Healthy Foods to Lose Weight

The perfect diet is one in which you can eat more, and still lose weight. And you can with healthy, low calorie density foods.  So instead of spending hundreds of dollars on special weight loss foods and processed foods, stock your pantry with an arsenal of wholesome choices to win the war against the bulge.

Healthy foods to lose weight include a balanced diet of fruits and vegetables, whole grains, low fat dairy products, poultry and fish which contain loads of fiber, protein and nutrients.  They also boast a lower energy density compared to other foods. Energy density, also called calorie density is the number of calories in a portion (ounce or gram) of food.  What this breaks down to is– low calorie density foods provide fewer calories in a larger portion. Based on an abundance of research, health professionals agree that the smart choice is low calorie dense, healthy foods to lose weight.

Fruits and Vegetables Cut Calories

Most fruits and vegetables contain an extremely low energy density making them the superstar in calorie cutting.    For example, carrots have a caloric density of 0.44, which means 0.44 calories in a gram.  In contrast, crackers have 4.46 calories per gram.  It may not sound like a lot, but 1 cup or 128 grams of carrots are 52 calories verses 1 cup or 70 grams of crackers at 300 calories.

While low in calories, fruits and vegetables have a high fiber and water content satisfying you with a feeling of fullness, while controlling hunger.   Studies show that those who cut calorie density in their diets also drop the most weight.  And foods that are lower in calorie density typically contain more fiber, vitamins and minerals making them healthy foods to lose weight.

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Whole Grains Decrease Appetite

Whole grains contain lots of fiber to give you that full feeling and decrease your appetite. Although whole grains have a higher calorie density than vegetables, they’re still far better than their refined competitors. That’s because in white breads and pastas the fiber-dense bran and the nutrient-rich germ have been removed, leaving only the starchy, sugary endosperm.    And even though reduced calorie white bread may be lower in calories it’s stripped of fiber, which will leave you feeling hungry and wanting to eat more.

Protein Spends Energy

Healthy foods to lose weight include proteins.  In general proteins are high energy density foods, because they contain fat, especially red meat.   However, to fulfill the protein requirements in your diet chose fish, white-meat poultry, legumes and fat free or low fat dairy products.  These are the best low calorie density food options that are high in protein, but lower in fat.  In addition, the key is to cook these foods with little or no oil. The goods news it that proteins are the perfect fill me up food, because it has a slow and steady effect on blood sugar.  And the body spends more energy to digest protein then carbohydrates and fats.  Healthy foods to lose weight include low fat proteins, which are needed to preserve muscle while you’re burning fat.

These are the ideal healthy foods to lose weight! In addition to the health benefits, if you eat foods with a  low calorie density, you can fill your plate with more food while taking in fewer calories.