20 Foods to Eat to Help You Lose Weight

 

20 Foods to Eat to Help You Lose Weight

There are no foods that guarantee weight loss, but there are many healthy options that can help support your weight loss efforts when included in a healthy diet. In addition to making delicious additions to meals and snacks, nearly all  of these 10 foods contain fiber or protein (or both), nutrients that  keep us fuller for longer. Including them regularly during the week is an easy way to get the most out of your meals.

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1. Chia Seeds

When it comes to weight loss, fiber is king. It causes satiety because it slows down digestion and helps us feel full for longer. This is  important when  cutting  calories, a popular method for weight loss. Consuming one serving of chia seeds — about 2 tablespoons — meets about a quarter of your daily fiber needs, according to the USDA. 

 

 Chia seeds are easy to incorporate into meals, especially breakfasts and snacks, with items like breakfast puddings, berry jams and energy balls.

2. Fatty Fish

The 2020-2025 Dietary Guidelines for Americans recommends consuming 8-10 ounces of seafood per week because it contains essential fatty acids that we can only get through  diet. In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines, and tuna can help  reduce body fat, according to a 2019 study in the journal Frontiers in Nutrition.  

 Seafood is also high in protein, which curbs hunger and keeps us fuller for longer. Fresh fish is great but can be expensive to buy weekly. Consider frozen fish  or shrimp fillets, which tend to be cheaper. Also consider canned seafood, which is perfect for an easy salmon patty, a quick sardines toast, or a classic niçoise salad.

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3. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are immense, and an increasing number of studies link regular consumption of these vegetables with a reduced risk of cancer and reduced inflammation. 

 

 Cruciferous vegetables are also low in calories and carbohydrates, making them the perfect non-starchy addition to any weight loss plan. These vegetables are simple to include throughout the week. Use them as a hearty base for meal prep salads or  low-carb cereal substitutes, or blend them into smoothies.

4. Whole Grains

Many people may think they have to give up starchy foods like pasta, bread, and rice when  trying to lose weight. Fortunately, this is not the case, especially if we choose whole grains most of the time. 

 

 In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice, and quinoa also contain fiber that keeps us full for longer. Also, our bodies and brains prefer carbohydrates for energy, so consuming these foods with protein and healthy fats can help reduce cravings for refined carbohydrates and sugars, which can sometimes be harmful. can sabotage weight loss efforts. .

5. Apples

Like vegetables, fruit is a smart addition to any healthy weight loss plan. Due to their high water  and fiber content (remember to eat the skins as well), apples keep you fuller for longer and are  low in calories, factors that may play a role in weight loss. 

 

 Apples are especially good to have on hand throughout the week because they're inexpensive, can keep for weeks in the fridge, and make for an ultra-portable snack. You can also get creative and incorporate them into meals. Apples are delicious on salads and toast or mixed into soups and smoothies.

6. Fermented Foods

Gut health is important, and for good reason. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the gut can help  promote fat burning, according to a 2020 review in the journal Food Science. and Preventive Nutrition. 

 

 Good sources of probiotics (good bacteria) include kefir and yogurt, sauerkraut, kombucha, and tempeh. Most of the time, try to eat a few bites or sips of probiotic-rich foods, in addition to eating prebiotics (like bananas, asparagus, legumes, and onions) that fuel  healthy gut bacteria. our strength.

7. Pistachios

All nuts can be included in a healthy weight loss diet. They are filling and satiating  thanks to their healthy fat, fiber and protein content. It's important to control portions, as one serving of nuts (about ¼ cup) contains between 160 and 200 calories. 

 According to the USDA, when it comes to calories, pistachios are in the middle of the road for nuts, with 183 calories per serving. In addition to being delicious, pistachios also have many health benefits. According to a 2017 study published in Natural Product Research, these lovely green nuts may protect against type 2 diabetes, promote  gut health and improve cholesterol levels. And eating them twice or more a week may reduce your risk of future weight gain, according to a 2019 study published in BMJ Nutrition, Prevention & Health. 

  We recommend purchasing shelled pistachios - peeling them as a snack is an easy way to promote mindful eating!

8. Eggs

Eggs are actually a near-perfect protein, especially when it comes to weight loss. According to a 2020 study published in the International Journal of Environmental Research and Public Health, eggs eaten for breakfast have been shown to improve weight loss on a calorie-restricted diet. . 

 

 Eggs are also economical and versatile enough to make takeaway meals for  snacks and packed lunches during the week, or as a hearty dinner side dish.

9. Avocados

Avocados seem to make a difference when it comes to almost any diet. Reason? They provide a combination of healthy fats and fiber, plus a buttery texture that adds richness to meals and snacks. 

 

 Although they contain more calories than other fruits and vegetables — and the research is mixed — a 2021 study in the Journal of Nutrition found that women who ate one avocado a day in their diet Calorie restriction lost more visceral fat  than women who did not include  avocado in their low-calorie diet. 

 

 If you're looking  to increase your avocado intake beyond avocado toast, there are plenty of other ways to enjoy avocados throughout the day, including creamy avocado pasta, mango and avocado salad, and avocado chicken salad.

10. Dark Chocolate

Yes, chocolate can help you lose weight, and here's why: A healthy weight loss diet is more  effective if it's sustainable over the long term. Research shows that a lack of certain foods or food groups can lead to intense cravings and can cause binge eating after avoiding  foods for a period of time. Including foods you enjoy but were initially thought to be off-limits, such as chocolate, can help you stick to your weight loss plan. 

 

 Including an ounce of dark chocolate (aim for 70% cocoa or higher for the biggest antioxidant boost) may be just the indulgence you need to stay on track. According to a 2018 review in Planta Medica, you'll also benefit from its heart-healthy and mood-enhancing benefits.