A closer look at the items you keep in your pantry and refrigerator may be all you need to see if you’re making any progress in your quest for a healthier weight loss. Some of the most healthy foods to help you lose weight are high in protein and fiber-rich.
Weight loss diet should include foods that have low calories, keep you feeling fuller longer, and help control blood sugar levels. When you pair that with foods high in lean protein, you’ve got a recipe for weight loss success. Additional studies have found a correlation between an individual’s daily intake of fiber and their ability to reduce “abdominal fat deposits.”
To shed extra pounds, your weight loss diet should be high-protein, high-fiber meals. A low carb diet is also highly recommended.
Our experts say that visceral fat, which is fat that accumulates around your core, can be problematic because it can create metabolic disruptions that increase your risk for chronic diseases, including heart disease and type 2 diabetes.
Although fiber and protein are essential components of a balanced diet, no one item or beverage can miraculously melt away pounds from your body. Adopting a nutrient-dense diet and exercising moderately will help you lose weight (and naturally reduce body fat).
Getting rid of processed meals that are heavy in sodium and sugar is essential, as is staying hydrated to improve digestion and speed up your weight loss efforts in the long term. Our licensed dietitians have your back for a healthy diet and safe weight loss.
1. Avocados
Fat is not a bad thing! Fats are an essential part of every diet or eating plan. However, it’s vital to choose high-quality, healthy fats like avocados.
Avocados are weight loss friendly. They are a great source of fiber, vitamin E, lutein, and monounsaturated fatty acids, among other nutrients. It is essential to watch your fat intake because of its high concentration, yet even a tiny amount of good fats can provide substantial satisfaction.
With daily consumption of Hass avocados and a calorie-restricted diet, they observed weight loss and other health advantages in a 12-week randomized controlled trial (RCT). According to new research, even a single avocado a day may help shift the distribution of abdominal fat in women toward a healthier profile.
Guacamole is just one of the various ways you can use avocado. Fish relish with lemon and avocado and, of course, your favorite breakfast toast recipe is all great ways to use it.
2. Asparagus
Asparagus is a low-calorie, high-water-content, and fiber-rich option for those trying to shed pounds. It is also a high-tasting vegetable with a terrific crisp and texture. Several meals benefit significantly from adding this tasty, low sodium, fat-free and cholesterol-free ingredient.
When it comes to asparagus, preparation is everything. Try air-frying it for a crispy finish without the need for additional heavy fats. Spaghetti with asparagus, which is rich in prebiotics and creates a delightful side dish, enhances the nutritional value of soups, pasta, and omelets. In addition, try dipping asparagus stalks in hummus with other crudités.
3. Chickpeas
Fiber and protein from plants are abundant in this legume, making it an excellent source of weight reduction support. Our nutritionists appreciate that chickpeas are also a great source of folate, iron, immune-boosting antioxidants, and bloat-busting minerals. The complex carbs they contain can help keep you going all day long.
Despite their low caloric content, chickpeas’ high nutrient density makes them an excellent weight-loss diet. Many chose foods with a high nutritional density (hummus is an example in the study) that can maximize each calorie and give a bevy of unique health-promoting elements while aiding healthy weight loss.
Chickpeas are weight loss friendly! They are perfect for many quick, simple, and nutritious dishes. Adding them to foods like soups, stews, salads, and side dishes is a cinch. The beans’ soft, buttery texture allows them to absorb the flavors of anything you combine them with.
While nothing beats the flavor and texture of home-cooked dry chickpeas, canned chickpeas are a quick and easy substitute; just look for low-sodium options. There are several ways to incorporate chickpeas into your diet, such as making hummus or using chickpea flour in your favorite baked goods.
4. Dark Green Leafy Vegetables
They’re great for losing weight since they are low in calories and high on the glycemic index, making them excellent for a healthy diet.
Increased fiber intake and improved digestive health are just two of the many benefits of eating more green vegetables as part of a well-balanced diet. Dietary fiber and high-nutrient plant meals like dark leafy greens help you feel fuller longer.
Spinach has potassium-rich nutrients that help balance out the effects of high salt intake. Additionally, kale is almost fat-free, and a single serving provides roughly 30 calories and high levels of vitamins A, K, C, B6, calcium, potassium, and magnesium.
