Good Foods to Eat to Lose Weight Fast

According to the Massachusetts Institute of Technology (MIT), the secret to losing weight is simple, "energy intake must be less than energy expended." That can be easier said than done when a coffee cake at the office is tempting you.



MIT says the safest way to lose weight and keep it off is by "decreasing calories by approximately 500 per day by following a good nutritious diet and exercising." It recommends reducing the calories in a balanced way, 250 through food and 250 through exercise. Cutting 250 calories from the diet can be easier, when the food you eat leaves you feeling full and satisfied.

Filling foods

Apple peels contain half of the fruit's fiber as well as vitamin C, iron and magnesium.

Apples are one of the best foods to eat when losing weight because they are high in fiber and prevent blood sugar spikes according to Everyday Health. Also include non-starchy vegetables like broccoli and cauliflower. Barbara Rolls, Ph.D., professor of nutrition at Penn State University, told Everyday Health that non-starchy veggies can be eaten in unlimited quantities. Salads are also a top choice. Penn State found that women who ate a salad before a pasta lunch devoured fewer calories overall. Fiber powerhouses like oatmeal, blueberries or quinoa are also filling. There might be hidden benefits to eating fiber above the full feeling. According to MIT, fiber may "prevent some of the fat you eat from being absorbed because it pulls fat through the digestive tract."

Healthy Fats

Peanut oil and canola oil are also good sources of monounsaturated fat.

The body needs a little bit of the right fat to function. Monounsaturated fat, found in avocados and olive oil, can actually help you feel more full, which can help you consume fewer calories. Try adding olive oil to salads and pasta. Avocado can be used in place of mayo on a sandwich.

Lean protein

Halibut is a great source of protein and it is very filling.

Like fat, eating protein at a meal can help you feel fuller. It can also help reduce the amount of muscle mass lost when dieting, according to a study published by The American Journal of Clinical Nutrition. The study found that women who ate red meat lost more weight than women who consumed the same number of calories but avoided beef.

Eggs are another great source of protein that has been found to help dieters. The Journal of the American College of Nutrition discovered that when people eat two eggs for breakfast they eat 400 calories less in the next 24 hours versus people who ate a bagel for breakfast.

Yogurt

Add yogurt to salad dressings and dips to get the benefits in unexpected places.

The University of Tennessee found that dieters who ate three servings of yogurt a day lost twice as much weight on a 12 week program than those who didn't eat yogurt. The researchers said that the dairy slowed down the fat making process and increased the burning of belly fat.