What To Eat On A Low-calorie Diet Plan

High-calorie diets have led to an increase in the rate of obesity and related ailments and diseases in the United States. In his 2010 book "The Perfect 10 Diet," Dr. Michael Aziz lists the top 20 high-calorie foods Americans are eating. The list includes white bread, pizza, pasta, soft drinks, French fries, pancakes, candy and muffins. Starting a low-calorie diet will help you fight weight gain. Consult with your doctor before changing your eating habits drastically.

Glycemic Index

The glycemic index is a way to measure how food is broken down and released into the bloodstream as sugar. Simple carbohydrates are high on the glycemic index scale because they spike your insulin level, which triggers your hunger signals. The result is that you start reaching for more high-calorie and -carbohydrate foods --- white bread, white rice, cereals, soda and low-fat products sweetened with sugars. Choose complex carbohydrates instead, because they are slowly released in your body and some contain very few calories. Choose spinach, kale, broccoli, cauliflower, eggplant and zucchini.

Natural Sugars

Packaged and processed foods are loaded with added sugars and extra calories. Ingredients you're likely to see include brown sugar, corn syrup, glucose, honey, high-fructose corn syrup, maple syrup, sucrose and molasses. These sugars appear everywhere in high-calorie foods such as cereals, croissants, muffins, granola bars and cookies. Instead, pick low-calorie fruits that contain natural sugars --- blueberries, strawberries, watermelon, oranges, apples, pears and pineapples.

Protein

Protein is the building block for our muscles, tissues and organs. Your body also needs protein to help transport nutrients. Unfortunately, foods rich in protein are usually high in calories. This includes chicken, eggs and red meat. You can still make these part of a low-calorie diet, with a few changes. Take the skin off poultry, and eat the white meat rather than dark meat. Instead of eating whole eggs, choose egg whites, which contain fewer calories. Purchase lean cuts of beef rather than fattier versions. Other low-calorie protein sources include fish, legumes and beans and low- or non-fat dairy products.

Water

Drinking filtered water has many benefits for your health. Water contains no calories and helps to fill you up. It also transports nutrients throughout your body. Thirst is often confused with hunger, so drinking water controls hunger pangs. It is recommended you drink eight to 12 8-ounce glasses of water daily, depending on your body size and activity level. Other low-calorie beverages to incorporate can be vegetable juices, herbal and unsweetened green tea. Avoid high-calorie beverages like alcohol, carbonated drinks, fruit juices, energy drinks and full-fat milk.

Condiments, Spices and Herbs

Many recipes and meals add sauces, creams, butter, margarine, lard and other high-calorie flavorings. When cooking, avoid these extra calories by using spices and herbs to flavor without adding many calories. Try basil, cayenne pepper, cumin, curry powder, fresh garlic, lemon, nutmeg, oregano, sea salt and turmeric. You can also use limited amounts of mustard or vinegar. Avoid salad dressing, mayonnaise, barbecue sauce and other high-calorie condiments.