There is no arguing with the health benefits of dark leafy greens as a salad ingredient or side dish for dinner. The fiber and essential vitamins and minerals they contain are ideal for adding bulk to your smoothies.
5. Pumpkin
A serving of pumpkin puree provides more potassium than two bananas, more fiber than quinoa, and more vitamin C than oranges. This nutrient-dense, the antioxidant-rich option is low in calories by nature. Despite the low caloric content (just 80 calories per cup), this superfood is full of nutrients. Vitamin A is synthesized in the human body using the pigment beta-carotene, which gives the pumpkin its vibrant orange color.
It’s not just the puree with health advantages; pepitas (also known as pumpkin seeds) have 7 grams of protein per snack-size portion. Canning pumpkin is a terrific pantry staple, but our certified dietitians recommend searching for 100 percent pure pumpkin and not pumpkin pie filling, which is loaded with extra sugar and artificial flavors. During the fall, stock up on canned pumpkin to have it all year long.
Smoothies, soups, vinaigrettes, oatmeals, yogurts, and pancake batter can all benefit from the addition of pureed pumpkin. Add some extra nutrition to your favorite mac and cheese by whipping it into the cheese sauce. Try this the next time you’re in the mood for dessert: For a healthy dessert, combine unsweetened Greek yogurt, cinnamon, and sliced pears with pumpkin puree.
6. Kefir
Another weight loss friendly food is kefir. For over 2,000 years, kefir has been consumed as a fermented milk drink with a thin consistency. Because it is fermented, it contains a high concentration of probiotics, beneficial to the digestive system, and other nutrients, such as protein. Depending on the brand and kind, a cup of kefir has about 100 calories and 10 grams of protein.
Gut health and weight loss may be linked, according to new research. Recent studies confirm the role of the gut microbiota in overall health. Kefir has a wide variety of probiotics (good bacteria) that help maintain a healthy microbiome, which delivers numerous digestive advantages.
The health of our gut microbiota is critical because it breaks down all the food and drinks we consume to supply nutrients to our bodies. To reap the most health advantages from kefir, our experts recommend simple types without added sugar.
Drink it straight from the bottle, add it to smoothies, or make overnight oats or chia pudding. It’s that versatile! You can even make the base of your following marinade for protein from this: Herbs and spices go well with kefir’s acidic flavor. At the same time, the lactic acid and active probiotic cultures tenderize tough cuts into luscious marvels.
7. Pistachios
Plant-based pistachios provide six grams of protein per serving and provide your body with all nine necessary amino acids, making them one of the highest-protein snack nuts.
At only 160 calories per ounce, they provide three grams of fiber in each serving. Pistachios provide more nuts per serving than almonds or cashews, with a serving size of 49 pistachios vs. 23 almonds or 18 cashews, for example.
Because of their shell, pistachios are an excellent example of a healthy snack that might help you focus on what you’re eating. According to initial research published in Appetite, when dieters were asked to shell pistachios, the shells acted as a reminder of how much they had already consumed.
P pistachios can be purchased without their shells and used in salads or as a better-for-you crust for fish or poultry as an alternative to shelling your nuts. Adding pistachios to pesto is also a terrific way to add both flavor and color to the dish.
8. Salmon
In terms of calorie count, salmon is truly weight loss friendly! This popular protein is under 200 calories per 3-ounce serving and is a good source of polyunsaturated fatty acids known as omega-3 fatty acids. Because the body cannot generate omega-3s, we must obtain them from our diet regularly.
In addition to promoting heart health, these heart-healthy fats can also lower cholesterol and triglycerides, reduce inflammation, and even help with blood clotting. Salmon’s protein and healthful fats make it a filling meal. Adding fish like salmon to a calorie-controlled diet may also help people lose weight, as recent research studies have.
Instead of frying your salmon in a lot of oil, try baking or air-frying it. Using a variety of herbs and spices on your salmon is a great way to cut back on high-sodium foods and avoid the salt shaker, a significant contributor to weight gain. Our favorite herbs are basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers.
