The key to choosing foods which encourage weight loss is to think in terms of volume, eating lots of low-calorie food. High-fiber, low-calorie foods fill you up without filling you out and are digested slowly. Also, consuming foods that have a high water content, such as soups and fruit, keep you fuller longer, aiding in weight management.
Filling Produce
Fruits and vegetables, in general, are very low in calories, provide loads of nutrients, and fill you up (just avoid those with sauces and syrups, as well as dried or candied fruits). They are a good source of dietary fiber, which keeps you satisfied longer. Try apples. A study conducted by Penn State University revealed that people who ate an apple before a pasta meal consumed fewer calories overall than those who had a different snack. Apples are high in fiber, providing 4 to 5g each. Vegetables, such as sweet potatoes, are filling and satisfy your sweet tooth for few calories. Other good choices include lettuce, raw spinach, sweet bell peppers, beets, broccoli and carrots.
Whole Grains and Beans
Whole grains, such as air-popped popcorn, offer tons of fiber and are slow to digest. Popcorn provides volume and is low in calories. Just watch the toppings, such as butter. Oats are a hearty whole grain. If you don't pile on the sugar, nuts and dried fruit, you have a slim, satisfying, nutritious breakfast that stays with you until lunchtime. Beans are packed with nutrients and fiber, but offer no fat. That makes them a great choice for filling you up, not out. Sprinkle them on salads, in soups, or mash them up and roll in a whole-wheat tortilla for a great on-the-go snack.
Fish and Veggie Burgers
Lean protein foods, such as fish and veggie burgers are filling and low in calories. Fish is extremely low in saturated fat, and provides many other nutrients, such as healthy fats, B-vitamins, and minerals such as selenium and phosphorus. Lean protein stays with you longer. Tuna counts, too, just make sure to choose light water-packed. Soy foods, including edemame, veggie burgers and tofu are protein and fiber-rich, low in fat, nutrient-dense, satisfying and usually calorie-controlled. A veggie burger clocks in at about 100 calories, just watch the toppings.
Yogurt and Eggs
Yogurt is more satisfying than milk, but just as nutritious, if not more. Try low-fat Greek yogurt. It's thick and rich, and 4 oz. provides only about 100 calories. Yogurt offers some protein, some carbohydrate, and some fat, the perfect blend to keep you satisfied. Eggs are the perfect low-calorie protein food. An egg breakfast, in contrast to a bagel breakfast, matched for total calories, enhanced weight loss in overweight and obese participants while on a reduced-calorie weight loss diet, according to a study conducted at Saint Louis University.
Soups and Snack Bars
Soups offer volume and have a high water content. Also, they warm your tummy which enhances the fullness factor. Minestrone soup, or other soups that feature veggies and beans, are the best bet. Another great food option for weight loss is a vitamin- and mineral-fortified snack bar, or "meal replacement" bars. They offer a good blend of protein, carbohydrates and fat without the calories of a candy bar. Keep total calories at 200 or fewer, 6g of fat or fewer, 5g or more of protein, 3g or more of fiber, and fewer than 12g of sugar.
References
- Appetite; The Effect of Fruit in Different Forms on Energy Intake and Satiety at a Meal; J.E. Flood-Obbagy and B.J. Rolls; 2009
- Journal of the American College of Nutrition; Eating Patterns, Dietary Quality and Obesity; T.A. Nicklas, T. Baranowski, K.W. Cullen and G. Berenson; December 2001
- International Journal of Obesity; Egg Breakfast Enhances Weight Loss; J.S. Vander Wal, A. Gupta, P. Khosla and N.V. Dhurandhar; October 2008
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