Dietary changes are important for weight loss. Each food has a specific amount of calories and nutritional content. Selecting foods low in calories -- but high in nutrients that promote weight loss -- can help you meet your goals. A healthy diet needs to include a mix of fruits, vegetables, whole-grains, lean protein and dairy. Fortunately, there are foods that promote weight loss and taste yummy, too.
Almonds
Almonds are high in fiber, which takes longer to digest and promotes weight loss. These nuts are good sources of magnesium, which regulates blood sugar and minimizes insulin spikes that may interfere with weight loss. Almonds also appear to block calories; the composition of almonds appears to reduce the absorption of almond fat into the body, resulting in weight loss. Eat about an ounce a day, which translates to 23 almonds and about 160 calories.
Apples
Apples are a nutritious food that is also rich in fiber, allowing you to feel fuller. Women who consumed three apples daily over a three-month period lost more weight than non-apple eaters, according to "Fitness" magazine. Blend this food into smoothies or chop it up and top your salad with apples. Try spreading almond butter on apples for a yummy snack. Aim to eat at least one to two apples daily. Red Delicious, Cortland and Northern Spy apples have the highest health-boosting antioxidant levels.
Berries
Berries are yummy diet foods that contain high levels of fiber and antioxidants. The antioxidants found in berries appear to improve blood flow in the body, which may help you improve energy for your workout. Eat at least a 1/2 cup berries daily. Blend berries into a smoothie, top whole-grain cereal with them or eat with low-fat yogurt. Eat a variety of berries including raspberries, boysenberries and gooseberries.
Salmon
Seafood rich in omega-3 fatty acids, like salmon, promotes fat burning. Omega-3 boosts your metabolism, resulting in faster weight loss. Overweight people can also improve their glucose-insulin response. This means that eating salmon helps your body slow down digestion and prevents overeating. Aim to consume 2 to 4 oz. salmon weekly. Try sautéing salmon in olive oil, which is rich in monounsaturated fat. This type of fat is linked to an increase in basal metabolic rate, increasing metabolism. If you don't enjoy salmon, try flaxseed or walnuts to get your fill of omega-3 fatty acids.
References
- American Dietetic Association: Back to Basics for Healthy Weight Loss
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
- CBS News: How to "Buckle Down" on Belly Fat
- MedlinePlus: Weight Loss Tips
- "Fitness" Magazine: The 10 Best Foods for Flat Abs
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