Favorite Foods For Losing Weight
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Favorite Foods For Losing Weight
By Susan Woodward
Why does the concept of weight loss conjure up images of, frankly, unappetizing foods? Why do carrot sticks always spring to mind?
The answer seems to lie in the common delusion that to pare pounds you have to barely eat, and the calories you do eat should be no more than required by a mouse. But researchers are repeatedly finding that food quality is more important than quantity when it comes to weight loss. Combined with adequate exercise, your meals can be regular serving sizes. The food just needs to be, well, wholesome.
“We’ve lost sight of that word – diet,” says Kristina Campbell, runner up in a recent weight-loss challenge held in Phoenix, Ariz. “Diet used to mean what your food is for the day, not losing weight.”
Below, Kristina and clinical nutritionist and author of Dare to Lose, Shari Lieberman, Ph.D., pinpoint some essential healthy foods for anyone who wants to lose weight and/or retain good health.
1. Yams and sweet potatoes.
Great diet foods because they’re low on the so-called glycemic index, says Dr. Lieberman. The glycemic index measures the values of various foods based on how quickly they break down and are absorbed into the bloodstream. The slower the digestion, the lower the score, the better the food is for regulating blood sugars, insulin, and overall metabolism – all of which affect fat deposition.
2. Oranges, apples and grapefruit.
Dr. Lieberman recommends these particular fruits because they contain high levels of the soluble fiber pectin. Fiber slows digestion, helps eliminate toxins stored in body fat, and gives you a feeling of fullness.
3. Killer sandwiches.
To lose 40 pounds in 21 weeks, Kristina relied on plenty of hearty sandwiches stacked with vegetables, such as tomato, cucumber, sprouts, lettuce and onion, as well as deli meats – but always oven-roasted turkey over anything vacuum-packed. For bread choice, Kristina suggests anything brown with lots of seeds and heavy grains you can actually see, because less-milled ingredients contain much more fiber.
4. Cereal
They can be a little hard to find, but low-sugar cereals packed with protein and fiber are hitting the market. The Kashi brand is one of the best, says Kristina. “I eat my cereal with skim milk and blackberries or raspberries, which contain about 8g of fiber per cup. That’s like three or four slices of bread!”
5. Salad
“If you eat a salad, make it valuable,” suggests Kristina, also a former five-star chef from New York City. “Get field or Asian greens and add a yogurt dressing. Plus you need a ton of vegetables and some good lean protein, like grilled salmon.”
6. Quiche
Quiche made with egg whites and just a couple of yolks is one of KristinaÂ’s favorite protein sources. She also tosses in a little low-fat cheese, broccoli and spinach.
7. Yogurt
And other dairy goods that come in great-tasting, low-fat products.
8. Almonds
Nuts are loaded with monounsaturated fats – the good fats that are rich in omega-3 fatty acids, known to lower cholesterol. Fats are as necessary to a healthy diet as protein and carbohydrates. “I recommend that 20 percent of calories come from [healthy] fat,” Dr. Lieberman says. Small amounts of nuts are a good starting point.
9. Peanut butter
Likewise, nut butters are a great source of those healthy, monounsaturated fats. Kristina likes unsalted, all natural brands of peanut butter. But almond or cashew butter is considered an even healthier option (especially if youÂ’re allergic to peanuts!). Enjoy your favorite, but in moderation.
10. Hummus.
AKA pureed chickpeas, garlic, and a little lemon juice. Great with whole-wheat pita bread or organic corn chips.
11. Salsa.
Another favorite for dipping, and a homemade batch is easy to make. Fresh salsa is simply tomato, onion, jalapeno and cilantro. Now, tell me, what could possibly be unhealthy about that?
Susan Woodward is a native Australian who traded netball and surfing for Bikram yoga and snowboarding when she moved to the United States 10 years ago. As a journalist who specializes in health issues, Susan has written exclusively for MSN, WebMD and the Los Angeles Times. -
Yummy... yoghurts & cereals are some of my fave foods! And they do make me feel fuller for a longer period of time, too
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what about the ever-famous celery?
eating it takes more calories than it has
but with all diets, remember... if you take out the fats completely, you will become unhealthy.. the trick is to eat a little of everything
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chili lor.. eat more, shit more. sure lose weight.
