Perhaps one of the most difficult things about being on a weight loss diet is finding low-calorie foods that are as delicious as they are nutritious. When you first start your diet, it might seem like all the low-calorie foods taste like rabbit food or leave you poorly nourished, or that just one serving of the best tasting foods contain more calories than your weight loss diet allows for an entire day.
Choosing the wrong foods can cause your weight loss diet to backfire. Consuming nutrient-poor foods can leave you feeling washed out; poor nutrition can even make you sick. Eating boring food can lead to snacking and this can tip your bathroom scale in the wrong direction. Knowing which low-calorie foods to eat, on the other hand, can tip the scale in your favor.
Here are 7 suggestions that are both yummy and nutritious!
1. Watercress
There are a modest 7 calories in two cups of watercress, according to Medical News Today.
The same two cups of watercress also provide 212 percent of your total
vitamin K needs for the day, 48 percent of your vitamin C and 44 percent
of your daily allotment of vitamin A. Watercress also contains fiber,
so you feel full after your low-calorie meal.
This versatile vegetable packs a punch when it comes to flavor. Watercress plants contain mustard oil, which gives the leaves a hot peppery taste that stimulates your taste buds. The mustard oil also contains a very high level of dietary nitrate, which can lower your blood pressure, reduce the amount of oxygen you need when you exercise, and even enhances your athletic performance.
2. Celery
Celery is a delicious high-volume food, which means you can eat as much as you like without worrying about calorie overload. There are about 15 calories in two stalks of celery, according to the U.S. Food and Drug Administration (FDA). Celery is also high in fiber to satisfy your hunger and contains potassium that helps you maintain a healthy blood pressure.
3. Plums
Do you have a sweet tooth? Try plums! There are only about 70 calories in a 2-plum serving, according to the FDA. Plums are also a delicious source of protein and fiber.
4. Honeydew Melon
A 4.8-oz slice of honeydew melon contains only 50 calories and plenty of fiber. Honeydew is a good source of vitamin C, which promotes the growth, development, and repair of all the tissues in your body. Honeydew also contains the B vitamins thiamine, niacin, and pantothenic acid. Since honeydews are about 90 percent water, they help you get all the fluid you need to maintain good health.
5. Cold water fish such as cod, tuna, herring, mahi-mahi or whitefish.
A 3-oz serving of cod has fewer than 90 calories, according to the FDA, and it has plenty of flavors too. A serving of this low-fat flaky white meat fish contains protein, phosphorus, niacin, and Vitamin B-12, according to SeafoodHealthFacts.org. Your body uses protein to build and repair tissues, and it uses phosphorus to keep your bones strong. Niacin helps with various functions in your skin, nervous system, and digestive tract. Vitamin B-12 keeps your nerves and blood cells healthy.
6. Turkey Breast
A 3-oz serving of roasted turkey breast contains only 160 calories
but packs protein, B vitamins, phosphorus, potassium, iron, and zinc.
Iron carries life-giving oxygen to the cells of your body, while zinc
supports immune function, learning, and memory.
7. Whole Grains
Eating whole grains helps fill you up. Feeling satisfied after a meal
helps you avoid the temptation of sugary snacks. Whole grains also
contain dietary fiber, which is the non-digestible part of food that
passes through your digestive tract untouched. Dietary fiber helps
regulate your digestive tract, so your intestines have less time to
absorb calories from the foods you eat.
Be sure to watch calorie counts and carbohydrates when choosing your whole grain foods. Some whole grain bread contain excess calories and carbohydrates that can cause weight gain. Read product labels and compare calorie and carbohydrate information between products.
Eating a well-balanced diet containing these low-calorie foods can help you lose weight quickly, safely, and without feeling hunger or sacrificing flavor. For best results, eat small portions of fruits, vegetables, lean meats, and whole grains every day.
For more information, call our staff at Doctor’s Weight Control!
