If you feel like you’re making smart moves to lose weight but the scale isn’t moving the way you want, your diet may contain some sneaky foods that can lead to water retention like salt and a higher calorie intake. Start by cutting back on ultra-processed foods, bubbly drinks, gum, and sugary beverages that can increase bloating.
While no single food can “spot train” belly fat, some smart swaps can also improve gut health and help you feel less puffy. Veggies, fruits, seeds, nuts, fish, whole grains, and other smart choices loaded with fiber and protein will keep you fuller longer, all while working their nutrient-powered magic. When it comes to healthy eating and weight loss, these plant-based foods loved by registered dietitians have your back.
The following list of foods will help you combine and create delicious, healthy, and most important – filling meals for you and your family. They are a great choice for anyone who is looking for a way to eat healthier as they have little calories and a lot of nutrients.
1. Eggs
Eggs are delicious and have protein and fat. We all prefer eggs almost in all meals but particularly in breakfast. Some studies confirm that eggs in your breakfast help you to feel full longer all through the day. It happens because of the high protein and fat in eggs (1).
2. Salmon
Salmon is full of protein and fat which gives you the required fullness for a longer period. Take salmon along with vegetables, and you will find the wonders of feeling full for the rest of the day. It will even meet your emotional hunger and will not permit you to take additional coffee or snacks (1).
3. Oyster
Speaking of things you find in the sea, oysters have also been shown to contribute to weight loss thanks to their impressive zinc content. Evidence found that obese people who consumed 30 milligrams of zinc per day, the equivalent of just six raw oysters, had lower BMIs, weighed less, and showed improvements in blood cholesterol levels (2). If oysters aren’t your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.
4. Lean Meat
Lean meat is a great high-protein source which is not only delicious, but it is also highly filling. And it is all thanks to its high amounts of proteins. We highly recommend including protein in each and every meal throughout the day, and when it comes to lunch and dinner, do choose some delicious lean meat to satisfy your protein requirements. One study found that people who are lunch that contained high-protein meat ate fewer calories at dinner (3).
5. Oats
Oats are a great source of both soluble and insoluble fiber, which makes them the perfect filling food to add to your weekly breakfast menu. It has been ranked third in the list of foods ranked according to their satiety index. In addition to the fiber, oats contain very little calories which makes them the perfect breakfast food.
According to a study published in the Journal of the American College of Nutrition, people who ate oatmeal for their breakfast ate fewer calories during lunch in addition to feeling fuller and satisfied after their meal (4).
6. Quinoa
As far as grains go, quinoa is a good one to have around if you’re looking to lose weight. It’s packed with protein and fiber and contains approximately 220 calories per cup. What’s more? Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the body.
7. Soup
Despite the popular belief, soups are more than a light, simple dish. When prepared right, soups are able to satisfy your hunger and reduce the number of calories that you intake through the next course of the meal (5).
Science says that soups might be even more filling than solid foods made from the same ingredients that have been used to prepare the soup in the first place (6). This is yet another great reason why you should never say no to a hot, delicious soup. However, do avoid creamy soups as they can contain more calories than the simple broth- and stock-based soup.
8. Broccoli
Broccoli is one of the rare good carbs that our body craves. Plus, broccoli also contains high amounts of fiber, and with that, it aids the digestion and reduces the hunger efficiently. Not to mention the fact that broccoli is also a superfood that is packed with lots of antioxidants, in addition to being able to fight cancer, prevent and treat high blood sugar levels, and constipation (7).
9. Carrots
Not only will carrots satisfy your hunger, by introducing a great amount of fiber to your body, they will also introduce a great amount of Vitamin A to your diet. And research says that Vitamin A is able to do much more than preserve your food eyesight. Vitamin A has been found helpful in preventing and treating abdominal obesity (8). So if you are interested in losing that annoying belly fat, adding a few fresh baby carrots as your daily snack might prove to be quite helpful!
10. Pumpkin
With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes. Try this the next time you’re craving sweets: Add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.
11. Tomatoes
As with carrots, cucumber, mushrooms, and other salad staples, tomatoes can help you stay hydrated due to their high H2O content. That extra water can offset fluid retention caused by excess salt.
12. Kale
Kale is referred to as a superfood, and for a good reason, that is. Kale contains high amounts of antioxidants that make sure that there are no free radicals that threaten to harm our health. With just two cups of raw kale, you get around 4.8 grams of fiber, which is another reason why this leafy vegetable is so popular (9). If you are interested in losing weight without feeling hungry all the time, kale is the food that needs to find its place on your shopping list.
13. Legumes
Peas, beans, and lentils are the best foods with high fiber, protein, and other nutrients, and have the potential to keep you full longer. These legumes are high carb foods but are preferred foods for all. A number of studies have established that persons who eat legumes stay remarkably full for longer (1).
14. Beans and Lentils
Beans and lentils are everywhere these days, and we couldn’t be happier about it. They’re filled with fiber and plant-based protein, plus minerals and B-vitamins. Overall, beans reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.
