While clever marketing of fad diets and conflicting misinformation about exercise programs may leave you confused about what it takes to lose weight, rest assured that weight loss is not complicated at all. The University of Massachusetts at Amherst explains that weight loss occurs simply when you consume fewer calories than you burn. In order to do so, you should be familiar with the best things to eat when your dieting.
Vegetables
Vegetables are among the best foods to eat when you are dieting. In order to lose weight, you need to replace foods that are high in calories from fat and sugar with foods that are low in calories and do not contain fat and sugar. Vegetables are ideal because they are healthful, filling and high in fiber, and have a low caloric content. The Centers for Disease Control and Prevention recommends green beans, carrots, broccoli and bell peppers. The American Council on Exercise suggests spinach, artichokes and bok choy for weight loss. If eating raw vegetables seems too bland, dip them in hummus to give them some flavor without adding a significant amount of calories.
Fruit
Fruit is another food group recommended by the CDC and the American Council on Exercise to help you shed pounds. Fruit, like vegetables, are low in calories, packed with nutrients and nearly void of fat, and can usually satisfy your appetite, especially if you have a sweet tooth. A medium-sized apple or banana, or a cup of blueberries or grapes, are all under 110 calories. Many people prefer fruit over vegetables, but remember, although healthful, fruit has sugar and your consumption should stay around the recommended daily allowance of 2.5 to 6.5 cups of fruit per day. The CDC reminds you that substitution is key -- replacing your traditional snacking foods such as ice cream, candy bars and potato chips with fruit will put you on the path to losing pounds and inches.
Lean Protein Foods
Eating protein is important while you are dieting because it will help you preserve muscle to give you that "cut" look for guys or the "toned" look for women. You still have to watch your fat and calories when eating protein, however. The American Council on exercise recommends egg whites and canned tuna as among the top foods you can eat to lose weight. Egg whites and canned tuna are nearly 100 percent protein and contain almost no fat or carbohydrates. Nearly all fish is good for weight loss. "Fattier" fish such as salmon or herring, are still good choices because they provide healthful unsaturated fats and omega-3 that your body requires to optimize your weight loss efforts. After fish, chicken is a close second. Grilled chicken breast is a low-fat, low-carbohydrate and high-protein food.
Foods With Fiber
Eating foods high in fiber can help your weight-loss efforts, according to the McKinley Health Center at the University of Illinois at Urbana-Champaign. Although fiber is considered a carbohydrate, its action in the body is quite different from sugar or complex carbohydrates. Fiber does not raise your blood sugar, cannot be digested and can help your feel full for longer periods of time. The American Council on Exercise recommends eating lentils because they are high in both fiber and protein. Whole-grain and whole wheat foods are often high in fiber, as is oatmeal. A quick glance at a nutrition label under the total carbohydrates will tell you if a food high in fiber.
References
- University of Massachusetts - Amherst: Fitness Myths and Facts
- CDC: How To Use Fruits And Vegetables To Help Manage Your Weight
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- University of Illinois: Losing Weight The Healthy Way
- American Council on Exercise; Do Negative Calorie Foods Exist?; Natalie Digate Muth
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