Foods That Help You Lose Weight

Are you trying to lose some weight and are your wondering what foods will help you do this?

Here are five foods which will help fight flab.  They include:

  1. Oatmeal is a whole grain loaded with nutrition. Use plain oatmeal since the flavored oatmeal is loaded with sugar.  Steel cut oats are best.  Oatmeal is low in calories and high in fiber and is very filling.  Add some oatmeal to your breakfast.
  2. Leafy greens are also high in fiber and low in calories. Choose dark green leaves like spinach or romaine lettuce since the dark greens have more nutrients.
  3. Nuts are high in calories, but they add healthy fats to your diet. Adding some healthy fats to your diet will help you feel satisfied and help you avoid unhealthy foods.
  4. Olive Oil is another healthy fat. Your body does need some healthy fats to function properly.  Sauté vegetables in olive oil or drizzle it over your salad.  Use it for your bread instead of butter or margarine.
  5. Beans and legumes are cheap and healthy. They provide fiber and essential vitamins and minerals.  Bean dips can be substituted for high fat dips.

The key to losing weight is to eat lean meats like chicken and turkey, fish, whole grains, fresh fruits and lots of fresh or frozen vegetables.  These foods will give you the vitamins and nutrients you need while keeping the calories low.

Avoid processed foods since they are loaded with bad carbohydrates and often lots of sodium.  Avoid things which are sweetened with sugar.  Avoid white things like white sugar, white flour, and white rice.

Have a salad meal more often.  Instead of a meal featuring 6 ounces or more of steak and a baked potato have a meal consisting of a salad with 3 ounces of steak topping it.  You can add sliced chicken or turkey to a salad or some tuna.  Don’t defeat the purpose of a salad by drowning it in high calorie dressing.  Have dressing on the side, dip your fork into it and then spear your salad portion.  Use a little olive oil and vinegar for a salad dressing.

You need to learn portion control.  Look for the serving size on the package and then eat only that recommended amount.  When using foods not packaged consider a serving as 1 slice of whole wheat bread, 1/2 cup cooked cereal and 1 cup of cold cereal. For vegetables ½ cooked or 1 cup raw.  A serving of fruit is one medium or ½ cup canned.  A serving of protein is 3 ounces or 1 egg or ½ cup beans.  Dairy is 1 cup milk or yogurt for a serving.

Try using smaller plates when eating at home.  Fill one half with non-starchy vegetables, one quarter with a whole grain or starchy vegetable  and one quarter with a protein.  Add a side of fruit or have the fruit for dessert.

When you are eating in a restaurant you know that the portion sizes are often equal to two or three servings.  Do not eat all the food you receive.  Instead eat a reasonable portion and take the rest home.  Skip the bread and skip the dessert.  If you find you cannot skip dessert then split one dessert with your dinner companion.

If you are overweight and change your habits to be sure you eat only the recommended portion sizes you will lose weight.  If you are eating large portions now is the time to cut them back and to eliminate the foods that give you fat and calories and little if any nutritional value.