Including these tasty, satisfying staples throughout the week can help supercharge your weight-loss efforts.
No single food has the power to melt the pounds, but there are plenty of healthy options that can help support your weight-loss efforts when included as part of a healthy diet. In addition to being delicious additions to meals and snacks, nearly all 10 of these foods contain fiber or protein (or both)—nutrients that help keep us fuller longer. Including them regularly during the week is a simple way to make the most of your meals.
1. Chia Seeds
When it comes to weight loss, fiber is king. It’s satiating because it slows digestion and keeps us feeling fuller longer. This is super important when we’re cutting back on calories, a common approach to weight loss. Consuming a serving of chia seeds—roughly 2 tablespoons—satisfies about a quarter of daily fiber needs, per the USDA.
Chia seeds are easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam and energy balls.
2. Fatty Fish
The 2020-2025 Dietary Guidelines for Americans recommends consuming 8-10 ounces of seafood each week because it contains essential fatty acids that we can only get through our diet. In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines and tuna may help to reduce body fat, according to a 2019 study in Frontiers in Nutrition.
Seafood is also high in protein to help curb hunger, keeping us satisfied longer. Fresh fish is great but can be pricy to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive. Also consider canned seafood, which is great for whipping up easy salmon patties, quick sardine toast or a classic niçoise salad.
3. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these vegetables to a lower risk of cancer and reduced inflammation.
Cruciferous veggies are also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight-loss plan. These vegetables are simple to include throughout the week. Use them as the hearty base for meal-prep salads or as a low-carb swap for grains, or blend them into smoothies.
4. Whole Grains
Many people may think they need to give up starches like pasta, bread and rice when they’re trying to shed pounds. Thankfully this isn’t the case, especially if we’re choosing whole grains most of the time.
In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice and quinoa contain fiber to keep us feeling satisfied. Plus, our bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar, which can sometimes sabotage weight-loss efforts.
5. Apples
Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Because of their high water content and fiber (be sure to eat the skin), apples are filling and low in calories—factors that may play a role in helping people lose weight.
Apples are especially good to have on hand throughout the week because they’re inexpensive, keep for weeks in the fridge and make for a super-portable snack. You can also get creative and work them into meals. Apples are delicious atop salads and toast or whirred 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 intestinal tract may help to promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science.
Good sources of probiotics (good bacteria) include kefir and yogurt, sauerkraut, kombucha and tempeh. Aim to include a few bites or sips of probiotic-rich foods most days, in addition to eating prebiotics (like bananas, asparagus, legumes and onions) which provide fuel for our healthy gut bacteria.
7. Pistachios
All nuts can be included in a healthy weight-loss diet. They’re satiating and satisfying thanks to their healthy fat, fiber and protein content. The key is portion control, as a serving of nuts (about ¼ cup) ranges between 160 and 200 calories.
As far as calories go, pistachios are the middle of the road for nuts, coming in at 183 calories per serving, per the USDA. In addition to being delicious, pistachios come with a slew of health perks.
According to a 2017 review in Natural Product Research, these pretty green nuts may be protective against type 2 diabetes, promote a healthy gut and improve cholesterol levels. And eating them two or more times per week may reduce the risk of future weight gain, according to a 2019 study in BMJ Nutrition, Prevention & Health.
We suggest buying pistachios in shells—shelling them as you snack is a simple way to promote mindful eating!
8. Eggs
The egg really is a near-perfect protein, especially when it comes to weight loss. Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet, according to a 2020 study in the International Journal of Environmental Research and Public Health.
Eggs are also economical and versatile enough to meal-prep ahead for grab-and-go snacks and lunches for the week or to top a power bowl at dinner.
9. Avocados
Avocados seem to make the cut when it comes to pretty much any diet plan. The reason? They deliver a one-two punch of healthy fats and fiber, plus a buttery texture that adds richness to meals and snacks.
While they’re higher in calories than other fruits and vegetables—and research is mixed—a 2021 study in The Journal of Nutrition suggests females who consumed one avocado a day along with a reduced-calorie diet had greater visceral fat tissue loss than females who did not include the avocado in their reduced-calorie diet.
If you’re looking for ways to expand your avocado intake beyond avocado toast, there are plenty of other ways to enjoy avocados throughout the day—including Creamy Avocado Pasta, Mango & 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 likely to be effective if it’s sustainable for the long term. Research shows that deprivation of certain foods or food groups can lead to intense cravings and may cause bingeing after avoiding the foods for a period of time. Including foods you enjoy but initially perceive to be off-limits, like chocolate, may help you stick with a weight-loss plan.
Including an ounce of dark chocolate (aim for 70% cacao content or higher for the greatest antioxidant boost) might be just the indulgence you need to stay on track. You’ll also benefit from its heart-healthy and mood-boosting perks, per a 2018 review in Planta Medica.
Eating a balanced diet with adequate protein and fiber goes a long way in helping with healthy weight loss (1 to 2 pounds per week). These 10 foods are some of the best—and easiest—foods to incorporate into your diet, so plan on adding them as meals and snacks in the coming weeks to help you manage your weight while still getting the nutrients your body needs.
Source: https://www.eatingwell.com
