You won't be able to sustain a diet if it makes you feel consistently feel hungry and deprived. To successfully shed pounds and stay within your ideal weight range, you will need to strike a balance in your daily diet. By eating foods that are low in calories, you will be able to fill your plate and eat until you feel satisfied. The foods you eat also need to be dense in nutrients if you want to stay healthy while you lose weight.
Fruits and Vegetables
Fruits and vegetables are low in calories but high in fiber, which fills your stomach and keeps you feeling satisfied. You will be less likely to fill up on high-calorie foods, such as junk foods, if you eat the recommended five servings a day, because your body will already be full on fruits and vegetables. Including extra fruits and vegetables in your diet doesn't have to be painstaking. Top your morning oatmeal or yogurt with a cup of berries or some sliced bananas, have celery with peanut butter at snack time, toss some fresh fruits and spinach into a blender and have a smoothie, put extra bell peppers and onions in your chili and stir fry and start each dinner with a salad.
Lean Sources of Protein
Protein satisfies hunger and helps keep your blood sugar levels steady, so don't neglect to include it in most meals and snacks. When choosing sources of protein, choose low-fat sources. Beans and peas -- which also happen to be high in fiber -- as well as low-fat and nonfat dairy products, egg whites and white-meat poultry without the skin are all low in calories but rich in protein. Some ways to include extra protein in your diet: Have an egg-white omelet with your oatmeal, prepare a vegetarian chili with at least two types of beans and prepare a quesadilla with a whole-grain tortilla, chicken breast and low-fat cheese.
Whole Grains
Whole grains are grains that haven't had their germ and bran removed through the milling process. This makes them rich in stomach-filling fiber. Whole grains also happen to be richer in vitamins and minerals than refined grains, which means you will get more nutritional bang for your buck. Examples of whole grains are oatmeal, air-popped popcorn, quinoa, brown rice and whole-wheat bread. Examples of refined grains are white flour and white rice. At least half of your daily grains should be whole grains, but you may be more successful at losing weight if most or all of your grains are whole grains.
Healthy Fats
Fat is not your enemy. Eating some fats can be beneficial when you're trying to lose weight because they help you feel full. They can also make your food taste more flavorful, which will help keep you feeling satisfied by your meal choices. Limit your intake of foods that contain saturated fats, as saturated fat can clog arteries and increase your risk of heart disease. Animal and animal-based foods, such as steak, butter and whole milk are high in saturated fat. Unsaturated fats, such as avocado, nuts, olive oil and fatty fish, will keep you satisfied without increasing your risk of heart problems. Cook your foods with olive and vegetable oils, top salads with vinaigrette dressings and eat at least two servings of fish per week to get in some healthy fats.
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