Cut fat at the waistline by choosing foods that fill you up with more volume on fewer calories. They're low-fat and called fiber foods. According to the National Institutes of Health, dietary fiber makes you feel full and can help you control your weight.
When you balance the calories that you take in with the energy you expend, it takes only one more step to lose weight. Exercise more while you maintain a good diet. Consistent nutrition will keep your energy level high to help you achieve your goals.
Lowfat Cereal
When cutting fat and calories from your diet, you should strive to get dense nutritional benefit, the USDA Dietary Guidelines for Americans explain. Among high-nutrient foods to eat, some whole-grain cereals deliver broad content of protein, iron, calcium, magnesium, and vitamins A, B, C and E.
Choose the brand with the highest fiber and lowest calories if you're trying to lose weight. The FDA considers food servings with 5 g or more of dietary fiber high in content. Stay away from granola, which has mostly fat.
Air-Popped Popcorn
Other whole grains without added fat are good filling foods to eat. The U.S. Centers for Disease Control and Prevention, or CDC, suggests small but satisfying portions of air-popped popcorn. One cup contributes 1 g of dietary fiber, 0 g of fat and only 31 calories to a good diet.
Hummus
Bean and other legume dishes can be too caloric for people who are trying to lose weight, but you can fit small amounts of a nutritious spread such as hummus, made from garbanzo beans, into your diet. Garbanzo beans, also called chickpeas, lend 1 g of fiber content to 1 tbsp. of commercial hummus, according to the USDA Nutrient Database. On a sandwich or as a dip for veggies, hummus delivers just 1 g of fat in 23 calories.
Low-Fat Fruits
Aside from avocados and coconuts, most fruits cut fat from your diet by taking the place of foods with higher fat content. Therefore, the CDC advises substituting a piece of fruit for a less-healthy dessert, especially if you want to lose weight. Apples, melons, plums and kiwi all contain moderate amounts of fiber and high vitamin C. Foods to eat for the greatest fiber content include Asian pears, with 10 g of dietary fiber per fruit, and raspberries, with 11 g per 1 cup.
Lowfat Veggies
Cut fat even further from low-fat vegetables by steaming instead of sauteing, and adding flavor with lemon juice instead of butter. High-fiber, low-cal veggies include broccoli, Brussels sprouts, cooked spinach and artichokes, with 5 to 14 g of dietary fiber in 1 cup, the USDA reports.
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