Consuming nutrient-dense foods, such as lean protein and legumes, can improve your overall health and assist in weight management.
While weight loss is not a panacea for health and is not necessary for everyone, it may be something you wish to pursue in order to feel your best. Before making any drastic modifications, you should consult a healthcare professional.
If weight loss is your objective, the following 16 foods may support a healthful weight loss journey.
1. Eggs
Eggs are extremely nutrient-dense and rich in protein and lipids, which aid in satiety. In a 2020 study involving 50 individuals with overweight or obesity, researchers discovered that consuming eggs and buttered toast for breakfast — as opposed to cereal, milk, and orange juice — increased the participants’ feelings of fullness over the following four hours.
In a separate study involving 48 adults, those who consumed a breakfast containing protein from eggs and high-fiber foods reported greater satiety (fullness) than those who consumed low-fiber cereal and milk.
2. Leafy greens
The fiber and nutrients in leafy greens such as kale, spinach, and collard greens can keep you satiated and hydrated. Moreover, leafy greens contain thylakoids, plant compounds that have been linked to increased satiety and improved appetite control (reliable source).
However, additional research is required to determine the effects of thylakoids derived from food rather than supplements.
3. Fish
Fish is an excellent source of protein, healthful fats, and other essential nutrients. This combination keeps you feeling satisfied and can assist with weight management.
In addition, fish and seafood in general may provide a significant quantity of iodine, which is essential for maintaining thyroid function and metabolism.
4. Cruciferous vegetables
As with other vegetables, cruciferous vegetables such as broccoli, cauliflower, and cabbage are high in fiber and are typically very substantial. These varieties of vegetables also contain more protein than many other types of vegetables.
Cruciferous vegetables are excellent weight-loss foods due to their high protein and fiber content and low caloric density.
5. Chicken breast and some lean meats
Chicken breast without skin and lean red meats such as tenderloin and flank steak contain more protein and iron and less saturated fat than other meat cuts. All of these characteristics make them excellent choices for weight management and heart health.
Simply consume red meat in moderation and choose healthier preparation methods whenever possible to avoid any negative health effects. During the preparation of red meat, limiting smoke and wiping up juices can also help prevent the formation of cancer-causing compounds.
6. Potatoes and other root vegetables
Potatoes and other root vegetables possess a number of qualities that make them excellent foods for weight loss and optimal health. On a scale called the Satiety Index, which assesses how filling various foods are, boiled white potatoes received the highest score of all the foods evaluated.
If you allow potatoes to cool after boiling, they will produce significant quantities of resistant starch, a fiber-like substance linked in animal studies to weight loss.
7. Beans and legumes
For weight loss, beans and other legumes, such as lentils, black beans, and kidney beans, can be beneficial.
These foods are typically high in protein and fiber, two nutrients that promote fullness. Additionally, they may contain resistant starch.
8. Soups
Soup may take longer to consume than other foods due to the slurping, smelling, taste, cooling, and chewing. This may assist you in eating more mindfully.
Incorporating a vegetable-based clear soup before a meal may also help you feel fuller and consume less overall, thereby promoting weight loss.
9. Cottage cheese
Cottage cheese is an excellent method to increase your protein intake, which is essential for building and maintaining muscle. It is also very filling and calcium-rich.
There may even be a relationship between calcium intake and body weight, but additional study is required in this area.
10. Avocados
In addition to being high in heart-healthy fats, avocados also contain a great deal of water and fiber, making them very filling.
In addition, they aid in the absorption of fat-soluble vitamins and contain numerous essential nutrients, such as fiber and potassium. It is important to remember that avocados are high in calories, so portion control is essential for weight loss.
11. Nuts
Nuts are rich in heart-healthy unsaturated fat and also provide protein, fiber, and other plant compounds that are beneficial to heart health. According to studies, consuming nuts can enhance metabolic health and even promote weight loss.
However, as with any high-fat food, it is prudent to be mindful of portion sizes when consuming nuts and to consume only until satiated.
12. Whole grains
Recent research indicates that a diet rich in whole grains can support healthful weight loss. This is due to their high fiber content and moderate protein content. Examples include quinoa, grains, and brown rice.
13. Chili pepper
Capsaicin, a substance that makes chili peppers fiery, is present in chili peppers. Several studies indicate that capsaicin can enhance the rate at which your body metabolizes fat and increase your feeling of satiety. Together, these may aid in your weight loss efforts.
Still, additional research is required to learn more about this effect, particularly as it pertains to capsaicin from dietary sources.
14. Fruit
The majority of fruits have properties that aid in achieving or maintaining a healthful weight. Even though fruits contain natural sugar, their caloric density is low and they are rich in micronutrients.
In addition, their fiber content prevents excessive sugar release into the circulation. Whenever possible, it is advisable to ingest a variety of different-colored fruits, especially those that are in season.
15. Chia seeds
The high nutrient and fiber content of chia seeds can promote feelings of satiety. Moreover, chia seeds contain a high amount of omega-3 fatty acids, which may support weight management.
16 Full-fat (whole) Greek yogurt
Greek yogurt is beneficial for weight management because each serving contains a significant quantity of protein. In addition, certain yogurt varieties contain probiotic bacteria that can enhance the function of your digestive tract.
Consider selecting whole-milk yogurt. Some studies indicate that full-fat dairy is associated with a decreased risk of developing obesity and type 2 diabetes over time, although the evidence is still conflicting.
Moreover, high-fat dairy products can help you feel full longer.