What Should I Eat So I Can Lose Weight?

Permanent, healthy weight loss requires commitment, planning and dedication. Making gradual changes to your eating habits and switching to healthier food choices is a crucial part of weight loss. Low-calorie foods that are high in nutrition are the best option if you want to shed pounds without feeling deprived. Eating small meals at regular intervals throughout the day may also be beneficial for preventing hunger and overeating later on.

Whole Grains

Avoid eating processed and refined grains or their by-products. Switching to whole-grain bread, pasta, cereal and grains has several benefits. Whole-grain foods are complex carbohydrates, which are high in nutrients and fiber, which keeps you full longer. Purchase whole-grain or whole-wheat bread instead of white bread. Avoid white rice and other processed grains. Stick to high-fiber, nutritious options such as brown rice, quinoa and millet. Replace sugary, low-fiber cereal with whole-grain cereal or oats.

Fruits and Vegetables

Fruits and vegetables are a vital part of a healthy diet because they provide lots of vitamins, minerals and fiber. These foods are also high in water content, which makes them more filling, but light in calories.

There are several ways in which you can incorporate more fruits and vegetables in your diet. Add fruits to your morning cereal or makes smoothies. Opt for fresh, uncooked varieties of fruits such as apples and berries instead of calorie-rich pies or sauces. Replace meat with steamed or boiled vegetables more often. If you are having pasta, opt for a tomato-based sauce instead of calorie-rich cheese sauce. Cut down on carbohydrates or fatty foods such as chips for snacks and switch to raw carrot, celery or salad greens.

Legumes, Lean Meat and Fish

These foods are rich sources of protein, vitamins and minerals. Kidney beans, lima beans, pinto beans, peas and lentils are all excellent sources of fiber as well. When you purchase meat, choose lean cuts, and trim off all the fat before cooking. Remove the skin from poultry, and stick to cooking methods such as baking or grilling. Egg whites are also excellent low-fat choices for protein. Fish provide protein and essential healthy fats that are beneficial to health in many ways.

Low-Calorie Beverages and Desserts

Proper hydration is essential to your health and to weight loss. Avoid sodas, sweetened fruit juices, energy drinks and sweetened tea, coffee or milk. The best choices are water, low-fat milk and sugar-free beverages. Drinking water regularly prevents thirst, which is easy to mistake for hunger and can lead to overeating. Water also aids in the digestion process and keeps you regular. Eat fresh fruits and fat-free yogurt for dessert, instead of cake or ice cream.