What Are The Best Foods To Eat To Lose Weight?

Losing weight can improve your energy, physical health, body image and overall quality of life. Though there's a broad range of diets and diet products, many are ineffective long-term and pose risks, according to the Weight-control Information Network. A healthier, proven method involves a nutritious, balanced diet and increased physical activity. Some foods may help ensure your wellness and success. For best results, seek guidance from your doctor or dietitian.

Fruits and Vegetables

Fruits and vegetables contribute nutrients important for a strong-functioning immune system and glucose -- your body's main food source of energy. Because they contain relatively few calories, yet rich amounts of fiber, which promotes satiation, they may also play a valuable role in weight loss. Try cutting back on low-fiber, high-calorie foods, such as enriched bagels and candy, and upping your intake of colorful produce. Varieties particularly rich in nutrients and fiber include berries, citrus fruits, tomatoes, leafy greens, bell peppers, brussels sprouts and broccoli.

Whole Grains

Though whole and refined grains may provide a similar number calories and similar amount of glucose, whole grains may provide greater weight loss benefits. Because whole grains are higher in fiber and protein, they digest more efficiently and keep you fuller longer between meals, allowing you to feel more satisfied while reducing your caloric intake. Try replacing instant rice with wild or brown rice and enriched pasta with whole-wheat spaghetti. Other nutritious options include 100 percent whole-grain breads, steel-cut oatmeal, pearled barley and air-popped popcorn.

Fish and Skinless Poultry

Fish and skinless poultry provide rich amounts of protein, which may help stabilize your blood sugar levels and lead to improved appetite control. Increasing your protein intake may enhance weight loss, according to MayoClinic.com dietitian Katherine Zeratsky, who recommends emphasizing lean varieties and, if you choose to follow a high-protein diet, doing so only temporarily. To reap weight-loss benefits of protein, choose baked, broiled, poached or steamed fish or skinless white-meat poultry instead of red meat and fried fish or chicken, as components of nutritious, balanced meals.

Legumes

Legumes, such as split peas, lentils and beans, are some of the richest sources of fiber. They also provide more protein than most other plant-derived foods. Canned, fresh, frozen and dried forms provide similar nutritional benefits, including B vitamins, which play an important role in healthy energy and metabolism. Try substituting black or chili beans for ground beef in chili and soups and snacking on edamame -- steamed soybeans, in place of potato chips.