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Trying to lose weight? It’s about what you add in, not take away

Posted on 16. Feb, 2010 by Jane in Diet

Just because you want to lose weight doesn’t mean you have to lose your favorite foods in the process. “I often see clients avoiding food that would help them control overeating and ultimately lose weight,” says D. Milton Stokes, a registered dietitian in Stamford, Connecticut. But diets don’t have to be so strict.

In fact, he says, taking away all of the foods you love could backfire and lead to bingeing. So before you put chocolate and pasta on your no-no list, read on to learn which forbidden foods top nutritionists want you to keep in your diet equation.

+ Cheese
Yes, just 1 ounce of cheese contains about 100 calories and 5 grams of fat. But it’s also a source of calcium (about 200 milligrams per ounce), which improves your body’s ability to burn calories and fat, according to a recent research review.

In a University of Tennessee study, dieters who included an extra 300 to 400 milligrams of calcium a day lost significantly more weight than those who ate the same number of calories, but with less calcium. Choose light varieties to save on calories, and limit yourself to a 2-ounce portion.

+ Peanut butter
Women who eat one serving (2 tablespoons) of peanut butter (or nuts) two or more times a week gain fewer pounds than women who rarely eat it, according to recent research from the Harvard School of Public Health. That’s because peanut butter helps you stay fuller longer.

+ Bread
Whole-grain bread is a source of carbohydrates, something your brain needs to produce serotonin, a neurotransmitter that promotes feelings of comfort and satisfaction, says Nina T. Frusztajer, M.D., a Boston-based physician who specializes in nutrition and is co-author of “The Serotonin Power Diet.” When serotonin levels are optimal, she says, you feel calm and happy and have fewer cravings.

+ Pasta
Like bread, the carbs in pasta boost serotonin to help curb overeating. Plus, their high fluid content (cooked pasta and rice are about 70 percent water) keeps you satisfied longer, compared with dry foods, according to research from the British Nutrition Foundation. Choose whole-grain varieties for filling fiber.

+ Potatoes
When boiled or baked, potatoes become what’s known as a “resistant starch,” meaning it resists digestion. Unlike other types of fiber, resistant starch gets fermented in the large intestine, creating fatty acids that may block the body’s ability to burn carbohydrates. In their place, you burn fat. Just resist the temptation to top them with sour cream or butter.

+ Chocolate
It’s not surprising that chocolate tops the list of women’s most commonly craved foods. Try to fight that desire and chances are high you’ll not only cave, but you’ll go overboard and binge, says Sari Greaves, a registered dietitian and spokesperson for the American Dietetic Association. Scientists at the University of Copenhagen have found that dark varieties are more satisfying than milk chocolate. But measure your portion and try to slowly savor the treat.

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