Ten Foods to Lose Weight

Foods to help you lose weight are low in calories, but high in filling nutrients so your hunger stays under control. Too much of any kind of food can stall your weight loss, so remember to use portion control. A balanced diet includes a variety of foods from each of the food groups, and a nutritionist can help you develop a nutritionally adequate meal plan for weight loss.

Fruits and Vegetables

Most fruits and vegetables are low in calories, so they are good foods to help you lose weight. They are high in dietary fiber and water, which means that your hunger is delayed after you eat them. You may satisfied on fewer calories when you eat raw or steamed fruits or vegetables because they take a while to chew so you eat more slowly.

Lean Beef, Poultry and Seafood

Lean proteins can help you lose weight because they are low in calories and high in protein, which is a filling nutrient. You stay full for longer after a meal with protein because protein slows down the rate at which food empties from your stomach. Choose low-fat protein foods, such as lean beef without visible fat, skinless white-meat chicken or turkey, shrimp or cod. Egg whites are another good option.

Yogurt and Cheese

Fat-free yogurt, cheese and cottage cheese can help you lose weight because they are high in protein and low in calories. Keep the calories lower by choosing plain yogurt or flavored yogurt with no added sugars instead of sugar-sweetened yogurt. Milk is also high in protein, but it is not as good for weight loss as yogurt and cheese because liquid calories are not as filling as calories from solid foods.

Beans, Lentils and Peas

Beans, lentils and split peas are among the best foods to lose weight because of their dietary fiber and protein. Each 1/2 cup of cooked split peas, lentils or beans, including garbanzo, lima, black and pinto, provides about 100 to 150 calories, 7 to 9 g fiber and 6 to 9 g protein. Use them in salads, soups and casseroles, or as alternatives to high-fat meat. Avoid high-calorie refried beans which have been fried in lard or butter.