15. Asparagus
As a prebiotic-filled veggie, asparagus is a great addition to soups, pastas, and omelets, or served as a side dish. For extra bloat-beating benefits, try pairing asparagus sticks with other crudité and dipping in hummus.
16. Celery
Ever chow on celery because you heard digesting it burns more calories than the flavorless food contains? Well, it turns out the idea of “negative calorie” food is completely bogus. But there are other reasons the crunchy stalks can support a weight loss journey. Celery offers much more than just low calorie contents. For starters, it contains a great deal of inflammation-lowering antioxidants that can help fight damaging free radicals, which are thought to contribute to chronic conditions and cancer (10).
Celery also contains a compound called “apiuman,” which has been shown to support gastrointestinal health. When the gut is healthy, your metabolism can work more efficiently to aid in weight loss. Goodbye constipation-induced weight gain!
17. Spaghetti Squash
The average American consumes approximately 15.5 pounds of pasta each year. Unfortunately, this type of noodle is usually void of fiber and micronutrients. Spaghetti squash, on the other hand, boasts only about 40 calories per cup, more than 75 percent fewer calories than a cup of plain pasta, and is an excellent source of vitamin A and potassium.
Make this simple swap to jumpstart your weight loss and you’ll be fitting into your skinny jeans in no time! For more swaps to save you calories, don’t miss these food swaps that cut calories.
18. Hummus
Chickpeas are no exception when it comes to being a great fiber source, the same as beans are. This makes hummus yet another great filling food that you should know about. Slice some fresh apples, cucumbers, and carrots that will fit your hummus perfectly to ensure a great taste and even better weight loss results!
19. Sweet Potato
As per a study, sweet potato regulates the digestive enzyme and slows the processes of digestion. Eventually, it remains longer in the stomach and thus becomes one of the effective foods that keep you full longer. Besides this, sweet potatoes contain vitamin A and C to benefit you in your overall health.
20. Boiled Potato
Potatoes are considered to be high carb foods and have protein and fiber. They also contain vitamin C and potassium. A study shows that in a satiety indexing test cooked potato scored 323 and became the highest among 38 food tested. Therefore, in order to feel full longer, take boiled potatoes.
21. Berries
Choose from the wild variety of berries, from strawberries, raspberries, blueberries, and blackberries to give a little taste to your healthy desserts and snacks. Berries are suggested to have satisfying amounts of fiber, especially the one that we love the most, known as pectin. Pectin has been scientifically proven to slow down the emptying of the stomach, increasing the feelings of fullness in the meantime (11, 12).
22. Bananas
Filled with potassium and magnesium, bananas offset the bloat caused salty processed foods and pack in plant-based prebiotics, “feeding” your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal.
23. Avocados
Avocados are perhaps the top foods that keep you full longer for the rest of the day. A study shows that half of an avocado in your meal can keep you away from any other food for the rest of the day. You can add avocado to your salad and enjoy the taste as well as maintain a fat balance.
24. Apples
Apples have a pretty good satiety index to show off, with it being around 200, which is not bad at all. Choose fresh apples that you will consume, preferably on an empty stomach, whole, not in the form of fruit juice to ensure that your hunger is satisfied for a longer period of time. And when you do choose fruit juices, do prepare them on your own, instead of buying ones that surely contain high amounts of processed sugars.
25. Watermelon
Another great fruit choice is watermelon. As you know, watermelon contains high amounts of water, essential nutrients such as Vitamin A and Vitamin C, and little to no calories. Refresh your body and stay hydrated with the help of the tasty watermelon in the middle of those hot, summer days, while you are satisfying your hunger at the same time!
26. Chia Seeds
What is hiding behind this superfood are great amounts of protein, fiber, and very little calories. Chia seeds have been suggested to be able to absorb 10-12 times their weight in water and with that, provide a great feeling of fullness throughout the rest of the day (13). Reduce your appetite and satisfy your hunger efficiently by adding a serving or two of chia seeds to your oatmeal, soups, salads, and smoothies.
27. Almonds
Sure, nuts aren’t known for being low in calories, but they have an array of other properties namely a high protein and fiber content that makes them ideal for weight loss. A study published in the Journal of the American Heart Association, Circulation, found that consuming 1.5 ounces of almonds daily, as opposed to a carb-dense muffin, along with a heart-healthy diet, helped to improve cholesterol and lipid profiles among the research participants. The study also found that eating almonds reduces belly fat, too.
28. Pistachios
As it turns out, almonds aren’t the only superstar nuts around. Studies have shown pistachios aren’t bad to snack on either. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for three months (14). One group was given 220-calories of pretzels as an afternoon snack, while the other sect munched on 240-calories worth of pistachios. About a month into the study, the pistachio group had reduced their BMI by a point and improved their cholesterol and triglyceride levels, while the pretzel-eaters stayed the same.
29. Peanut Butter
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied. Peanuts contain L-arginine, an amino acid that works to improve blood flow throughout your body by helping blood vessels “relax,” all of which can help to mitigate fluid retention.
