While there are no foods that guarantee weight loss, there are lots of healthy food options that you can include in your diet to help support your weight loss efforts. Most of these foods contain fiber, protein, or both to help keep you full longer. Including these foods in your daily diet is an easy yet effective way to maximize your meals and support your weight loss journey. Here are 10 of the best foods for weight loss that you should try to include in your diet:
1. Fatty Fish
Seafood is rich in several key nutrients, including heart-healthy omega-3 fatty acids, and is also high in protein. This protein can help curb hunger and keep you satisfied longer. Salmon and shrimp are especially great foods for weight loss because they promote feelings of satisfaction and offer many great nutrients. Eating a lot of fresh fish can get expensive, so consider frozen shrimp or fish filets as a more budget-friendly option.
2. Chia Seeds
Fiber is incredibly important when it comes to weight loss. This nutrient slows down digestion and helps you feel full longer. That’s why chia seeds are one of the best foods for weight loss. Just two tablespoons of chia seeds satisfies a quarter of your daily fiber needs and are super easy to incorporate into meals. You can make breakfasts and snacks with chia seeds, such as chia pudding and berry jam, or add them to smoothies and protein bowls.
3. Whole Grains
Some people think that in order to lose weight they need to cut out all starches like bread, pasta, and rice. This isn’t necessary if you choose whole grains. Whole grains, such as whole-wheat pasta, quinoa, and brown rice, contain a lot of great vitamins, minerals, phytonutrients, and fiber. They will provide your body with the energy it needs as well as keep you feeling satisfied longer. If you eat these foods along with healthy fats and protein, you will likely experience fewer cravings for refined carbs and sugar.
4. Apples
Fruits like apples are great foods for weight loss. They contain a high water content and lots of fiber when you eat the skin, making them filling yet low calorie snacks. This is key when trying to lose weight so you can stay satisfied longer and avoid snacking on unhealthy foods between meals.You can eat apples as an easy, portable snack, or get creative and add them to smoothies, salads, and soups.
5. Eggs
Eggs are one of the most commonly recommended foods for weight loss. Eggs are made up of a high concentration of protein and are low in calories, making them a great breakfast food to start your day. Studies have even shown that eggs eaten at breakfast can enhance weight loss in a reduced-calorie diet. Eggs are also easy to meal prep ahead of time for an easy grab-and-go snack or meal topping.
6. Cruciferous Vegetables
Vegetables like broccoli, cauliflower, Brussels sprouts, and dark leafy greens such as arugula and kale are considered cruciferous vegetables. There are a lot of health benefits to eating these vegetables daily, including reduced inflammation and lower risk of cancer. These vegetables are also low in carbohydrates and calories and high in fiber, which makes them perfect foods for weight loss. You can replace grains with cruciferous vegetables for low-carb, non-starch meals or use them as the base for salads or even blended into smoothies.
7. Fermented Foods
Your gut health is very important during your weight loss journey. That’s why fermented foods are some of the best foods for weight loss. These foods contain probiotics and good bacteria to support digestion and immune health as well as promote fat burning. You should try to include a probiotic-rich food like yogurt, tempeh, kefir, sauerkraut, miso, kimchi, or kombucha in your diet most days. Make sure you’re also eating foods rich in prebiotics such as bananas, legumes, and onions to provide the healthy gut bacteria with fuel.
8. Avocados
Avocados are well-known as one of the best foods for weight loss. Almost any diet plan includes this superfood. Avocados contain a good amount of healthy fats and fiber, and they’re easy to add to meals. If you have high cholesterol, eating an avocado a day may also help decrease bad cholesterol. You can make an easy breakfast or snack of avocado toast, or add avocados to salads, pastas, smoothies, and pretty much anything else.
9. Dark Chocolate
Contrary to what you may expect, eating dark chocolate can actually help you lose weight. That’s because the most effective weight loss diets are those that are sustainable in the long term, which can only happen if you don’t deprive yourself of the foods you like. An ounce of dark chocolate can provide enough indulgence to satisfy your chocolate cravings and help you stay on track through your weight loss journey. Dark chocolate that is 70% cacao or higher also provides healthy antioxidants and can even boost mood.
10. Soup
Broth-based soups can be an effective food to include in your weight loss diet. If you eat a cup of soup before a meal, you’ll likely feel full sooner and end up eating a smaller portion. This can help you maintain a calorie deficit without feeling hungry. It’s best to avoid cream-based soups, as these tend to be high in calories. Soups can also be great low-calorie meals, especially if you add healthy vegetables and lean protein.
Ideal Protein Weight Loss Program at Lakeland Drug Company
These are some of the best foods for weight loss that you should consider adding to your diet. If you are interested in getting more help with weight loss and health management, check out our Ideal Protein Weight Loss Program. We can help you manage your weight in a way that is healthy, effective, and long lasting.
