The Right Food To Eat To Lose Weight

You can lose weight by consuming less calories from food than you expend through physical activity. Eating nutrient-dense foods and beverages can help you to achieve and maintain a healthy weight. Maintaining a healthy weight throughout your lifespan is preferable to losing weight after weight gain. Consult your doctor on the right types of foods you should eat to lose weight.

Fruits and Vegetables

Consuming more fruits and vegetables can help you lose more weight. Research published in "Nutrition Research" in 2008 discovered that increased intake of fruits and vegetables is associated with greater weight loss and may help avoid weight gain in overweight adults. Research published in "Health Promotion Practice" in 2009 found that overweight African women who consume primarily fruits and vegetables lose significantly more weight than overweight women who eat any types of groceries.

Whole Grain Oats

Oats are a whole grain that contains vitamins and minerals and is high in dietary fiber. Research published in the "Journal of the American Dietetic Association" in 2010 discovered that consumption of a whole grain, ready-to-eat oat cereal as part of a weight-loss diet reduces waist circumference. The research also found that the oat cereal improves blood cholesterol and fat levels.

Skim Milk

Drinking a glass of skim milk prior to a meal can help you reduce the amount of calories you eat during the meal. Skim milk is a nonfat milk that contains proteins, such as whey and casein, that are more satiating than carbohydrates. Research published in the "American Journal of Clinical Nutrition" in 2009 discovered that consumption of skim milk, in comparison with a fruit drink, leads to increased satiety and decreased energy intake at a subsequent meal.

Soy

Soy foods, such as tofu, tempeh, miso and soymilk, contain high amounts of protein, antioxidants and healthy fats. Research published in "Nutrition" in 2007 discovered that soy-based low-calorie diets significantly have a greater effect on reducing weight, body fat percentage, total cholesterol and LDL cholesterol, the bad cholesterol, than traditional low-calorie diets. The soy-based low-calorie diet includes soy protein as the only protein source.