Certain foods are more effective for weight loss than others, and being smart about choosing diet foods can help you reach your weight loss goals more quickly. Choose the appropriate diet foods to help you reduce your daily calorie intake, lose extra pounds and keep the weight off.
Background
Reducing your daily calorie intake by 500 to 1,000 per day should help you lose about 1 to 2 Ib. per week. Choosing high-fiber foods can help with weight management, advises MedlinePlus. High-fiber foods are generally low in fat and calories, and help you feel full even though you're eating fewer calories.
Lean Meats
Lean meats that are grilled or baked provide protein without extra fat and calories. High-fat meats are not only high in calories, but also contain saturated fat, a major risk factor for heart disease. Choose grilled chicken breast, baked fish, seafood or lean cuts of beef. Meatless soy products are healthy alternatives to regular meat, as long as they're not high in fat or calories.
Legumes
Legumes such as black beans, pinto beans, lentils, chickpeas and soybeans are worthwhile additions to a weight loss meal plan because they are low in fat and calories, high in fiber and good sources of protein. When combined with grains such as rice, many legumes form high-quality complete proteins and are smart alternatives to high-fat meats.
Fruits and Vegetables
Fruits and vegetables are an important part of any weight loss program because they provide beneficial nutrients such as fiber but few calories or fat. Try to add fruits and vegetables to most of your meals and snacks for successful weight loss.
Low-Fat Dairy
Low-fat dairy products such as skim milk, reduced-fat part-skim cheese and low-fat or fat-free yogurt may benefit your weight loss program. These foods provide protein, few calories and little or no fat. According to the National Institutes of Health Office of Dietary Supplements, some studies have linked higher calcium intake from dairy products to lower body weight and decreased weight gain over time.
Whole Grains
Choosing whole grains over refined grains can help increase your dietary fiber intake and help manage your weight. For example, choose brown rice over white rice and whole grain bread and pasta over white bread and regular pasta.
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