Consuming more whole grains is a good strategy for weight loss. Whole grains are a significant source of dietary fiber and nutrients, leaving you feeling fuller longer. Combining whole grain foods with foods from other food groups such as vegetables, low-fat dairy and lean proteins will help you lose weight and develop a healthy lifestyle. By eating smarter and being more physically active, you can improve your overall health and shed pounds.
Vegetables
Adding vegetables to whole grain sandwiches and pasta provides a high proportion of nutrients for a low amount of calories. Add vegetables such as sprouts, lettuce, tomatoes, peppers, eggplant, mushroom and cucumbers to whole wheat bread for a nutritious, low-calorie meal. Or combine whole wheat pasta with steamed or stir-fried vegetables such as broccoli, cauliflower and asparagus. Because vegetables have a high fiber content, they increase satiety and fullness, reducing hunger and helping you eat less.
Low-Fat Dairy
Low-fat dairy products can be combined with whole grains to aid weight loss. A study in "Obesity Research" shows that people who supplement low-calorie diets with high dairy consumption lose significantly more weight and fat than people consuming the same amount of calories and less dairy. Eat whole grains and dairy combinations such as oatmeal and low-fat yogurt, whole grain cereal and skim or 1 percent milk and grilled cheese sandwiches served on whole wheat bread.
Lean Protein
Combine whole grains with lean proteins to help reduce total caloric intake. Choose lean meats such as white chicken, turkey and tuna on whole grain sandwiches or tortilla wraps. Add grilled chicken or tofu to brown rice or whole wheat pasta. Make egg white sandwiches on whole wheat toast or supplement a brown rice dish with beans. These combinations will provide needed protein without adding too many extra calories.
Portion Control
Just as important as what you eat is how much you eat. Controlling portion sizes helps reduce total calories consumed. Some methods to reduce portion sizes include using smaller plates and portioning less food on your plate. Choose smaller portions in addition to consuming more whole grains, fruits and vegetables, low-fat dairy and lean meats to increase weight loss.
Member Comments