More than 30 U.S. states have obesity rates that exceed 25 percent, the Centers for Disease Control and Prevention reports. Eating a reduced-calorie diet is a crucial aspect of successful dieting. Just because you're strapped for cash doesn't mean you can't afford to take advantage of the power of diet foods. Plenty of healthy, safe and effective diet foods are available for people on a budget.
Fruits and Vegetables
Inexpensive fruits and vegetables like carrots, broccoli, apples and eggplant are naturally low-calorie diet foods that are a must in a healthy low-calorie diet. Every 100 g increase in fresh fruits and vegetables you include in your diet per day can result in a single pound of weight loss over six months, according to an April 2008 study published in "Nutrition Research."
Low-fat Dairy
Milk is a good source of dietary protein and calcium -- a pair of nutrients that aid in weight control. Skim milk is a better diet food as it contains fewer calories than whole milk or reduced-fat milk. The May 2005 edition of "Obesity Research" found that overweight adults who included three servings of dairy products like skim milk every day lost twice as much fat and weight as a similar group who avoided dairy. The study authors add that the calcium in dairy turns your body's fat-burning cells on. Inexpensive forms of dairy include cottage cheese, powdered skim milk and generic-brand yogurt.
Peanuts
Nuts are a fibrous, convenient food group that can aid in weight loss. However, nuts like almonds and walnuts tend to be expensive. Peanuts are a cheaper alternative to pricey nuts. People who regularly consume peanuts tend to weigh less than those who don't, according to an article published in the September 2008 issue of the "Journal of Nutrition." The fat in peanuts isn't completely absorbed, allowing you to feel satiated without having to worry about calories. Choose natural raw peanuts that don't contain added oil.
Oatmeal
Including oatmeal during your diet can help you reduce your levels of bad cholesterol as the pounds fly off. In an article published in the February 2010 issue of the "Journal of the American Dietetic Association," researchers report that eating two servings of oatmeal per day doubled the decrease in bad cholesterol in a group of overweight dieters. The special form of fiber in oatmeal -- beta glucan -- grabs protein in your intestine, clearing it from your body. Opt for old-fashioned oats over instant oats, as they tend to be less expensive.
References
- "Nutrition Research"; High Intake of Fruits and Vegetables Predicts Weight Loss in Brazilian Overweight Adults; D. Saes Sartorelli, et al.; April 2008
- "Obesity Research": Effects of Calcium and Dairy on Body Composition and Weight Loss in African-American Adults; M. Zemel, et al.; May 2005
- "Journal of Nutrition"; Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults; R. Mattes, et al.; September 2008
- "Journal of the American Dietetic Association"; Whole-Grain Ready-to-Eat Oat Cereal, as Part of a Dietary Program for Weight Loss, Reduces Low-Density Lipoprotein Cholesterol in Adults With Overweight and Obesity More Than a Dietary Program Including Low-Fiber Control Foods; K. Maki, et al.; February 2010
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