The Best Food to Eat When Trying to Lose Weight

The key to eating fewer calories without feeling starved is including foods that have a low energy density, which means you get a lot of food for a few calories. Foods with lots of fiber and water like fruits and vegetables have very low energy densities and can help you feel satisfied without ruining your diet. Cutting calories will help you shed pounds, but be sure to eat at least 1,200 calories per day to keep your metabolism active.

Fruits and Vegetables

Fruits and vegetables are high in fiber and water, which are both key elements for successful weight loss. Foods with high water content are lower in calories, but the volume the water adds will help fill you up. The fiber in fresh produce will keep you feeling satisfied for longer, and fruits and vegetables also offer vitamins and antioxidants that are great for your health. Snack on apples or carrots when you're hungry between meals, and add salads or roasted vegetables to your dinner to bulk up your meal without adding many calories.

Lean Protein

Protein also keeps you feeling satisfied, and is especially important if you're exercising or trying to build muscle. Choose protein sources with very little fat, like turkey, fish or tofu for the most protein benefit with the fewest calories. Remember to keep an eye on your portions; a serving of protein should be around 3 oz., which is about the size of a deck of cards. Round out your meal with vegetables and whole grains so protein is an equal component, rather than the main focus. Avoid fatty proteins like rib eye steak or skin-on chicken, and opt for leaner cuts like round steak or chicken breast. Also remember that meat isn't the only option for healthy protein; beans, lentils and soy products are healthy alternatives that provide plenty of protein and also include beneficial fiber.

Whole Grains

Whole grains provide essential energy along with more fiber and protein. For about the same number of calories, a slice of whole grain bread provides 3.6 g of protein and 1.9 g of fiber to white bread's 1.9 g of protein and 0.6 g of fiber. Added fiber and protein mean that whole grain bread keeps you feeling fuller for longer, which will help you avoid high-calorie snacking throughout the day. Include whole grain bread, pasta or sides like quinoa or brown rice with your meals, or as a satisfying mid-afternoon snack.