What Do I Need To Eat To Lose Weight


Eating certain foods aids manage your overall caloric intake for effective weight loss. The calorie and satiation content of the food you consume decide whether or not that food will aid in weight loss. Generally, protein-rich, high-fiber foods are great choices when they are low in saturated fat and don't include added sugar.

What Do I Need To Eat To Lose Weight

What Do I Need To Eat To Lose Weight

What Do I Need To Eat To Lose Weight


High-Protein Foods
Selecting foods rich in proteins increases satiety and may even boost your body’s energy expenditure, based on a study posted in 2012 in “The British Journal of Nutrition.” Lean, lower-calorie protein-rich foods that will assist you drop a few pounds include boneless, skinless chicken breast and turkey, as well as egg whites. A 3-ounce portion of grilled chicken breast offers 26 grams of proteins and just 128 calories; 3 ounces of roasted turkey breast has 125 calories and 26 grams of proteins; and a serving of 5 egg whites has just 85 calories and 18 grams of nutritional protein.

Low-Fat Dairy Foods
Dairy foods are likewise rich in proteins and are frequently necessary for weight loss. A review posted in 2005 in the “Journal of the American College of Nutrition” discovered that consuming a minimum of 3 servings of dairy foods every day helps decrease body fat, and consuming dairy foods regularly accelerates weight and fat loss when following a reduced-calorie diet. That kind of dairy foods can help you drop some weight include low-fat cottage cheese, which has 163 calories and 28 grams of proteins per cup; nonfat plain Greek yogurt, offering 133 calories and 23 grams of proteins in each 1-cup serving; and protein-fortified skim milk, which contains 101 calories and nearly10 grams of proteins per cup.

Low-Calorie, Fiber-Rich Veggies
That kind of veggies are Loaded with dietary fiber and vitamins, which encourages increase satiety and decrease hunger, based on a study posted in 2013 in “ISRN Obesity” -- nonstarchy veggies guide fill you up without the extra calories. Good choices include leafy greens and broccoli. A cup full of romaine lettuce has just 8 calories, while 1 cup of chopped celery offers 16 calories. Feeling full from less calories should make it easier to decrease your total calorie intake for more-effective weight loss.

Lower-Calorie Fruits
Just like veggies, most fruits are loaded with vitamins and fiber, and some are fairly low in calories, which is good for weight loss. Strawberries and melons are great options when considering lower-calorie fruits. For example, a cup full of strawberries or cantaloupe offers about 50 calories. If you are eating 1,400 to 1,600 calories per day on a reduced-calorie weight-loss diet, you have to be getting 1.5 cups of fruit every day, based on the Dietary Guidelines for Americans 2010.