What Do I Need to Eat to Lose Weight?

When we make the choice to live a healthier lifestyle in order to lose weight, we tend to focus on the foods we love but can't have. We start off doing all the right things, but the more we think about what we're missing, the harder it is to stay on track. With the right combination of nutritious foods that leave you feeling energetic and satisfied, you will find yourself thinking less about what you are missing and more about how great you look and feel.

Fruits and Vegetables

• Getting the proper servings of fruits and vegetables is the foundation for eating healthier, but it also seems to be the most difficult to commit to when trying to lose weight. Fruits and vegetables not only help reduce the risk of certain diseases, but they also have a significant amount of fiber, which keeps you fuller longer. To incorporate more fruits into your diet, try adding a banana to your morning cereal or slice an apple and add it in your salad for lunch. There are many benefits to eating fruits, although it is best to limit your intake as they can also be high in calories and sugar. According to the United States Department of Agriculture's Food Pyramid, depending on your age, sex, and amount of daily physical activity, women need about a cup and a half to two cups of fruit a day and men a minimum of two cups. With non-starchy vegetables, the sky is the limit. Slice a variety of your favorite vegetables and keep them at your desk to snack on throughout the day or make a wrap with roasted green peppers, zucchini, onions and eggplant. Not only will you lose pounds by incorporating more fruits and vegetables into your diet, but you will also feel more energetic and focused throughout the day.

Filling Foods

• Lean protein and fiber help keep you satisfied for a longer period of time. Proteins contain many nutrients that help repair muscle tissue and assist in the functioning of the nervous system. When choosing proteins, stick to lean meats such as chicken, turkey and fish. Beans and nuts are also a good source of protein. Substituting ground beef with ground turkey when making dinner favorites like tacos and burgers helps cut out a lot of the fat without sacrificing the flavor and adding inches to your waistline.

  Fiber not only keeps you full without adding too many calories, but it also helps in lowering your cholesterol and aids in proper digestion. Foods such as oatmeal, popcorn, beans, brown rice and pasta are a good source of fiber and help you to lose weight in that theycurbs cravings and help in the elimination of fats.

Whole Grains

• When trying to lose weight, people tend to avoid foods that contain carbohydrates, like pasta, rice, and bread. It is true that these foods can assist in weight gain, but only when choosing them in their refined form. Refined grains lack the nutrients necessary to lose weight, including essential vitamins and fiber. Whole grains, such as whole wheat pasta, brown rice and oatmeal, leave you feeling more satisfied and less likely to reach for a second helping.

Healthy Fats

• Healthy fats, such as olive oil, almonds, avocados and even dark chocolate contain monounsaturated and polyunsaturated fats that help lower your cholesterol and shed pounds when eaten in moderation. Instead of going to the vending machine for potato chips that are full of bad fats and keep you feeling hungry, store a bag of almonds in your desk and grab a handful when you feel the urge to snack. Add some dried cranberries to satisfy your sweet tooth while also adding a serving of fruit to your daily nutritional needs. You will also notice a big difference on the scale when making the switch to cooking with olive oil instead of butter.

Alternatives to Foods You Love

• There is no reason to give up anything when you go on a diet. You just have to be creative. When keeping the right foods in mind, it's easy to come up with healthy alternatives to meals you love. Craving Chicken Parmesan? Satisfy your craving by using an egg white instead of the whole egg to coat a piece of chicken. Lightly bread the chicken breast with whole grain bread crumbs and fry in a small amount of olive oil (a little goes a long way!). Coat the chicken with your favorite tomato-based sauce and bake in the oven until the chicken is completely cooked through. Top with grated parmesan cheese. Parmesan cheese has a stronger taste so you can use less but still get the same effect you would if using a larger amount of a milder cheese, such as mozzarella. Experiment in the kitchen and in no time you will be coming up with healthier versions of your favorite dishes that will help you reach your weight loss goal.