Appetizers are foods or small dishes that are typically eaten prior to the main course of a meal. Because appetizer plates are smaller than dinner plates, you will mostly likely eat less food, which can assist in weight-loss efforts. The Mayo Clinic cites that there is no one food or diet plan that will help you spot reduce or burn fat from the body. Rather, a healthy diet plan combined with regular exercise will help you lose overall weight and increase fat loss. Select healthy appetizers that are low in calories and fat as part of well-balanced diet program.
Soups
Weight loss occurs when total caloric intake is less than that expended on a daily basis. A low-calorie soup can assist in keeping daily total caloric intake low and is a preferred alternative to fried, fatty foods. Light soups that have clear-broth bases and that are rich in vegetables are usually low in calories and fat. Avoid soups that have a cream base or have added oils such as cream of mushroom soup. Select a minestrone or vegetable soup in a low-sodium vegetable or chicken broth and add pepper and herbs to taste. EatingWell.com suggests a cold cucumber soup that is low in sugar, calories and fat.
Salads
When prepared with the proper ingredients, salads can be low in calories, fat and have few added, refined sugars. According to GoodHousekeeping.com, a study conducted on 42 women at Penn State University found that those who ate a large salad as an appetizer ate 12 percent less of a carb-rich pasta meal served afterward. Researchers credit the volume of salad and its filling, fibrous ingredients such as vegetables as increasing satiety to decrease hunger levels. Select or prepare salads that have vegetables such as dark, leafy greens, bell peppers, mushrooms, carrots, onions and zucchini as the foundation. Drizzle lightly with a vinaigrette-oil dressing that includes a healthy fat from olive oil. Avoid salads that are heavy in meats, cheeses and starchy carbs such as croutons.
Dips
A low-calorie and low-fat dip can serve as a healthy meal appetizer to help you lose weight and burn fat. Dips that are made with vegetables and beans are high in fiber, which increases satiety and prevents hunger cravings that can lead to overeating and weight gain. A low-calorie and low-sugar black-bean dip can be prepared with beans, salsa, lime juice and herbs to flavor. Stick to serving sizes of 1 to 2 tbsp. of most dips to avoid excessive calorie or fat consumption. Use veggies or a small serving of whole-grain pita bread or crackers to eat with dips. Other healthy dips include salsa or hummus.
Other Healthy Appetizers
Eggs can serve as a healthy appetizer. Eggs are low in calories, a source of protein and iron and have no sugar. Add a chopped, hard-boiled egg to a salad or a small slice of whole-grain flat-bread to help fill you up and keep calorie intake low. Avoid eggs that are prepared with mayonnaise such as deviled eggs or that have been fried in excessive butter and oils. Other healthy starters include slices of lean meat served on whole-grain crackers with sliced tomatoes or a small bowl of spicy chili made with hot peppers and jalapenos. These spicy foods contain capsaicin, a chemical that may help speed up your metabolism and suppress your appetite, according to FitDay.com.
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