One of the nice things about learning what foods can help you lose weight is that it is a positive focus. It can be easier to handle the idea of learning what you should eat rather than hearing about what you must not eat. So here are some foods that, when incorporated into your diet, may help you in your weight-loss efforts.
1. Potatoes
Surprise! These Vitamin C-rich tubers are high in fiber and tasty besides. Probably because of the fiber, they are fairly filling. Try them baked, boiled, or grilled. You can chop them, toss them with a little olive oil and herbs, and roast them in the oven. Just avoid all the added fat often associated with potato foods like chips and fries.
2. Whole grains
Brown rice, millet, quinoa, oats, wheat berries, and other whole grains can help fill you up without a lot of fat or calories. Oatmeal is even said to help prevent your body from storing fat. Adding a healthy serving of whole grains to your meal may help you eat less and fill up. You can also make a whole grain dish the main part of the meal, or bake them into breads and muffins.
3. Healthy fats
Healthy fats may help you lose weight by improving your overall health, and also by helping you feel satisfied longer. Foods with healthy fats include:
* Avocados
* Fatty fish (e.g. salmon, sardines)
* Cold-pressed safflower, flax, canola, and other oils, as well as olive oil
* Raw nuts and seeds
Some sources even suggest adding a modest amount of dairy-based fat, such as cheese, to help you feel full longer and therefore eat less overall.
4. Whole foods in general
Preparing food is very convenient today – you can pop it in the microwave or buy food pre-packaged and pre-prepared. But experts agree that whole foods made from scratch are healthier, and it’s worth noting that when you cook from scratch you increase the number of calories you burn to “earn” your meal.
For example, it burns a lot more calories to grind grain, mix the dough, and knead bread than it does to open a plastic package of store-bought bread. Cooking and grilling out may help you burn even more calories in the preparation of food. Chopping, cutting, washing, and otherwise preparing food generally burns more calories than opening a package.
5. Fresh fruit
The natural sugar in fresh fruit can be satisfying for those trying to lose weight, and fruits are considered a healthy choice for dieters. You can freeze fresh fruit and blend it into a thick smoothie, or freeze pureed fruit into popsicles. Frozen grapes taste almost candy-like. And of course, just eating fruit as is, is tasty and helps keep you from reaching for the chips or candy.
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