Natural Diet Foods For Weight Loss

An assortment of weight loss bars, shakes and packaged meals are available to the weight loss-seeking dieter. However, natural foods may be your best best. Packaged foods do not teach people how to eat properly, according to Katherine Tallmadge, dietitian and author of "Diet Simple." Many also provide excess sodium, sugar and preservatives. A balanced diet based upon healthy, natural foods, coupled with regular physical activity, remains a safe, proven way to manage your weight.

Fruits and Vegetables

Fruits and vegetables provide rich amounts of fiber and water, which promote fullness and nutrients, which in turn promote your body's ability to fend off infections and disease. Use fresh, frozen and canned fruit stored in its natural juices as prime components of a weight loss-friendly diet. They contain fewer calories and natural sugar content than dried fruit and juices, thus allowing you to consume more food volume while managing your weight. Vegetables are some of your most nutrient-dense, low-calorie options. Varieties particularly light yet rich in nutrients and fiber, include leafy greens, brussels sprouts, bell peppers, carrots, cauliflower, cabbage, string beans, asparagus and broccoli. Incorporate a variety of fruits and vegetables into your meals and snacks routinely for maximum weight-loss benefits.

Whole Grains

Whole grains are grains that have retained nutrient, fiber and protein content during food processing. As a result, natural whole grain foods have a milder impact on your blood sugar levels and promote appetite control more so than refined grains, such as white flour. For improved weight management and overall health, the Harvard School of Public Health recommends reaping your grains in intact forms, such as whole wheat bread, whole grain pasta, brown rice, whole oats, bulgur and quinoa. If you're unsure whether a bread, cereal or pasta variety contains intact whole grains, check ingredient lists on food packaging to ensure that a whole grain, rather than flour or an enriched grain, is listed first. Additional nutritious whole grain options include barley soup, wild rice and air-popped popcorn seasoned with natural herbs.

Lean Protein-Rich Foods

Protein-rich foods promote positive brain function, lean tissue growth and repair and blood sugar balance. Ideal protein sources during the weight-loss process include legumes, such as lentils, peas and beans, fish, egg whites, nonfat dairy products and skinless white-meat poultry. When cooking protein-rich foods, use healthy techniques, such as baking, broiling, poaching, steaming or grilling in non-stick cooking spray rather than frying to avoid excessive calorie or saturated fat intake. Replacing whole milk and heavy cream with skim or low-fat soy milk can also help trim calories from your diet. Nutritious dishes, based upon lean protein-rich foods, include low-fat vegetarian chili, lentil soup, grilled or baked tofu, fruit and yogurt smoothies and chilled bean salad.