20 Foods for Losing Weight – Part One

Dietary Clinic

High carbs or low carbs? High fat or low fat? We hear so much about the foods that will help us lose weight, but starving our bodies can be just as bad as the alternative. It’s important to find foods that are fillingnutritious but also healthy. So we can maintain a healthy weight.

We created a list of 20 great foods for losing weight. The foods on the list may surprise you…

Beef has a rep as high in fat, but eating it may help you lose weight. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef.“The protein in steak helps you retain muscle mass during weight loss,” says study author Manny Noakes, Ph.D. Try to consume local, lean, organic beef; it’s healthier for you and the environment.


Slice leftover steak and add to salads or pasta for a protein boost. Add beef to your fajitas or stir-fry for a delicious meal. Make drip beef in your slow cooker for an easy time-efficient dinner.

Dig in to eggs, yolks and all: They won’t harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. “Egg protein is filling, so you eat less later in the day,”says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam).


Egg salad is a healthy choice for a quick lunch. Poach your breakfast eggs for a change. Keep boiled eggs on hand for a quick protein boost. Make a frittata for dinner, eat the leftovers for breakfast.

Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.


Saute kale in olive oil and garlic with other greens of your choice for a vitamin rich side dish. Add kale to your favorite bean soup.

“Oatmeal has the highest satiety ranking of any food,” Grotto says. “Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar.” All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.


You can add oatmeal to most baked goods for extra fiber and chewy texture. Make baked oatmeal for breakfast for a tasty and healthy treat. Add oatmeal to meatloaf or meatballs instead of breadcrumbs.

Lentils are a bona fide belly flattener. “They’re high in protein and soluble fiber, two nutrients that stabilize blood sugar levels,” says Tanya Zuckerbrot, R.D., author ofThe F-Factor Diet (Putnam Adult). “Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.”


For a rainy day, make lentil stew with a ham hock for a rich comforting flavor. Blend cooked lentils with garlic, sour cream, and salt for a smooth and filling dip

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