What To Eat When Trying To Lose Weight Fast?

Exercise is a key component of successful weight loss programs, but you need to make smart nutritional choices, as well. Choosing low-calorie foods that fill you up may help you maintain a calorie deficit while feeling full. Be sure to consult a medical professional before beginning any weight loss program.

Whey Protein

Whey protein is created during the cheese-making process, and tends to be low in fat and carbohydrates, but rich in protein. According to a study published in the October 2010 issue of the "British Journal of Nutrition," whey protein can provide more satiety than other sources of protein, which may make it helpful for weight loss.

Oatmeal

Although carbohydrate-rich foods are often avoided on weight loss plans, research suggests that consuming oatmeal may aid in weight loss when combined with exercise. A study from the Rippe Lifestyle Institute found that dieters who consumed oatmeal and exercised lost more body fat than those who exercised and consumed a diet with the same calorie deficit, but no oatmeal.

Plain Yogurt

Plain yogurt contains fewer grams of sugar and calories than flavored yogurt, but still contains protein, which may help you feel full. In addition, yogurt is high in calcium -- an 8 oz. serving provides 30 percent of the recommended daily value -- a nutrient that may aid in weight loss. A study from the January 2010 issue of the "International Journal of Obesity" found that increased consumption of calcium was associated with increased weight and fat loss.

Kale

Kale is a low-calorie food, but it is rich in fiber, which may help you stay full. One cup of chopped kale contains just 36 calories, but provides nearly 3 g of fiber as well as nearly 10 percent of the daily recommended intake of calcium.

Lean Steak

If you are following a low-carbohydrate or low-fat diet, lean steak may be an effective food choice, as it is rich in protein and contains minimal fat and carbohydrates. High-protein foods such as lean steak may help you retain muscle, and MayoClinic.com explains that muscle tissue burns more calories than fat, so this can aid in weight loss.