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My name is Christine Marquette and I'm a registered dietitian with the Austin Regional Clinic,
and I'm going to talk to you about what kind of foods to eat to lose weight. One of the
big things to keep in mind when you're choosing foods and you're working on weight loss is
to choose foods that help you to feel full. So that means choose foods that have a lot
of fiber. High fiber foods are going to come primarily from whole grain products, so things
like brown rice, oatmeal, whole grain cereals, whole wheat bread. Rye bread in particular
is a very good choice, because rye bread actually has a type of fiber that makes you feel full
faster than some of the other grains, so that's an excellent choice when you're working on
weight loss. Other foods that have a lot of fiber basically all of your fruits and your
vegetables. The other nice thing with fruits and vegetables is they have a high water content
so they have a high water volume. A lot of times when you're increasing your food volume
and you're using foods like fruits and vegetables that are low calorie, that in itself helps
you with weight loss because you get full, with a smaller amount of calories. The other
thing to keep in mind in choosing foods to lose weight, you still need to include some
healthy fats that can also actually help you feel full faster as well, but you do have
to be very cautious about your portion size, so when using healthy fats, rather than having
them for a snack item like say for example you really don't want to sit down with a jar
of nuts and eat out of the jar, a good way to use the nuts would be to sprinkle a couple
of tablespoons on a salad or to have a whole grain that has some nuts mixed in it. That
way you're limiting your portion size, but you're including that good healthy fat that
will help you actually feel satisfied for a longer period of time. The other thing to
choose when you're looking at your lean sources of protein, if you're using any type of meat
you want to make sure that you're removing all of the visible fat. That type of fat is
the kind that's called saturated. It is different from the plant source in that the saturated
fat is the kind that can increase your blood cholesterol. The bad cholesterol. So for that
type of fat you do want to really be diligent about limiting your portion size there. So
again, just a little information on some foods to choose to help you to lose weight.