A healthy diet should emphasize whole grains, according to the Centers for Disease Control and Prevention. Fiber-rich whole grains can help you lose weight by keeping you full for longer, allowing you to eat fewer calories. Simply eating whole grains will not necessarily make you lose weight, however. Healthy weight loss requires significant lifestyle changes, including the adoption of a healthy diet and the introduction of physical activity into your regular routine.
Daily Servings
The U.S. Department of Agriculture measures grain servings in ounce equivalents. A slice of bread, a cup of ready-to-eat cereal or a half-cup of cooked rice, pasta or cooked cereal each provide a one ounce equivalent of grain. Women ages 19 to 50 should consume six ounce equivalents of grain per day, according to the USDA. Men ages 19 to 30 should consume eight ounce equivalents of grain per day, and men ages 31 to 50 should consume seven ounce equivalents of grain per day, according to the USDA. Daily grain needs vary according to your age, gender and level of physical activity.
Grain Types
Whole grains should account for at least half of your daily grain intake, according to the USDA. Whole grains include barley, buckwheat, bulgur, brown rice, wild rice, millet, oatmeal, whole-wheat bread, whole-wheat pasta and whole-wheat crackers. These whole grains have much more fiber than refined and processed grains such as white rice, bread and pasta. Because whole grains contain more fiber, they take longer to digest, allowing you to feel full for longer than you would after eating refined grains. Refined and processed grains contain little dietary fiber.
Caloric Balance
To lose weight, you must consume fewer calories than your body burns each day. For every pound you want to lose, you'll need to create a 3,500-calorie deficit. The Centers for Disease Control and Prevention recommends trying to lose weight at the rate of about 1 to 2 lbs. per week. To lose weight at this rate, you'll need to burn 500 to 1,000 calories more than you eat every day. You can create this caloric deficit by reducing your caloric intake and burning additional calories through physical activity. Eating filling, fiber-rich whole grains can help you control your appetite and your caloric intake, enabling you to reach a state of caloric deficit each day.
Nutrition and Health Benefits
Whole grains provide a good source of many nutrients, including dietary fiber, iron, magnesium, selenium and the B vitamins thiamine, riboflavin, niacin and folate. The B vitamins in grains assist with the body's metabolism, helping you draw energy from protein, fat and carbohydrates, according to the USDA. People who eat healthy diets rich in whole grains have reduced risks of heart disease and high cholesterol, according to the USDA.
References
- MayoClinic.com: Energy Density and Weight Loss
- USDA: Why Is it Important to Eat Grains, Especially Whole Grains?
- MayoClinic.com: Whole Grains
- USDA: How Many Grain Foods are Needed Daily?
- Centers for Disease Control and Prevention: Caloric Balance
- Centers for Disease Control and Prevention: Losing Weight
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