The ideal weight loss diet is one that can be followed for life. Food choices which are low in calories, high in nutrition, and satisfy cravings increase the chance of the dieter staying with the program. Ultimately, the best foods for weight loss can be incorporated into a healthy lifestyle, preventing the need to ever have to diet again.
Low-calorie Foods
Exclusively eating foods low in calories reduces the daily caloric intake. Maintaining an intake below the body's needs by at least 300 calories promotes weight loss. Lower-calorie foods include fruits, vegetables, whole grain products, low-fat dairy products, beans, eggs and lean meats. Of course, portion size matters. The more of a low-calorie food that is eaten, the more calories will be ingested. Serving sizes of 1/2 cup of whole grain cereal, cooked beans or grains, 1 cup of fruit, vegetables or skim milk, and 2 to 3 oz. of lean meat or low-fat cheese are each less than 150 calories.
Reducing the Calories in Foods
By making a few changes, the calorie content of many foods can be reduced. Saving 100 hundred calories several times per day can add up significantly. The Jackson-Seigelbaum Gastroenterology group suggests changing from whole milk to skim milk to save 90 calories with each glass, skipping the butter on bread or toast to save 33 calories for each slice, and drinking unsweetened beverages to eliminate up to 150 calories per 12-oz. drink. Other ideas for saving calories include baking chicken, fish or potatoes instead of frying, using less sugar and oil in cooking and baking, and trimming fat off cuts of red meat.
Selecting Foods for Weight Loss
The Obesity Education Initiative of the National Heart Lung and Blood Institute stresses the importance of reading labels when purchasing food for weight loss. To make the best choices, compare more than one similar item. Usually there will be an obvious better choice among a few brands of peanut butter or a few varieties of salad dressing. Be sure to note the serving size for an accurate comparison. The front label of a food package can have misleading terms to imply lower calorie content: An educated consumer reads the back of the label for the specific calorie information.
Foods for Weight Loss That Satisfy
Low-calorie foods such as fresh fruit or a fig bar can satisfy hunger and cravings in lieu of foods that are high in calories such as ice cream or donuts. For weight loss, keep carrots and pretzels around for their crunch, portion-sized cereal boxes to temper carbohydrate cravings, and pre-portioned low-calorie ice cream treats for a sweet tooth.
Forbidden Foods
There aren't any foods that are completely forbidden, even during a weight-loss program. Foods that are high in calories and low in nutrition, however, should be consumed only occasionally. Choosing only 1 or 2 days each week to allow a treat food will keep the average daily calorie level low enough to stay the course and keep losing weight.
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