Losing weight typically involves cutting back on calories. While particular foods are not know to trigger weight loss, emphasizing foods rich in fiber, protein or water, which promote satiation, and those relatively low in calories may help ease the process. Because many satiating and low-calorie foods are rich in nutrients, your overall wellness may also improve. For best results, seek guidance from your doctor or dietitian before attempting weight loss.
Fruits and Vegetables
Fruits and vegetables are particularly rich in water and fiber, which contribute no calories to your diet. As a result, they contain fewer calories per serving and provide more satiation than processed snack foods, such as candy. MayoClinic.com describes fresh fruits and vegetables as foods that allow you to eat more food volume and still manage your weight. Choose whole, fresh varieties over juices, canned and dried fruit, which contain more calories and less fiber. Varieties particularly high in fiber include berries, apples, pears, citrus fruits, artichokes, peas, broccoli and leafy greens.
Whole Grains
Whole grains contain all fiber and nutrient-parts of the grain. As low-glycemic foods, whole grains have a mild impact on your blood sugar levels. A low-glycemic diet may delay hunger cues, making it easier to lose and maintain weight loss, according to the Linus Pauling Institute at Oregon State University. To accomplish this, swap enriched breads, cereals and pasta in your diet out for whole grains, such as oats, barley, brown rice and popcorn. When purchasing breads and cereals, check ingredient lists to ensure that whole grains are listed as main ingredients.
Low-Fat Dairy Products
Low-fat dairy products contribute protein, calcium and vitamin D to many healthy breakfast meals. In a study published in the "International Journal of Obesity" in February 2010, 13 obese adolescents who regularly skipped breakfast meals consumed a protein-containing breakfast meal for three days. Researchers found that participants who consumed greater amounts of protein experienced less hunger throughout the day than other participants. For potentially similar benefits, choose low-fat yogurt and fruit or whole grain cereal and skim milk instead of pastries, pancakes or waffles for breakfast. For reduced overall calorie intake, replace heavy cream and whole milk with skim milk in coffee, soups, casseroles and other dishes.
Legumes
Legumes contain more protein and fiber than most other foods and contribute less overall fat, saturated and cholesterol than red meat and fried foods. MayoClinic.com describes beans and lentils as valuable sources of protein and fiber, well-suited for appetite control and weight loss. Replacing ground beef with black, white or pinto beans in chili, soups and casseroles can make your dishes more nutritious and satisfying, yet lower in calories. Hummus, which is based on garbanzo beans, provides a protein and fiber-rich alternative to high-fat mayonnaise, cheese and bacon in sandwiches.
References
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Linus Pauling Institute: Glycemic Index and Glycemic Load
- "International Journal of Obesity"; The Addition of a Protein-Rich Breakfast and its Effects on Acute Appetite Control and Food Intake in 'Breakfast-Skipping' Adolescents; H J Leidy, M Racki; Feb. 2010
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