More than a third of all adults over the age of 20 living in the United States are obese, the Centers for Disease Control and Prevention states. Being overweight or obese significantly ups the risk of developing potentially fatal chronic diseases like stroke. If you're looking to drop pounds, be sure to chat with your physician about treatment options ideal for you. Additionally, consider eating these healthy foods to lose weight to your low calorie diet.
Nuts
Although high in calories and dietary fat, nuts can boost the weight loss results you get from dieting. Purdue University's Richard D. Mattes investigated the effect of nut consumption on weight loss in the September 2008 issue of the "Journal of Nutrition." Mattes found that eating limited amounts of nuts like almonds while cutting calories results in more weight loss than dieting alone. Healthy nuts options include walnuts, Brazil nuts and cashews. Choose raw nuts without added oil and sugar as these ingredients contribute calories that can interfere with weight loss.
Dairy
Regularly consuming low-fat dairy products like yogurt, cottage cheese and kefir can boost your body's fat burning abilities, reports Michael B. Zemel of the University of Tennessee. In research found in the February 2004 issue of "Obesity Research," Zemel found that combining a high dairy intake with dieting resulted in 60 percent more total fat, weight and belly fat compared to dieters that seldom ate dairy. Zemel notes that the vitamin D and calcium in dairy products boost fat burning enzyme activity in your body.
Fruits and Vegetables
Replacing high calorie foods in your diet with naturally low calorie fruits and veggies like cucumber and apples can help you lose weight, the Centers for Disease Control and Prevention. In addition to shedding weight, fruit and vegetables provide your body with crucial nutrients like dietary fiber, vitamins like vitamin C and minerals like magnesium. Also, eating nine servings of fresh produce per day may reduce your risk of certain cancers, Harvard School of Public Health reports.
Whole Grains
If an out-of-control appetite has derailed past dieting attempts, consider substituting refined grains in your diet like white pasta with whole grain versions. The fiber content in whole grains help keep your appetite at bay, making dieting easier, MayoClinic.com reports. Refined grains tend to have significantly less fiber than whole grains. Whole grains also contain more health boosting vitamins and minerals. Healthy whole grain options include quinoa, barley and brown rice.
References
- Centers for Disease Control: Overweight and Obesity
- "Journal of Nutrition": Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults
- "Obesity Research": Calcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults
- Centers for Disease Control and Prevention: Fruit and Vegetables Matter
- Harvard School of Public Health: Vegetables and Fruits
- MayoClinc.com: Energy density and weight loss: Feel full on fewer calories
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