Favorite Foods For Losing Weight

By Susan Woodward
Freelance

Why does the concept of weight loss conjure up images of, frankly, unappetizing foods? Why do carrot sticks always spring to mind?

The answer seems to lie in the common delusion that to pare pounds you have
to barely eat, and the calories you do eat should be no more than required
by a mouse. But researchers are repeatedly finding that food quality is more
important than quantity when it comes to weight loss. Combined with adequate
exercise, your meals can be regular serving sizes. The food just needs to
be, well, wholesome.

"We've lost sight of that word - diet," says Kristina Campbell, runner up in
a recent weight-loss challenge held in Phoenix, Ariz. "Diet used to mean
what your food is for the day, not losing weight."

Below, Kristina and clinical nutritionist and author of Dare to Lose, Shari
Lieberman, Ph.D., pinpoint some essential healthy foods for anyone who wants
to lose weight and/or retain good health.

1. Yams and sweet potatoes.

Great diet foods because they're low on the so-called glycemic index, says
Dr. Lieberman. The glycemic index measures the values of various foods based
on how quickly they break down and are absorbed into the bloodstream. The
slower the digestion, the lower the score, the better the food is for
regulating blood sugars, insulin, and overall metabolism - all of which
affect fat deposition.

2. Oranges, apples and grapefruit.

Dr. Lieberman recommends these particular fruits because they contain high
levels of the soluble fiber pectin. Fiber slows digestion, helps eliminate
toxins stored in body fat, and gives you a feeling of fullness.

3. Killer sandwiches.

To lose 40 pounds in 21 weeks, Kristina relied on plenty of hearty
sandwiches stacked with vegetables, such as tomato, cucumber, sprouts,
lettuce and onion, as well as deli meats - but always oven-roasted turkey
over anything vacuum-packed. For bread choice, Kristina suggests anything
brown with lots of seeds and heavy grains you can actually see, because
less-milled ingredients contain much more fiber.

4. Cereal

They can be a little hard to find, but low-sugar cereals packed with protein
and fiber are hitting the market. The Kashi brand is one of the best, says
Kristina. "I eat my cereal with skim milk and blackberries or raspberries,
which contain about 8g of fiber per cup. That's like three or four slices of
bread!"

5. Salad

"If you eat a salad, make it valuable," suggests Kristina, also a former
five-star chef from New York City. "Get field or Asian greens and add a
yogurt dressing. Plus you need a ton of vegetables and some good lean
protein, like grilled salmon."

6. Quiche

Quiche made with egg whites and just a couple of yolks is one of Kristina's
favorite protein sources. She also tosses in a little low-fat cheese,
broccoli and spinach.

7. Yogurt

And other dairy goods that come in great-tasting, low-fat products.

8. Almonds, Walnuts, Pecans

Nuts are loaded with monounsaturated fats - the good fats that are rich in
omega-3 fatty acids, known to lower cholesterol. Fats are as necessary to a
healthy diet as protein and carbohydrates. "I recommend that 20 percent of
calories come from [healthy] fat," Dr. Lieberman says. Small amounts of nuts
are a good starting point.

9. Peanut butter

Likewise, nut butters are a great source of those healthy, monounsaturated
fats. Kristina likes unsalted, all natural brands of peanut butter. But
almond or cashew butter is considered an even healthier option (especially
if you're allergic to peanuts!). Enjoy your favorite, but in moderation.

10. Hummus.

AKA pureed chickpeas, garlic, and a little lemon juice. Great with
whole-wheat pita bread or organic corn chips.

11. Salsa.

Another favorite for dipping, and a homemade batch is easy to make. Fresh
salsa is simply tomato, onion, jalapeno and cilantro. Now, tell me, what
could possibly be unhealthy about that?

Susan Woodward is a native Australian who traded netball and surfing for
Bikram yoga and snowboarding when she moved to the United States 10 years
ago. As a journalist who specializes in health issues, Susan has written
exclusively for MSN, WebMD and the Los Angeles Times.

This article found at http://articles.health.msn.com/id/100096700?GT1=6639