Effective Healthy Eating for Fat Loss: Simple Strategies

Choosing healthy foods for fat loss can be confusing. Should you eat low carb, low fat, six times a day, only once a day? The fact is, any change in your eating habits that reduces your calorie intake will result in weight loss. Calories are the energy in food that is either used as fuel or saved for later as fat. Make your food choices from the healthy guidelines below and you'll naturally take in fewer calories.

Low Glycemic Index

• Foods low on the glycemic index keep your blood sugar on an even keel, which prevents cravings. Avoid white bread, sweets and refined starches.

Low Energy Density

• Foods that have less than a calorie per gram of weight, such as fruits, vegetables, soup and whole grains, fill you up with fewer calories than high density foods like cheese and candy.

Low Fat

• Fatty foods are high in calories. Fat has the highest energy density of any nutrient, with 9 calories per gram. Protein and carbohydrate have 4 calories per gram. High fat foods like nuts are healthy, but can still pack on the pounds if you're not careful.

High Fiber

• Dietary fiber is the indigestible part of plant foods your grandfather called roughage. High fiber foods are a healthy choice for fat loss because their added bulk satisfies without extra calories.

Five a Day Is a Just a Minimum

• Fruits and vegetables are the perfect healthy weight loss foods. They have low energy density, are low in fat, high in fiber, and with a few exceptions are low on the glycemic index.