Foods that will help you lose weight are foods that are low in fat, or fat-free, and foods that are eaten in moderation. As long as you work off more calories than you take in, you should be able to lose weight. If you can consume between 500 to 1,000 less calories a day from healthy foods, such as those listed below, you should be able to shed up to two pounds a week.
Fruits
Include healthy fruits in your diet. Some to choose from are apples, pears, pineapple, kiwi, cantaloupe, honeydew, bananas, grapes, peaches, blueberries and strawberries. Mix them into a small bowl of cereal if you like, or into a cup of low-fat or fat-free yogurt or low-fat cottage cheese.
Whole Grains
Eat whole grains such as bread and pasta made with whole-wheat flour, bulgur, oatmeal, cornmeal, or brown rice.
Protein
Choose the protein foods wisely. By eating meat that is lean, you will be able to cut out a significant amount of calories and lose weight. Keep your portion portions down to three ounces. Include choices like turkey, chicken, pork tenderloin, lean beef round steak, sirloin tip, flank steak and 99 percent fat-free chopped beef. Fish is also good to eat and low in calories. Salmon is a wise choice, but other good choices include flounder, swordfish and tuna. Eat beans such as garbanzo beans, red kidney beans, black beans, lentils and soybeans. Snack on nuts if you desire, but keep the amount you eat down to about ½ ounce and make sure you adhere to your 500 to 1,000 less calories a day diet plan when you include nuts in your diet.
Vegetables
Substitute one cup of broccoli, squash, asparagus, brussels sprouts, cabbage, carrots, cauliflower, spinach, and peppers for 2 ounces of meat, cheese, or a starch food such as rice or noodles for lunch or dinner. Other low calorie vegetables that will help you lose weight include collard greens, kale, watercress, lettuce and tomatoes.
Dairy Foods
Include eggs, tofu, tempeh, no-fat or low-fat yogurt or cottage cheese in your diet. Drink milk that is low in fat or fat-free.
Beverages
Drink tea or coffee without the addition of milk or sugar. Drink about eight 8-ounce glasses of water a day to fill you up and keep you healthy.
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