Dieting does not have to break your bank account. Although some diet plans lead you to believe that expensive products and supplements are your only hope for weight loss success, you can create a low-calorie plan based on cheap and easy foods. Grocery stores often put junk foods, such as chips, soda and sugary cereals on sale. Pass these up and shop the perimeter of the store to find affordable foods that support your weight loss efforts.
Frozen Produce
Fruits and vegetables are an asset to any diet plan. They offer multiple vitamins and minerals, are low in calories and contain high amounts of water and fiber to help you feel full. When in season, fresh versions are a bargain, but not if they go bad in your refrigerator. In winter, fresh fruits and vegetables may be at a premium. Frozen fruits and vegetables make an easy and affordable option. Frozen vegetables and fruits last much longer in your freezer, so you can stock up when they go on sale. They retain their nutrients and are easy to prepare. Steamable bags of vegetables simply require microwaving for 5 minutes. Drain off any excess water and sprinkle with salt, pepper and lemon juice, or sprinkle with Parmesan cheese. Cook frozen berries with your oatmeal, or puree them into smoothies for quick, low-calorie breakfasts.
Eggs
Eggs can help you lose weight without breaking your grocery budget. Participants who ate an egg breakfast for at least five days per week, along with a low-calorie diet plan, lost 65 percent more weight after eight weeks than participants who ate the same number of calories from a bagel breakfast, reported a study in the August 2008 issue of the "International Journal of Obesity." The protein in eggs can help you feel full, and they provide essential nutrition, including the antioxidant lutein, vitamins A, D, B-6 and B-12 and the trace mineral selenium. If you are concerned about cholesterol and calories, eat one whole egg scrambled with several egg whites.
Brown Rice
Brown rice retains more nutrients and fiber than refined white versions, thus helping you feel full for longer and helping you to stick to your diet plan. Rice is also the only grain that does not cause gas and bloating, which can thwart your efforts toward a flat tummy. Use brown rice in any way you would use white rice. You can also serve it as a breakfast cereal; mix it with tuna, celery, 1 tsp. of olive oil and lemon juice for a filling, low-calorie lunch; or make it into a flavorful side pilaf by cooking it with onions and mushrooms. Buy brown rice in bulk to save money. For convenience, look for frozen, steam-in-the-bag rice or instant brown rice. You can also cook large pots of brown rice in advance and freeze individual portions.
Dairy
Dieters who consumed five servings of low-fat dairy daily, including skim milk, yogurt and cheese, lost more weight and fat than dieters eating three servings daily, reported a 2009 study from the Australian Curtin University. Skim milk, plain nonfat yogurt and cottage cheese are sources of protein, calcium and phosphorus, with 80 to 110 calories per serving. Dairy products are inexpensive and easy to use. Easily fit in five cups a day by having 8 oz. of milk with your morning oatmeal, a cup of yogurt as a mid-morning snack, 8 oz. of skim milk in a fruit smoothie midafternoon, a serving of cottage cheese with lunch and a glass of milk with a banana before bedtime.
References
- "International Journal of Obesity;" Egg Breakfast Enhances Weight Loss; J.S. Vander Wal et al; October 2008
- "Eating Well;" Fresh vs. Frozen Vegetables; Rachael Moeller Gorman; November/December 2007
- "Curtin News;"Higher dairy intake can help fight obesity; Ann Marie Lim; Oct. 20, 2009
- National Digestive Diseases and Information Clearinghouse: Gas in the Digestive Tract
Member Comments