The key to choosing foods that 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.
Apples
Calorie for calorie, whole produce offers volume for fewer calories. 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 5 grams per fruit.
Sweet Potatoes
Vegetables are also filling and fiber-rich. They are usually even lower in calories that fruits. Great choices include lettuce, raw spinach, sweet bell peppers, beets, broccoli, carrots and sweet potatoes, which are higher in calories but very satisfying.
Popcorn
Air-popped popcorn, or light microwave popcorn, offers a lot of fiber, takes a long time to eat and is slow to digest. It provides volume and is low in calories. Just watch the toppings, such as butter. No, movie theater popcorn does not count!
Soups
Soups offer volume and have a high water content. Also, they warm your tummy, which enhances the fullness factor. Choose broth-based soups that are also fiber-rich. Minestrone soup or other soups that feature veggies and beans are the best bet. Creamy soups, as long as they are fat-controlled, will do.
Fish
Fish is extremely low in saturated fat, calorie-controlled and an excellent source of lean protein. Lean protein stays with you longer. Just watch your portions and avoid sauces. Stick with a squeeze of fresh lemon. What about tuna? That counts too, just make sure it's water packed.
Beans
Beans are packed with nutrients and fiber but offer no fat. That makes them a great choice for filling you up. Avoid refried beans. Sprinkle whole beans on salads or in soups, or mash them up and roll in a whole-wheat tortilla for a great on-the-go snack.
Oatmeal
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 warms your tummy and stays with you until lunchtime. A whole cup, cooked, of this stick-to-your-ribs cereal will surely fill you up.
Yogurt
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
It's the perfect low-calorie protein food. An egg breakfast, in contrast to a bagel breakfast, matched for total energy (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.
Veggie Burgers
Soy foods, including edamame, 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.
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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