If you've tried every possible fad and crash diet and you can't keep the weight off, you're not alone. Fad diets, which usually involve eating small, low-calorie portions of the same foods over and over, are unsustainable and cause mostly water weight loss. As soon as you resume your usual eating habits, you gain the weight back. Instead, eat healthy foods you actually enjoy. But talk to your doctor before starting a new diet program.
Lean Protein
Including lean protein, as opposed to protein with saturated fat, in your diet will help you lose weight. Lean proteins -- including low-fat milk, low-fat yogurt, low-fat cheese, nuts, seeds, chicken, turkey, fish and beans -- can fill you up without adding lots of calories and saturated fat. Eating a source of lean protein with every meal can help curb your hunger and reduce your cravings throughout the day. Eat approximately 2 oz. of lean protein with every meal.
Whole Grains
Eating a variety of whole-grain carbohydrates will help fill you up. This is because whole grains are higher in fiber than refined carbohydrates, which turn into sugar when digested. Whole-grain carbohydrates expand as they are being digested, which will help keep you full for longer periods. Whole grains may also help lower your cholesterol levels. Sources of whole grains include brown rice, whole-wheat pasta and whole-grain bread. Eat approximately 3 oz. of whole grains for every meal.
Fruits and Vegetables
Fruits and vegetables have a low energy density, which means they have a high water content and can help fill you up. Foods that have a high water content are low in calories and saturated fat, so you can eat a large salad or a small hamburger for the same amount of calories. The small hamburger is not as filling as the large salad because the hamburger is an energy dense food. Eat 1 to 2 cups of fruits and vegetables with every meal.
Good Fats
Although avoiding a diet that contains lots of saturated fat may cause weight loss, some fats are beneficial. Swap out butter, lard and shortening for olive oil or canola oil, which may help you lose weight and reduce your risk of heart disease too. This small modification in your diet will reduce the amount of saturated fat you eat every day.
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