No single food can make the weight disappear however, there are some foods that can help you achieve your ideal weight.
Most foods included in a weight loss diet are packed with fiber that keeps you fuller longer and have a low energy density, meaning that you can eat a decent-sized portion without overdoing it on calories. Include these foods in your weight loss diet and you will find it easier to lose weight.
Rich in monounsaturated fatty acids, dietary fiber, potassium, and phytochemicals, people who eat avocados tend to have lower BMI, body weight, and waist circumference. Although avocados are high in calories, their high fat and fiber combo can help you slim down. Add some to your salad or use as a mayonnaise substitute in your tuna for a burst of creaminess and flavor.
Eggs are rich in high-quality protein, fats, and essential nutrients. Eating them in the morning especially makes them a weight-loss powerhouse as they keep you full and satisfied.
All beans are high in fiber, which is your friend when trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol, and reducing the risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well.
Protein-packed and full of probiotics, yogurt is good for gut health and may help with weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism. However, be mindful of added sugars in yogurts which only add calories. Instead, sweeten your yogurt with fresh fruits.
Omega-3 fatty acids found in fish like salmon, sardines, and tuna may help to reduce body fat. A diet rich in omega-3 fatty acids helps people feel more satisfied and eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish.
- 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 you’re cutting calories, a common approach to weight loss. Consuming two tablespoons of chia seeds satisfies 40% of daily fiber needs and they’re easy to incorporate into meals, especially breakfast and snacks with foods like breakfast pudding, berry jam, and smoothies.
- Cruciferous vegetables
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and dark leafy greens like kale and arugula have a vast number of health benefits. A growing body of research links regular consumption of these vegetables to a lower risk of cancer and reduced inflammation. They’re also low in calories and carbohydrates, making them the perfect non-starchy addition to any weight-loss plan.
Almonds are an excellent source of fiber, and they’re high in protein. Rich in vitamin E and a good source of heart-healthy mono- and polyunsaturated fats, almonds are a great choice to sprinkle over a salad or side dish.