30. Peas
A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients. It’s got nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron, all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
31. Garlic
Evidence found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (NAFLD) (15). Recent studies have also shown that garlic supports blood-sugar metabolism, and helps control lipid levels in the blood.
What’s more? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure, so consider adding some to your next meal. At the very least, it is preferable over salt, which can lead to water weight gain and bloating.
32. Onions
You already know that alliums like garlic, onion, leeks, scallions, and shallots add lots of flavor, but they also provide tons of prebiotic fiber. Sneak them into savory dishes, like omelets and healthy salads.
33. Cayenne Pepper
If you’re on a quest to jumpstart weight loss, why not kick your metabolism into overdrive by sneaking spicy foods into your diet. Capsaicin, the active ingredient in cayenne pepper that gives it its spiciness, revs up your metabolism in a way that’s conducive to weight loss. In fact, according to a study in the American Journal of Clinical Nutrition, those who supplemented their diet with capsaicin consumed 200 fewer calories during their next meal (16).
34. Greek Yogurt
Greek yogurt is full of protein and can serve you a tasty breakfast or snacks. The protein in the yogurt will keep you full for the entire day. However, flavored yogurt may be sweeter than your taste because of the high sugar content in it. You may have to get plain and add your own taste of sweetener and keep you safe from possible health hazards.
35. Cottage Cheese
A study published back in 2015 revealed that cottage cheese and eggs have a similar filling effect (17). That should not come as a surprise knowing how both cottage cheese and eggs are high in protein and low in calories which is just the thing that we are looking for when trying to lose weight. One cup of cottage cheese contains around 28 gr of protein and only 163 calories, which is amazing if you ask us (18)! Do add this great protein source to your daily menu as often as possible.
36. Dark Chocolate
Many people take chocolate after the food. If you are one of them, try dark chocolate after your meal. Choose cacao in case your preference is milk chocolate. Dark chocolate will keep you full longer. Besides this, dark chocolate has magnesium to check your blood pressure.
37. Popcorn
Who says you cannot eat your favorite popcorn when dieting? If you were looking for a great, filling snack to replace your usual choices of potato chips and sweets, then buy popcorn! Popcorn has been estimated to satisfy hunger more than most traditional snacks, including potato chips and chocolate, thanks to its high-fiber density and low-calorie content (19)! Make your own, homemade popcorn and be careful while adding salt to prepare a low-cost, low-calorie, healthy snack for you and your family.
38. Whey Protein
Whey protein is one of the best foods ensuring feeling full all through the day. Once you take this in your breakfast, particularly the organic whey, it will provide you with your desired fullness feeling the entire day. You need not necessarily opt protein powder; you can very well get whey in cheese, yogurt, milk, and chocolate milk, etc.
39. Coffee and Tea
Another win for your morning cup! Caffeinated coffee keeps things moving through the digestive tract. Since staying regular is key to a tighter-looking tummy, drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Remember, sugary drinks can lead to weight gain, so skip fancy flavorings and synthetic sweeteners containing sugar alcohols, which can cause bloating.
40. Apple Cider Vinegar
Another condiment worth utilizing in place of sugary dressings and marinades is apple cider vinegar. Evidence found that consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides.
Consuming at least a tablespoon of ACV over a three month period can help you lose approximately 2.6 pounds. Go ahead and toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.
Key Takeaway
From something sweeter such as apples and watermelon to high-protein foods such as fish and lean meat, there are good food choices for everyone who wants to lose weight healthily and safely. All of these can efficiently satisfy your hunger and allow you to slim down without you even noticing! Give these delicious ingredients a chance and add them more often to your weekly meal plan. You will be surprised by the results that they have to bring you.
References
(1) https://thefittutor.com/low-calorie-foods-feel-full-appetite-control/
(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846058/
(3) https://www.ncbi.nlm.nih.gov/pubmed/2228407
(4) https://www.ncbi.nlm.nih.gov/pubmed/26273900
(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/
(6) https://www.ncbi.nlm.nih.gov/pubmed/23818981
(7) https://timesofindia.indiatimes.com/life-style/health-fitness/diet/11-health-benefits-of-broccoli/articleshow/30843390.cms
(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4442325/
(9) https://www.ncbi.nlm.nih.gov/pubmed/29557674
(10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871295/
(11) https://www.ncbi.nlm.nih.gov/pubmed/3169489
(12) https://www.ncbi.nlm.nih.gov/pubmed/27224646
(13) https://www.sciencedirect.com/science/article/pii/S0023643808001345
(14) https://www.ncbi.nlm.nih.gov/pubmed/20833992
(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763563/
(16) https://www.ncbi.nlm.nih.gov/pubmed/26718419
(17) https://www.ncbi.nlm.nih.gov/pubmed/25772196
(18) https://nutritiondata.self.com/facts/dairy-and-egg-products/15/2
(19) https://www.ncbi.nlm.nih.gov/pubmed/22978828
