store, and you'll find dozens of diet books lining the shelves.
Despite their bright and cheerful covers, with their positive,
upbeat claims, many of them are filled with information that
promotes all the wrong messages.
"The word 'diet' is negative and implies people can go
on and off them," said Jane Korsberg, a senior instructor in
the department of nutrition at Case Western Reserve University in
Cleveland.
Korsberg is one nutritionist who thinks it would be better to
re-think the whole concept of dieting.
"'Diet foods' are confusing to many people," she
explained. "What diet is the 'diet food' geared for?
Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et
cetera?"
Besides, many of the foods that specifically target dieters seem to
rarely satisfy. Take those 100-calorie snack packs, for example,
made to help people control calories. Those often don't even
work, Korsberg says. After all, few people actually stop at only
one pack.
You don't need fancy plans or complicated point systems to be
thin. All you need to do is make smart food choices, watch your
portion sizes and stay active.
"Learning to eat properly for a lifetime is more
beneficial," Korsberg said. "The emphasis should be on
choosing healthful foods every day and changing lifestyles for the
better."
So instead of sticking to diet fare, fill up on nutritious,
wholesome foods. And if you need some recommendations, you can
start with these five options, which are among the many delicious
foods that make a good addition to healthy eating while keeping you
slender.
Apples
Apples are a good source of dietary fiber. Dietary fiber
not only contributes to a healthy digestive system and reduced
cholesterol, but it also benefits smart eaters by yielding no
calories while keeping them satisfied.
And there's something else about the fruit that might help you
feel full. A study in the journal "Appetite" found that
when women added either three apples or three pears to their daily
meals, they lost more weight than people who added three oat
cookies to their diets -- even though the fruit and the cookies
contained the exact same amount of dietary fiber.
Although the reason behind this finding may be a mystery, there is
something to be said for the findings. According to Alan Aragon, a
nutritionist and author of "Girth Control: The Science of Fat
Loss & Muscle Gain," crunchy foods in particular can trick
a person into feeling fuller. The act of chewing may send satiety
signals to your body, he says, making you think you've eaten
more than you really have and keeping hunger at bay.
Almonds
If you're looking for a tasty midday snack, a handful
of almonds are a well-regarded option. A study in 2009 in "The
American Journal of Clinical Nutrition" found that women who
ate nuts at least two times a week were more successful at keeping
weight off than those who didn't eat this food.
One particular favorite among some nutritionists is almonds, says
Aragon. One ounce of this food contains only 167 calories, plus it
packs roughly 6 g of protein and 3 g of fiber, both nutrients that
can make you feel full. Furthermore, like apples, almonds are
crunchy and require a lot of chewing, so they, too, can make you
feel like you've eaten more than you actually did and keep you
fuller longer.
Salmon
If you're uncertain about fish, there's no need to
fear. Seafood can be part of a healthy diet. And there's some
evidence that the fat in foods such as salmon can boost satiety
levels, says Aragon. For example, a study published in the
"International Journal of Obesity" found that when
dieters ate salmon a few times a week, they lost about two more
pounds than those who didn't include seafood in their
meals.
And in spite of the mention of salmon's fat content, the food
is relatively low in calories. One 3-oz. serving has just 175
calories. Salmon is a good source of protein as well.
Eggs
There's no doubt that protein, like fiber, has
impressive satiating powers. And while eggs seem to have a bad
reputation in some circles, there can be no contesting their
ability to help keep your weight in check.
Research has shown that eating eggs at breakfast can help you fight
weight gain all day long. A study reported in 2008 in the
"International Journal of Obesity" found that when
dieters ate two eggs for breakfast for five days out of the week,
they lost 65 percent more weight than dieters who consumed a bagel
in the morning. Although protein is likely to fill you up whenever
you eat it, some scientists suspect that having more in the morning
can keep you feeling fuller all day long.
Tomatoes
It's true that most veggies make for great diet fare.
Non-starchy vegetables in particular, such as carrots, celery and
spinach, are filled with fiber. Like other foods high in fiber,
they can help keep you feeling satiated.
Plus, they're pretty self-regulating, says Aragon. You
can't really overeat with nonstarchy vegetables. After all, how
many baby carrots can a person eat without needing to dunk them in
some ranch dressing?
So while there are many veggies that can help you stay slim,
tomatoes might be a particularly good option because they're so
tasty. And, besides, with that whole
a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might
have forgotten all about eating them. One cup of cooked, red
tomatoes contains just 43 calories, but tastes just as delicious as
any number of high-calorie foods.
And that's at least half the secret, finding foods that are
both healthy and tasty. The good thing is, they do exist. Over
time, you'll discover what wholesome, filling foods you prefer,
expanding your choices while shrinking your
waistline.
