How Weight Loss Is Affected by the Foods You Eat

What to look for in a weight-loss diet

It’s no surprise: The foods you eat significantly affect your weight loss. But it’s not always true that if you eat more you’ll end up weighing more. Eating the right foods can lead to weight loss. The best weight loss foods either boost your metabolism or help you feel more full. It’s important to remember that there is no miracle food to help you lose weight, but adding certain foods into your diet can increase your weight loss.

Weight loss food plans

There are a lot of weight loss food plans out there, but some of these food plans cost money — something many of us are short on right now. So, how can you create your own personal weight loss food plan for free? Some websites, like WebMD, offer a printable fitness planner and weight loss food plans so you can plan your meals in advance and stick to your diet for free. In addition, there are a few basics any weight loss food plan should include.

Fiber and protein

A diet full of fiber and protein is key to effective weight loss and should be part of any weight loss food plan. Fiber helps you feel full and start to lose weight, according to Teresa Sherard, one of the authors of Full Plate and a staff physician at the Lifestyle Center of America, a nonprofit that focuses on fighting diabetes. Some of the most effective foods include apples, leafy greens, kale, broccoli, beans, almonds, lentils, eggs and oats. These foods take longer to digest, which means your body has to work harder and your resting metabolism increases. They also make you feel full for longer, leading you to eat less.

The best diet foods and weight loss plans

Superfoods are some of the best weight loss diet foods. Superfoods are packed with nutrients and fill you up without loads of calories, which is ideal for weight loss. Kathleen M. Zelman, MPH, says the following 10 super foods should be included in your diet and are ideal for weight loss:

  • Low-fat or fat-free plain yogurt
  • Eggs
  • Nuts
  • Kiwis
  • Quinoa
  • Beans
  • Salmon
  • Broccoli
  • Berries

These nutritional diet foods are full of antioxidants, vitamins, fiber and protein that aid in weight loss. Zelman adds that, when eaten on a regular basis, the foods listed above will help you follow the U.S. government's 2005 Dietary Guidelines, providing you with essential nutrients that tend to be missing from the typical American diet. These Guidelines recommend that Americans consume more vegetables, fruits, whole grains and low-fat dairy products.

There is no magic weight loss or diet food, but filling yourself with fiber, protein and nutrients without filling yourself with extra calories will go far toward helping you reach your weight loss goal. The best diet foods and weight loss plans include a blend of nuts, dairy, vegetables, fruits and grains. Add exercise, and the pounds will be melting away in no time.

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