Overview
Your weight-loss success depends on the types and quantities of foods you consume. Body fat contains 3,500 calories per pound. To lose a pound per week you need to eliminate 500 calories from your daily intake, according to the University of Maryland Medical Center. Eat foods that provide minimal calories and maximum nutrients.
Portion Control
Controlling your portions is essential for weight loss. Eating large amounts of even the healthiest foods can provide too many calories and lead to weight gain. Your favorite granola bar may look like one serving, but it may be considered two servings. Check the nutrition facts label on any packaged food that you're planning to eat. It will give you the number of servings in the package.
High-Fiber Foods
It takes about 20 minutes of eating for your stomach to signal your brain that you're no longer hungry. High-fiber foods take longer to chew, which gives your body time to register that it is full. Both soluble and insoluble fiber are important for weight loss. Insoluble fiber helps move food through your intestines, while soluble fiber delays emptying of the stomach and keeps you full. You need 14 g of fiber per 1,000 calories. A slice of whole-wheat bread has nearly 2 g, 1/2 cup of long-grain rice provides 1 g, a medium apple has nearly 5 g, and one stalk of celery has 1 g of fiber.
Nonstarchy Vegetables
Nonstarchy vegetables are low in carbohydrates and calories. These veggies are nearly guilt-free, so you can snack on them moderately throughout the day to keep yourself satisfied. A serving of nonstarchy vegetables is 1 cup raw or 1/2 cup cooked, according to the American Dietetic Association. One serving provides 25 calories, 5 g of carbs, 2 g of protein, up to 2 g of fiber and no fat. Examples include salad greens, asparagus, broccoli, tomatoes, peppers, eggplant, celery and cucumbers.
Dairy
Increasing your consumption of dairy foods can speed up your weight loss. Having three 1-cup servings or equivalents of low-fat dairy foods per day is beneficial for your diet plan.
