Whether you have 10 lb. to lose in order to fit into an old pair of jeans or 100 lb. to lose as part of an entire lifestyle makeover, your diet will be critical to your success. Keep in mind, no foods that you eat will actually "make you lose weight." Weight loss is a product of burning off more calories than you consume. Replacing foods that are high in calories from saturated fat and sugar with foods that are lower in calories, often with no saturated fat and sugar, will get you on the right track to your weight loss goals.
Vegetables
Vegetables are among the most healthful and nutritious foods you can eat. Vegetables are ideal to support your weight loss goals because they are low in calories, high in fiber and contain water. Foods that are high in fiber and water can help keep your appetite in check and keep you from feeling hungry. According to the Harvard School of Public Health, there is no one vegetable that is "best" for your health and fitness. Harvard suggests that you eat vegetables in a variety colors. Broccoli, spinach, bok coy, bell peppers, squash, green beans, asparagus and beets are all good low-calorie choices. Health Services at Columbia University explains that vegetables make ideal replacements for high-fat or high-sugar snacking foods such as potatoes chips or candy.
Fruit
Fruit is another food that you can eat as a replacement for higher-calorie foods. Fruit can be especially helpful to dieters who have a "sweet tooth" and tend to want to binge on sugary snacks and desserts. As with vegetables, the Harvard School of Public Health suggests that you do not limit yourself to any one particular fruit and eat a variety of colors. Strawberries, blueberries, pineapples, grapefruits, bananas and kiwi all make ideal replacements for high-calorie weight loss-sabotaging foods such as cookies, cakes, doughnuts, brownies and pies. While fruit has sugar, fresh fruit does not have refined sugars or sweeteners such as high fructose corn syrup that can dramatically raise your blood sugar, trigger insulin release and promote fat storage.
Lean Protein
Dietary protein is essential to support your weight loss goals. Eating protein helps preserve your lean mass while you are on a low-calorie diet. The source of protein is critical. Ideally, you want to eat lean protein foods that have high amounts of dietary protein but low amounts of saturated fat. Foods that fit this description include salmon, tuna, herring, skinless turkey breast, skinless chicken breast, egg whites and unsweetened soy products. You want to avoid high calorie protein sources such as red meat, whole milk and regular cheese. Beans are also a good source of lean protein and have a lot of fiber. Make sure to buy beans that are not submerged and preserved in a sugary syrup; many commercial baked beans products are sold this way.
Water
According to Penn State University, water will not only keep you hydrated but it can help you lose weight. While trading high-calorie foods that have large amounts of saturated fat and sugar for low-calorie foods without the saturated fat and sugar will eliminate a significant amount of calories from your diet, you still may need help to control your appetite. Drinking water before meals can help reduce hunger, according to the University of Arkansas. Penn State explains that water can help curb your appetite and keep you from wanting to binge without adding extra calories to your diet. While eight 8 oz. glasses of water are recommended, Columbia University explains that your kidneys are able to handle and process about 60 glasses of water a day and you should not be worried about drinking too much water.
References
- Columbia University: Foods with negative calories?
- Harvard School of Public Health: Vegetables and Fruits
- Princeton University: A Sweet Problem -- Princeton Researchers Find That HFCS Prompts Weight Gain; Hilary Parker; Mar. 22 2010
- Harvard School of Public Health: Protein
- Penn State University: Eat Water, Lose Weight
- Columbia University: Is it possible to drink too much water?
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