Food for Going on a Diet

When you are going on a diet to lose weight, you need to reduce your calorie intake. Foods for going on a diet are low in calories and high in water, fiber or protein to help you feel full. The best foods are also nutritious so that you can meet your requirements without going over your calorie limits.

Vegetables

Vegetables are good foods for going on a diet because they are low in calories and high in dietary fiber, which helps you feel full. Non-starchy vegetables are lower in calories than starchy choices, such as sweet potatoes and corn. Have raw vegetables as snacks or in salads, and add cooked vegetables to recipes or include them as side dishes to make your meal bigger without adding many calories. To keep the calories low, do not cook your vegetables in high amounts of oil or add high-calorie dressings to your salads.

Fruits

Most fresh fruits are low in calories and high in fiber, so they are good foods for a diet. They can help you satisfy your sweet tooth with fewer calories than when you have a high-calorie dessert, and they make healthy snacks. Dried fruit and fruit juices provide essential nutrients, but they are not as good for going on a diet because they are less filling per calorie than fresh fruits. Avocados and olives are high in calories, but they provide heart-healthy monounsaturated fats, so you may be able to include small amounts in a balanced diet.

Lean Proteins

Lean proteins are good foods for going on a diet because protein is a filling nutrient. Protein slows down the emptying of food from your stomach so you feel full for longer after a meal, and it reduces hunger-producing variations in your blood sugar levels, according to the Harvard School of Public Health. Low-fat sources of protein for going on a diet include skinless chicken breast, egg whites, fish, shellfish and lean ground beef or turkey.

Dairy Products

Low-fat or fat-free yogurt, cheese and cottage cheese can be good foods for going on a diet because they are low in calories, high in protein and sources of calcium. Choose plain yogurt or yogurt sweetened with a non-caloric sugar substitute, to keep the calories low. Low-fat or fat-free milk is nutritious and high in protein, but it is not a good food for a diet because liquid calories are not as filling as calories from solid foods, according to the Mayo Clinic.