Food That Will Help You Lose Weight

Losing weight typically requires cutting back on your caloric intake and increasing your physical activity. Eating too little, however, can lead to serious health problems and strict diets rarely lead to long-term success, according to the Weight-control Information Network. Replacing low-nutrient, high-calorie foods with healthier fare provides a safer, more effective option. For best results, seek specified guidance from your doctor or dietitian.

Fruits and Vegetables

In addition to nutrients, fruits and vegetables provide rich amounts of fiber and water, which contribute no calories to your diet. As a result, fruits and vegetables can help you stay full longer between meals while providing fewer calories per serving than denser foods, such as candy and french fries, according to the Centers for Disease Control and Prevention, and make it easier to manage your weight. Fruits and vegetables particularly rich in fiber and water include berries, citrus fruits, apples, pears, leafy greens, broccoli, Brussels sprouts and cabbage.

Whole Grains

Whole grains contain all nutritious parts of the grain, thus provide more fiber, protein and micronutrients than refined grains, such as white flour. In a study published in the "Journal of the American Dietetic Association" on Feb. 2010, 204 overweight and obese adults with high cholesterol consumed diets containing whole-grain oat cereal or low-fiber foods containing the same amount of calories for 12 weeks. By the study's end, researchers found that dieters who consumed whole grains demonstrated significantly greater improvements in cholesterol levels and waist size compared to the non-whole grain eaters. For potentially similar benefits, choose whole grains such as oatmeal, brown rice, pearled barley and air-popped popcorn instead of enriched breads, pasta, cereals and snack foods.

Legumes

Legumes, such as beans, split-peas and lentils, contain valuable amounts of protein, fiber and micronutrients, including B vitamins, which play an important role in energy and metabolism. Legumes are also low-glycemic, meaning they have a mild impact on your blood sugar levels. While diets rich in high-glycemic foods, such as sugar and white bread, are linked with increased risk for cardiovascular disease and obesity, lowering your glycemic load may delay hunger cues and help you lose weight, according to the Linus Pauling Institute at Oregon State University. Legumes also provide low-fat alternatives to protein sources rich in saturated fat, such as red meat. Nutritious legume-based dishes include split-pea and lentil soups, edamame -- steamed soybeans -- chilled bean salad and low-fat vegetarian chili.

Low-Fat Dairy Products

Low-fat dairy products are also low-glycemic and valuable sources of calcium, vitamin D and protein. To reduce your calorie intake, try substituting low-fat milk for heavy cream in your coffee and low-fat yogurt with fruit for high-fat, sugary ice cream. Additional weight loss friendly meal and snack components include low-fat cottage cheese, string cheese, kefir and part-skim mozzarella cheese.