Incorporating weight loss foods such as fresh fruits, vegetables and whole grains into the diet can actually change the body’s chemistry and promote weight loss by providing antioxidants, phytonutrients, vitamins and minerals to the body. In addition, weight loss foods naturally stimulate metabolic processes which helps burn excess fat commonly stored in the abdomen and thighs. Soluble Fiber Foods

Soluble fiber foods reduce appetite because they tend to remain in the intestines longer due to fibers’ ability to absorb fluids and significantly “swell” in the intestines. This causes the stomach to feel full for longer periods, which inhibits the urge to eat.

Foods containing soluble fiber include:

*Root vegetables (onions, potatoes, carrots)
*Bananas, pears, berries and apples
*Oats, barley and rye

Research indicates that these weight loss foods helps reduce the amount of food a dieter eats as well as inhibit calorie absorption. However, don’t rush to start eating a lot of fiber at once. Instead, soluble fiber foods should be added gradually to a diet so the body adapts to fiber’s affects on gastrointestinal processes. Symptoms of consuming fibrous foods before the intestines adjust to the change include increased gas, minor cramping and some bloating.

Weight Loss Foods Tips

*Spread a mix of raisins and yogurt over wheat waffles instead of syrup
*Mix low-fat cottage cheese, fresh strawberries and oat cereal to make a berry parfait
*Banana smoothies are filling, satisfying and quick to create. Just blend one cup of low-fat milk, one banana and a teaspoon of vanilla extract. Serve the smoothie over a wheat or bran English muffin
*Include trail mix in your diet of weight loss foods containing dried cranberries, sunflower seeds, shelled pistachios and some type of whole grain cereal
*Craving pizza? Make this low calorie pizza by toasting an English muffin and covering it with 1/4 cup of reduced fat cheese, two thin slices of tomato and one or two slices of turkey bacon
*Roast, broil, steam or grill all vegetable to enhance taste
*Protein shakes are considered a form of weight loss food because of the ability for increased amounts of protein to reduce consumption of carbohydrates

Calcium-Rich Foods

Dieters are often under the assumption that cheese and milk are not good weight loss foods. However, reduced fat or nonfat varieties of calcium-rich foods not only provide the nutrients needed for healthy bones and teeth but they also contribute to the cellular breakdown of fat. Calcium,as well as other beneficial minerals ,is also found in leafy green vegetables, grains, seaweed and legumes.

Green Tea and Weight Loss

Studies into the efficacy of green tea and weight loss indicates that people who drink green tea every day lose more weight and body fat than people who drink regular tea. Green tea contains catechins, a substance secreted by the Camellia sinensis plant from which green tea originates. Because green tea leaves bypass the fermenting process before being steamed and dried, the leaves are able to retain these catechins not found in oolong or black tea. Catechins may aid weight loss by boosting metabolism and energy levels as well as reduce triglycerides, a bad type of fat responsible for high cholesterol and arteriosclerosis.

Weight Loss Tips

Combining these suggestions with a diet of weight loss foods can facilitate weight loss and may also help keep unwanted weight from returning:

*Never skip breakfast. Starting the day without food inhibits metabolism functioning and greatly reduces the amount of fat burned during the day
*Plan snacks and meals instead of relying on a “grab and go” type meal
*Cook meals at home. Broil, bake or grill food instead of frying it
*Use a grocery shopping list and don’t purchase anything that is not on the list
*Don’t eat after 6:00 in the evening. Have a small glass of nonfat chocolate milk for a snack or drink as much as water as desired. Fasting during times of low activity (such as sleeping) allows the digestive system to relax and may also help dieters achieve weight loss goals.

By combining regular exercise with a weight loss foods diet, anyone can lose weight, feel better and experience an increase in energy that makes it easier to maintain a healthy weight.