Losing weight is difficult. The food industry mixes confusing advertising with hidden agendas to push consumption of certain foods. Fortunately, avoiding processed foods is one of the easiest ways to maintain control of your diet. A few foods are also especially useful to eat while dieting to lose weight. In general, foods with high nutrient density and low calorie density are most beneficial to a diet.
Green Vegetables
When on a calorie-restricted diet, it is important to ensure adequate vitamin and mineral intake. The 2005 Dietary Guidelines for Americans recommend adults consume 2 1/2 cups of vegetables per day for a 2,000-calorie intake. Green vegetables are extremely low in calories while providing a myriad of nutrients. While mixing in other starchier types of vegetables like peas or corn is acceptable, the majority of your vegetable intake should come from green vegetables, like broccoli and spinach.
Berries
Fruit is often misunderstood as a diet food because some types are high in sugar. To ensure low sugar intake, consume the majority of your fruit calories from berries like blueberries, strawberries and raspberries. In addition to being lower in sugar than most other fruits, berries also contain high amounts of fiber, which can help prevent overeating and improve satiety.
Beans
Like berries, beans are a fantastic source of fiber. Beans also provide a substantial amount of protein, which is key to maintaining muscle while on a weight loss diet. Substituting beans for rice, pasta, bread and other high-calorie carbohydrate foods is an easy and effective way to reduce overall calorie intake while consuming an adequate amount of nutrients. One additional benefit of beans is high amounts of B vitamins, which play a key role in energy metabolism.
Boneless Skinless Chicken Breast
Protein is an important component of any healthy diet. However, consuming enough protein is even more important on a calorie-restricted diet. If you are not eating enough protein and are consuming fewer calories than you need, your body will burn muscle for energy in addition to fat. Chicken breast is a low-fat, low-carb source of protein that is easy to prepare. Avoid adding sauces with added sugars or unhealthy oils, which contribute additional unhealthy calories.
Fatty Fish
In addition to providing protein, fatty fish is also a source of omega-3 fatty acids, which help maintain and improve heart health. The American Heart Association (AHA) recommends eating fish at least two times a week. Some types of fatty fish include tuna, mackerel and salmon.
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