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kops, with all due respect, I noticed that most of the food mentioned in your post above might results in a healthier and 'slimming' diet BUT, it would also result in helluva lot more flatulence!
Thanks, but no thanks!!
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My fav is Burger King!!!
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Go exercise, lose about 300 calories there, then cut back on what you eat by around 300 calories...sure lose weight one
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logically...u gain some.....u lose some....Originally posted by Rhonda:kops, with all due respect, I noticed that most of the food mentioned in your post above might results in a healthier and 'slimming' diet BUT, it would also result in helluva lot more flatulence!
Thanks, but no thanks!! -
If I want to lose weight, oatmeal's the food for it. That stuff positively makes me spew!
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what's flatulence?
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the only salsa i take is tomato salsa from pringles
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The presence of excessive gas in the digestive tract...Originally posted by shinta:what's flatulence?
tis is frm dictionary.com but i still dunnoe wat it means!
alot of gas does it means we'll fart alot??!!
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seem that wayOriginally posted by tare:The presence of excessive gas in the digestive tract...
tis is frm dictionary.com but i still dunnoe wat it means!
alot of gas does it means we'll fart alot??!! -
Yoghurt & Cereals - although are good, but the ones available here tend to have high amounts of sugar in it. Anyone know of good brands with less sugar?
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marigold de very sour... think not much artificial sweeteningOriginally posted by Wanda:Yoghurt & Cereals - although are good, but the ones available here tend to have high amounts of sugar in it. Anyone know of good brands with less sugar? -
fart, n burp quite a bit..Originally posted by tare:The presence of excessive gas in the digestive tract...
tis is frm dictionary.com but i still dunnoe wat it means!
alot of gas does it means we'll fart alot??!!
hmm.. -
Cereal - Probably raw oats and wheat bran from organic shops.Originally posted by Wanda:Yoghurt & Cereals - although are good, but the ones available here tend to have high amounts of sugar in it. Anyone know of good brands with less sugar?
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How about beet root? It's found in the Fairprice diet package. It tastes awful that I think no one would torture themselves with it unless it's to lose weight. Now the wet mkts have started to sell it...is there a recipe to make it at least minimally palatable?
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My colleague tried that diet. It works. But dunno about the taste; if you change the recipe the diet might not work. Can't have everything y'knowOriginally posted by Wanda:How about beet root? It's found in the Fairprice diet package. It tastes awful that I think no one would torture themselves with it unless it's to lose weight. Now the wet mkts have started to sell it...is there a recipe to make it at least minimally palatable?
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Thanks Kops21. Glad to know I can eat yam and sweet potatoes. I like all the items listed except no. 10. Have been on a primarily fruits diet but looks like the natural sugar has backfired. Time to change strategy.
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I used to avoid fats like the plaque. Now I've been transformed after some reading. The body and the brain actually need some good fatty acids to function, so... bring on the omega3 fatty acids and olive oil! (in moderation, of course).Originally posted by the Bear:what about the ever-famous celery?
eating it takes more calories than it has
but with all diets, remember... if you take out the fats completely, you will become unhealthy.. the trick is to eat a little of everything
Another fave food for losing weight - unsweetened soya milk. It's working for me. -
Oh I tried this diet before, but not from Fairprice, hmm u do lose but excercise is very impt too in this is diet.And the beet root is either steamed or boiled, but the taste is al right for me mabybe it's because am a veggie and fruit lover but if are not then u might find the beet root a little hard to swallowOriginally posted by Wanda:How about beet root? It's found in the Fairprice diet package. It tastes awful that I think no one would torture themselves with it unless it's to lose weight. Now the wet mkts have started to sell it...is there a recipe to make it at least minimally palatable? -
For cereals try Quaker OatsOriginally posted by Wanda:Yoghurt & Cereals - although are good, but the ones available here tend to have high amounts of sugar in it. Anyone know of good brands with less sugar? -
the only way to lose weight without killing yourself slowly is to eat a huge variety of food moderately and to exercise moderately...
if you exercise too much, you WILL end up crippling yourself..
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