Dieting to achieve a healthy weight improves your health by reducing your risk of heart disease and diabetes. Slow weight loss of 1 to 2 lbs. per week makes it more likely that you will keep the weight off long-term. When dieting you should choose foods that are low in fat and calories but high in nutrients.
Fruits and Vegetables
Fruits and vegetables are ideal foods when you are dieting because they add bulk and fill your stomach but have small amounts of calories. High-fiber choices, such as pears, raspberries and broccoli, are particularly helpful at satisfying hunger when eaten with meals and snacks. Fiber plays a role in keeping you feeling full, preventing the chances that you will reach for an unhealthy snack or meal because you have gotten too hungry. Include a variety of fruits and vegetables with every meal and snack to increase your nutrient intake. Try to eat fruits and vegetables of all colors for the most benefit.
Whole Grains
Whole grains contain more fiber than refined ones, making them a good choice for a weight-loss diet because they bulk up in your stomach, helping you feel full on fewer calories. They are also a good source of complex carbohydrates, necessary for fueling your body. Complex carbohydrates are digested more slowly than refined versions, which means you will feel full longer and have longer-lasting energy when you choose them. The USDA recommends that half of your grain intake be in the form of whole grains. Choose whole-wheat bread, brown rice or popcorn.
Protein
Protein is a nutrient that plays a role in energy levels, but choose lean sources when dieting to keep fat and calorie intake to a minimum. Consuming adequate amounts or protein also supports exercise and muscle recovery, something that is important when trying to lose weight. Choose chicken breast, sirloin steak, fish, low-fat dairy foods, beans and eggs. Don't overload on protein, though, because any that isn't needed by your body will be stored as fat.
Low-Fat Milk
According to a study published in the "American Journal of Clinical Nutrition," drinking low-fat milk contributes to increased weight loss when dieting. The study indicates that calcium and vitamin D intake influence how much weight a person can lose. Whole milk may not offer the same benefits because it is higher in fat and calories than low-fat versions. The study recommends consuming three 8-oz. glasses of low-fat milk each day while dieting. Results from the study showed that milk drinking participants lost about 5 lbs. more than people who didn't drink milk.
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