly affect weight loss and reduce caloric intake, according to Research Penn State. A cup of raw spinach, for example, contains only seven calories and a small cucumber has only 19 calories. The water content of fruits and vegetables gives heaviness to foods without adding calories, making them ideal health foods for weight loss, according to Research Penn State.
Lean Protein Foods
A relatively high-protein, high-fiber diet boosts weight loss, according to the European Journal of Clinical Nutrition. Select healthy protein-rich foods low in saturated fats, such as chicken breast and fish. Increase the protein content of your weight loss diet for better appetite regulation and greater long term weight loss, recommends Nutrition Reviews, a journal published by the International Life Sciences Institute.
Incorporate protein foods from various sources, such as legumes, low-fat dairy and lean meats. A cup of lentils provides 18g of protein, for example, according to The Harvard School of Public Health. A 4 oz. serving of tuna has over 28g of protein. Greek yogurt, a low-fat dairy option, provides 20g of protein per 8 oz. serving.
Whole Grains
Whole grains provide dietary energy in the form of healthy carbohydrates and contain large amounts of fiber. An increase in fiber intake promotes post-meal satiety and decreases overall hunger, according to Nutrition Reviews. The fiber content of whole grains gives them volume, takes them longer to digest and makes them ideal weight loss foods, according to the Mayo Clinic.
Whole grains help fight inflammation and promote weight loss, according to Arthritis Today. Incorporate various whole grains such as wild rice, whole oats, barley and bulgur into your weight loss plan. A serving of quinoa has 2g of fiber and over 4g of protein with 127 calories, making it a healthy weight loss choice. A balanced diet combined with an exercise program yields the best results for weight loss and overall health.
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