If you want to lose weight, you need to eat fewer calories than you burn through your daily activities. Replacing certain foods with other, healthier options that are lower in calories can help you to eat fewer calories while still feeling full. If you are always hungry, you won't stick to a diet, so don't try to restrict your calories too much. You should aim to lose 1 to 2 lbs. per week.
Energy-dense Foods
Avoid consuming a lot of energy-dense foods. These foods are typically high in saturated fats, trans fats and sugars. These fats are not only high in calories, but also unhealthy, increasing your risk for high cholesterol and heart disease. You do need to consume some fat to help you feel full and provide essential nutrients, so choose healthy unsaturated fats instead of saturated or trans fats, and limit your fat intake to 30 percent of your calories.
Empty Calories
Many people consume foods that contain a lot of calories but have no real nutritional value, such as sodas, candy and chips. Limit the amount of these foods you eat. Choose nutrient-dense foods instead, such as fruits, vegetables and whole grains. Drink water or fruit juice instead of soda or other sugar-sweetened beverages. These foods contain filling fiber, as well as essential vitamins and minerals.
Refined Grains
Skip the refined grains, such as white rice and white bread, and eat whole grains instead. Refined grains increase your risk for obesity, heart disease and Type 2 diabetes. Whole grains provide more fiber, vitamins and minerals than refined grains. The fiber in whole grains helps you feel full on fewer calories since it takes up space and slows the digestive process.
Considerations
Foods labeled "diet" or "low-fat" aren't necessarily good options, as they may be low in nutritional value. Also, some foods that are relatively high in fats, such as nuts and olives, contain healthy unsaturated fats and are good to eat in moderation, even when you are on a diet. If you are really craving one of the foods that isn't all that healthy, have a small amount so you don't get tempted to binge later because you are feeling deprived.
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