Although no single type of food has the power to induce weight loss, limiting overall calorie consumption and choosing healthy foods can help you slim down. Lean meats, vegetables and fruits are all filling items that offer essential nutrients and can increase the likelihood that a weight loss plan will be successful.
Benefits
Meats, fruits and vegetables are three of the five primary food groups within MyPyramid.gov's healthy eating plan. According to the site, fruits and vegetables not only aid with weight loss and weight maintenance but also cut the risk of bone loss, kidney stones, diabetes, heart disease, stroke and cancer. Meat is a naturally satiating food and supplies nutrients that repair and build muscle, bones and blood.
Nutrition
According to MayoClinic.com, most fruits and vegetables are high in fiber. That means they take longer to chew and digest than low-fiber foods, so they can help you feel more satiated and remain full for longer periods of time. Coupled with their low energy density, which indicates a low amount of calories per serving size, fruits and veggies become powerful tools for weight loss. Meat's primary nutrient is protein, which is naturally filling and may help reduce cravings, encourage long-term fullness and curb total calorie consumption.
Qualifications
The ability of meat, fruits and vegetables to play significant roles in a weight loss plan depends upon healthy choices. As CDC.gov states, it's best from a weight loss standpoint to eat fresh produce "the way nature provided." Choose whole, fresh items, which are lowest in calories and highest in fiber. Dried fruits, processed fruit products and fruit juices tend to have higher energy densities. With meat, choose lean and low-fat varieties whenever possible. MyPyramid.gov notes that high-fat meats do not have weight loss benefits and can raise cholesterol levels.
Method
Since fruits and vegetables have such low energy densities and strong nutritional benefits, it's helpful for people who want to lose weight to eat servings of them at every meal or snack. Include them in salads, sandwiches, casseroles, soups, stews and all main dishes. As meat is higher in calories and fat, using it sparingly is best for weight loss purposes. Limit servings to several ounces of lean or low-fat meat or fish each day at a main meal.
Considerations
Along with making healthy vegetable, fruit and meat choices, weight loss requires following a nutritious eating plan every day. Fruits, vegetables and meats do not provide all of the essential nutrients that the body needs, so it's also important to eat servings of whole grains and low-fat or nonfat dairy products. Finally, be aware that increased levels of physical activity and exercise will help accelerate weight loss for most people.
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