In order to lose one pound of fat per week, you must consume 500 calories less than your body burns each day, says the American Council on Exercise. While weight loss ultimately comes down to calories in versus calories out, consuming foods rich in nutrients compared to their calorie density helps fuel your body throughout the day -- while keeping you full longer than higher-calorie foods with little nutritional value.
Whole Grains
Whole grains contain dietary fiber that help regulate your digestive system while keeping you feeling full between meals. While sugar and processed flour digest quickly, causing sudden spikes in your insulin and blood sugar levels, whole grains are slow-digesting carbs. When you start the day with a bowl of steel-cut oats or quinoa, your body will slowly begin to breakdown the meal, giving you energy for several hours after you eat, according to the Harvard School of Public Health.
Nuts and Nut Butters
Adding lean muscle to your body increases your metabolism for easier weight management, says American Council on Exercise. After a session in the gym, your body requires carbohydrates to restore glycogen supplies in your muscle cells and protein to rebuild damaged muscle tissue. Nuts and nut butters offer a quick and convenient nutrient source. In addition to their high protein content, nuts contain heart-healthy fats, antioxidants, vitamins and minerals to keep your body functioning at its best, according to Ask Men. While nuts offer many health benefits, they are high in calories, so eat in moderation.
Legumes
According to the Harvard School of Public Health, kidney, black and pinto beans, split peas, lentils, peanuts and other legumes are rich in fiber, protein and slow-digesting carbohydrates. Substitute beans for red meats in soups and stews, and choose black bean burgers instead of ground beef burgers to lower the fat content of your meals while keeping them nutritious and energizing.
Fruit
While high on the glycemic index, the sugar found in fruits provide your muscles with simple, fast-acting sugars that do not drastically effect blood sugar levels like refined sugars, says Ask Men. Munching on a piece of fruit between meals can keep your appetite in check while providing you with essential vitamins, minerals, antioxidants and fiber, according to Harvard School of Public Health. Eat a variety of fruits in several colors for the widest range of nutrients.
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