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.
Weve 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 theyre 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. Thats 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
Kristinas 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 youre 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.
