Although it may seem otherwise, losing weight is not difficult or complicated. If you are trying to lose weight, you must burn more calories than you consume. While burning calories by exercising or going to the gym will certainly help your weight-loss efforts, simply consuming fewer calories is key to losing pounds and keeping them off. Regardless of how many pounds or inches you are trying to lose, become familiar with the diet foods that will healthfully support your weight-loss goals.
Vegetables
Vegetables are one of the best diet foods because they are low in calories. Vegetables have little to no fat and sugar. Brown University states that the healthiest vegetables are the darkest in color. Try broccoli, spinach, bok choy and kale. A diet rich in vegetables can reduce your risk of getting heart disease, lower your blood pressure and may also help prevent certain types of cancer. Eat at least four servings of vegetables every day. Unlike fruit, which has sugar, you can eat large quantities of vegetables without overfeeding yourself.
Fruit
Although fruit has sugar, it is still a good diet food, if you eat it in moderation to support your weight-loss goals. The sugar in fruit is natural and is not from added sugar in the form of high-fructose corn syrup, which can hinder your weight loss and add fat to your waistline, according to researchers at Princeton University. Fruit is particularly beneficial if you have a sweet tooth and the tendency to snack on high-sugar foods, such as candy, soda and ice creams. Try blueberries, strawberries, cherries and grapefruit. Like vegetables, try to eat the fruits that are the darkest in color.
Greek Yogurt
Low-fat or nonfat Greek yogurt is a healthy diet food. The "Los Angeles Times" reports that Greek yogurt has gained popularity among dieters because it is tasty, low in fat and high in quality protein. Susan Bowerman, the assistant director of the Center for Human Nutrition at the University of California at Los Angeles, explains that Greek yogurt has all the benefits of a high-quality protein source, but without all the fat and calories. Just remember to get the nonfat or low-fat versions. Regular Greek yogurt is packed with saturated fat and will be counterproductive to your goals.
Egg Whites
Egg whites are another high-quality protein source without the undesirable fat and calories dieters need to avoid. The American Council on Exercise and the University of California at Davis Health System recommend cooking with egg whites instead of whole eggs. Egg whites are almost 100 percent protein and have no carbohydrates, cholesterol or saturated fat. Consider buying liquid egg whites from the grocery store. Liquid egg whites are pasteurized, so there is no risk of salmonella. Use liquid egg whites to make scrambled eggs, add them to baked goods or add them to fruit smoothies to increase the protein content.
References
- Harvard School of Public Health: Food Pyramids: What Should You Really Eat?
- Brown University: Food as Medicine Vegetables
- American Council on Exercise; Do Negative Calorie Really Exist?; Natalie Degate Muth; Jun. 2, 2008
- Princeton University; A Sweet Problem: Princeton Researchers Find That High-Fructose Corn Syrup Prompts Considerably More Weight Gain; Hilary Parker; Mar. 22, 2010
- "Los Angeles Times"; High-Protein Greek Yogurt Gains in Popularity; Elena Conis; Sept. 20, 2010
- University of California -- Davis; Helpful Guidelines for Successful Weight Loss; 2006
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