What Foods are Good for Weight Loss?

The never-ending flow of contradictory diet advice leaves many people wondering what foods are good for weight loss. While fad diets come and go, the best bet for long-term weight loss is to eat a variety of nutritious whole foods that fill you up without filling you out. Foods rich in protein and fiber keep you satisfied, while fruits and vegetables are loaded with nutrients and flavor.

Lean Meats

• The protein in meat satisfies your hunger and helps maintain muscle while you lose weight. Skinless chicken and turkey breast and fish are the lightest choices, but pork and beef are okay as long as there is no visible fat or marbling.

Low-Fat Dairy

• The high-quality protein in milk and eggs makes them an economical and convenient meat alternative. Egg whites, fat-free milk, yogurt and cottage cheese are the best dairy foods for weight loss.

Whole Grains

• Whole grains like brown rice, bulgur wheat and oatmeal are excellent sources of fiber that incidentally soak up twice their volume in water when cooked. Dr. Barbara Rolls of the University of Pennsylvania says that water-rich, high-fiber foods are good for weight loss.

Beans

• Like grains, beans satisfy with fiber and water. They're also a good vegetarian protein source. Many people find beans hard to digest, so add them to your diet gradually to minimize flatulence.

Fruits and Vegetables

• Fruits and veggies add a jolt of color and taste to your plate, and most are very low in calories. Frozen fruit smoothies make a great breakfast, and berries enliven cottage cheese. Try veggies raw for snacks, and roast or grill them with dinner.