The truth is that smart weight loss isn’t all about starving yourself. It’s about continuously making better food decisions, and slowly altering bad eating and exercise habits into more healthy ones.
Here are six food choices that will show you what to eat and lose weight fast while still eating more food and will satisfy you at the same time:
- Whole-grain foods for example whole-grain breads, whole wheat, brown rice, cereals, and waffles are by far a better choice than refined white foods because they’re usually higher in fiber, more nutritious, and a lot more satisfying.
If you eat 3 cups of air-popped popcorn instead of 1 ounce of potato chips, you will cut 65 calories and get a lot more food to eat.
As a substitute to eating one refined-flour pancake with butter and syrup, you can eat two whole-wheat buttermilk pancakes covered with mixed berries for the same 270 calories.
- Lower-fat foods can really coalesce to calorie savings because fat has more than double the calories of protein or carbohydrates. And when you take out some of the fat, foods still taste great.
Eight ounces of skim milk has 86 calories, while the same quantity of whole milk has 150 calories.
A 2-ounce serving of tuna put in water has 66 calories but when it’s packed in oil, the calories shoot to 110. Light mayonnaise, salad dressings, and lower-fat dairy products are all easy ways to cut calories while satisfying your taste buds.
- Foods that satisfy your sweet tooth don’t have to break the calorie bank. Sorbet, fat-free frozen yogurt, light ice creams, simple cookies, and fruit-based puddings have a portion of the calories of premium ice cream, rich cookies and other low desserts.
If you wax off a pint of ice cream, you can easily gain 1,000 calories. Instead of eating out of the pot, stock your fridge with portion-controlled novelty bars such as Double Churned light ice cream bars, Skinny Fudgsicles, or Edy’s Slow Churned ice cream bars, which produces only 100-150 calories. Cookie lovers can enjoy Pirouettes, or Nutter Butters for lower than 130 calories instead of a single Mrs. Field’s chocolate chip cookie which contains 210 calories.
- Fast food is said to be a sure route to gain weight, because many of our favorites contains a lot of fat and calories. Enjoying an occasional burger and fries won’t ruin your diet, but many people visit fast-food outlets regularly.
Next time you go to your favorite fast food place, choose one of the better foods, such as a grilled chicken sandwich; side or entree salad with light dressings; chili or a baked potato covered with chili; or yogurt and fruit pudding.
Choose a grilled chicken sandwich on whole grain bread with lettuce and tomato and a side fruit salad for 320 calories instead of a Big Mac and medium fries for 920 calories, and you’ll save 600 calories!
A bacon cheeseburger can cost you 1,000 calories, but a Southwest salad with grilled chicken and light dressing contains only 360 calories.
- Muffins, scones, doughnuts, and bagels can be deceptively high in calories. A cinnamon chip scone, large bran muffin, bagel with cream cheese, or doughnut go down fast and usually leave you hungry again in a short short time because they are high in sugar and refined flour.
Instead start your day with whole-grain cereal, skim milk and fruit (230 calories); an egg and two slices of whole-grain toast with a teaspoon of butter (300 calories); or oatmeal made with skimmed milk and topped with a few nuts (250 calories).
Don’t to save calories by skipping breakfast. Studies have shown that people who eat breakfast burn calories throughout the day better than people who skip breakfast.
- Two tablespoons of French onion dip or Cheez Whiz contain 60-90 calories. But if you choose to eat salsa, hummus, or fat-free bean dip, you can enjoy more satisfying dips for 15-50 calories per 2 tablespoons and are more likely to eat a reasonable portion.
Slice a whole-wheat pita pocket (130 calories) into 8 pieces for healthy 16 calorie dippers about the same as a single, much less filling cracker from a box.
Long-term weight loss requires making healthier food choices. But if you’re looking to lose weight and need a food timetable, here is a one week diet plan that will help you lose weight quick.
Day 1: Breakfast
Combine 1 banana, 3/4 cup bran flakes, and 1 cup fat-free milk in a bowl.
Day 1: Lunch
Make a sandwich with 3 ounces turkey breast, 1 mini whole wheat pita, mustard, 1/2 roasted pepper, 1 teaspoon light mayonnaise, and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwis.
Day 1: Dinner
Serve 4 ounces broiled flounder with 2 sliced of plum tomatoes garnished with 2 tablespoons grated Parmesan cheese, broiled until just golden. Eat with 1 cup cooked couscous and 1 cup steamed broccoli.
Day 2: Breakfast
Blend 1/2 banana, 1 cup frozen berries, and 8 ounces fat-free milk into a smoothie. Grab 1 or 2 hard-boiled eggs before you leave home.
Day 2: Lunch
Heat up 1 cup vegetarian vegetable soup and serve with 1 veggie burger in a 100% wholegrain pita and 1 cup of grapes.
Day 2: Dinner
Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Combine 2 heaping cups of sautéed spinach with garlic,and tomatoes, olive oil, and serve with ½ plain baked or sweet potato.
Day 3: Breakfast
In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple, 1 teaspoon honey, and a pinch of cinnamon.
Day 3: Lunch
To make a chicken salad, put 4 ounces of shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon light mayonnaise, 1 tablespoon slivered almonds, 1 tablespoon plain, unsweetened Greek yogurt. Serve with lettuce. Eat with 1 banana.
Day 3: Dinner
Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.
Day 4: Breakfast
Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on high. Serve with 2/3 cup plain, unsweetened Greek yogurt sprinkled with 1 tablespoon slivered almonds.
Day 4: Lunch
Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.
Day 4: Dinner
Serve 3 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced green onions with 1 tablespoon each of rice vinegar and olive oil. Add spices, herbs, and seasoning as desired. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side.
Day 5: Breakfast
Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces plain, unsweetened Greek yogurt in a bowl.
Day 5: Lunch
Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on high. Serve with 1/2 cup low-fat cottage cheese topped with 2 clementines and cucumber spears.
Day 5: Dinner
Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with 1 tablespoon of olive oil and as much vinegar as desired; and chocolate or an ice cream bar for dessert (100-150 calories).
Day 6: Breakfast
Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.
Day 6: Lunch
Make a tuna pita with 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, cucumber, and onion slices. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
Day 6: Dinner
Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup no-salt-added black or navy beans. Heat through. Eat with 3 cups spinach sauteed with garlic in 1 tablespoon olive oil.
Day 7: Breakfast
Layer 1/2 toasted English muffin with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg. Serve with 1 grapefruit.
Day 7: Lunch
Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup mandarin orange sections, chopped red bell peppers, red onion, scallions, and any other desired veggies with 1 teaspoon vinegar. Serve over salad greens. Serve with 1 100% stone ground corn tortilla and a piece of fruit.
Day 7: Dinner
Serve 3 ounces broiled or grilled flank steak with 1 baked sweet potato with 1 teaspoon butter; 1 cup steamed zucchini; and 1 1/2 cup berries.
Losing weight doesn’t have to be difficult. By carefully selecting what to eat and lose weight fast, you’ll find have more energy, better health, and your life will be easier.