Food is not your enemy when you are trying to lose weight. Instead, food can actually be your weight-loss partner. Choosing foods that will help increase your fiber, provide you with protein and keep you hydrated without adding an excessive amount of calories to your diet can help you achieve your weight-loss goals.
Nuts
Nuts were once thought of as a high-fat food, but they can actually be part of a healthy diet. Small amounts of nuts can fill you up and keep you feeling energized for an extended period of time. By eating a handful of nuts as a snack, you can curb your hunger and provide yourself with a healthy assortment of nutrients such as fiber and protein. According to the Weight-Control Information Network, 1/2-oz. serving of mixed nuts supplies as little as 84 calories.
Green Tea
Green tea has been linked to a number of health benefits, and weight loss is among those benefits. According to the University of Maryland Medical Center, green tea may have metabolism-boosting qualities. Also, green tea is hydrating; being hydrated can help reduce your hunger. Avoid adding sugar or calories to your green tea in the form of sweeteners or milk. This will increase your calorie intake, which will hamper your weight loss.
Whole Grains
Foods rich in whole grains are loaded with fiber. High amounts of fiber allow you to feel full on fewer calories. Also, whole grains tend to be lower in calories than their refined grain alternatives, and whole grains are slowly digested. When you eat whole grains, the full feeling remains with you longer, giving you the ability to avoid unnecessary snacking or tempting high-calorie foods. Add whole grain foods such as whole grain pasta, whole grain bread, brown rice, whole grain crackers, whole grain cereal and oatmeal to your diet when trying to lose weight.
Fruits and Vegetables
Fruits and vegetables are low in calories and generally contain no fat. In addition to being low in calories, fruits and vegetables contain high amounts of fiber, which helps you feel full on fewer calories. By increasing the number of fruits and vegetables you include in your meals and snacks, you can increase the amount you can eat without adding an overabundance of calories to your diet. To gain the weight-loss benefits of fruits and vegetables, it is important to consume them in the raw or with low-calorie flavorings. Adding high-calorie spreads or dips to fruits and vegetables can compromise your weight loss.
References
- Weight-Control Information Network; Weight-Loss and Nutrition Myths; Donna Ryan, M.D., F.A.C.P.; March 2009
- Science Daily; Whole Grain Diets Lower Risk Of Chronic Disease, Study Shows; Feb. 11, 2008
- University of Maryland Medical Center; Green Tea; David Zieve, MD, MHA, et. al., Sept. 20, 2010
- The Diet Channel; Incorporating Nuts into Your Weight-Loss Plan; Katie Clark, MPH, RD; Sept. 21, 2007
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