When you set out to lose weight fast, think nutrition first. Diets that only allow a narrow range of foods as you restrict calories can harm your health. Getting your daily values of vitamins, minerals and other nutrients from a variety of low-calorie foods will make you feel better and make it easier to stick with your eating plan. Items in each food group with the least fat and sugar will offer the greatest nutrient-to-calorie ratio to support your health as you quickly lose weight.
Tuna Fish
Tuna is a low-fat protein food that supplies large percentages of your daily values, or DVs, of vitamins B, D and E -- as well as significant iron, potassium and other minerals. According to the USDA, a 3-oz. serving of water-packed tuna contains 99 calories, which is much easier to expend in exercise than a serving of beef, such as hamburger that has more than 200 calories. Additional low-fat fish under 100 calories include orange roughy, cod, sole and haddock.
Wheat Flakes
Even when you add fresh fruit, a suggested serving of wheat bran flakes can still total 100 calories or less. Some low-sugar cereal brands have as few as 78 calories, freeing you to sprinkle a handful of blueberries or a few banana slices on top and still make your calorie quota. MedlinePlus notes that the dietary fiber in whole-grain cereal makes you feel full on small amounts and provides up to 100 percent of important iron and B vitamins for safe weight loss.
Non-fat Milk
Top off your cereal with 1 cup of non-fat milk, or drink milk with meals or as a filling snack. Just 83 calories accompany 25 percent DV of vitamin D and 30 percent DV of calcium, a mineral that you need daily for bone and teeth health. While milk has natural sugar, it doesn't have the large amounts found in regular carbonated sodas. If you normally drink sugar-sweetened cola, switching to fat-free milk will save you 54 calories and offer better nutrition during weight loss.
Leafy Greens
Raw lettuce is low in calories and a source of fiber, vitamins and minerals, but cooked greens have even greater nutrient density. In cooked spinach, the concentrations of vitamins A, B, C, E and K, as well as the minerals iron, potassium, magnesium and calcium are high. Yet the number of calories remains rock bottom to promote fast weight loss; ½ cup of cooked spinach has only 20 calories. Additional diet vegetables include broccoli, kale and asparagus.
Cantaloupe and Other Fruits
Get your sweets and vitamin C at the same time from low-calorie fruits such as cantaloupe. One slice has just 23 calories and enough fiber to satisfy your hunger. Other low-calorie fruit servings include a slice of canned pineapple, with only 38 calories; whole plums at 30 calories each; and apricots, which are only 19 calories each.
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