If you’re looking for a new way to eat salmon, you can make salmon burgers. You may also have canned salmon in your cabinet for last-minute lunch salads and more if you choose kinds with lower salt content.
9. Raspberries
All berries are filled with antioxidant polyphenols and vitamins, but raspberries take the cake for fiber. Their high fiber content makes them an excellent choice for those looking for a low-calorie snack that is also high in nutrients. Add them to your oatmeal, yogurt, or even a smoothie for an extra dose of protein and fiber to start your day off right. There are only about 64 calories in one cup.
Researchers at Oregon State University found that the equivalent of one serving of raspberries a day prevented mice from gaining weight, even if they ate a diet that was unhealthy and heavy in fat. And because raspberries don’t contain any added sugar, you may use them to sweeten everything from baked items to breakfast bowls.
Instead of the usual sugary jelly, Raspberries make a natural, nutritious spread for your peanut butter sandwich. Smoothies and muffins benefit from their brilliant color and crisp texture.
10. Full-fat Greek Yogurt
As a dairy product, yogurt is also a great choice.
Because it contains two times as much protein as conventional yogurt, Greek yogurt is particularly beneficial for weight loss.
Probiotic bacteria found in certain types of yogurt, such as Greek yogurt, can help enhance the operation of your digestive system.
If you’re looking for an extra boost to your gut health, look for products labeled “live cultures” or “active cultures.” In the ingredients list, search for a blend of probiotic strains like S. thermophilus or Bifidus if you don’t find these.
One of the critical hormonal drivers of obesity is leptin resistance, which you can prevent by maintaining a healthy gut.
It won’t have any probiotics unless the yogurt has been pasteurized, so look for yogurt with live, active cultures.
Full-fat yogurt is another option to consider. Despite the conflicting research, some studies suggest that consuming full-fat dairy products rather than low-fat versions may help prevent obesity and type 2 diabetes in the long run.
It’s better to infrequently eat flavored or sweetened low-fat yogurt and read the nutrition label if you’re attempting to avoid additives like fillers or added sugars.
11. Lentils
Lentils, which have 120 calories and 8 grams of fiber in half a cup, are a high-fiber food that promote weight loss and a healthy diet. It’s been found that pulse-based foods such as chickpeas, lentils, dried peas, and more may help people lose some weight even if they don’t restrict their calories. A heart-healthy option, lentils are also low in salt and saturated fat.
There is a wide range of hues and flavors to choose from for lentils. Chopped salad or grain bowls and meat mixes like chilies and stews might benefit from the addition of chopped vegetables. You can make veggie burgers and vegan meatballs with lentil paste, easily made in a food processor.
In addition to being high in fiber, lentils are a great source of plant-based protein. Soups and salads benefit significantly from adding these plant-based protein bites, which lend a satisfying weight to the dish. Eat fewer calories between meals because of lentils’ high fiber and resistant starch content. As the fiber ferments in the large intestine, resistant starch acts as a prebiotic to feed the good bacteria in the gut, helping to maintain a healthy digestive system.
12. Quinoa
Among the healthiest foods on the planet is quinoa. In addition to being high in fiber, this naturally gluten-free whole grain is low in calories. As a complete protein source, it contains all of the nine essential amino acids that our bodies need to function. In addition, it’s one of the few plant-based sources of whole protein that are vegan.
Quinoa is a nutrient-dense alternative to processed carbs like white pasta and white rice, filling and satisfying. It has a low glycemic index, which doesn’t cause a spike in blood sugar. All in all, quinoa is a must-have ingredient in any kitchen to maintain a healthy diet.
It is a seed. However, there are many different colors and varieties of quinoa to choose from. As a side dish, stuffed peppers, or even in breakfast bowls, it adds a lovely nutty flavor and may be used to replace oats or rice in many recipes. You can serve it with your weeknight meal if you haven’t tried it yet if you haven’t already.
13. Walnuts
Walnuts are an excellent source of monounsaturated fats, making them perfect for a quick, healthy snack over other options like chips or pretzels. One ounce delivers 4 grams of protein and 2 grams of fiber for less than 200 calories.
However, you’ll be pleased to know that this nut is instead filling. Anecdotal evidence suggests that walnuts may be particularly effective at reducing hunger pangs between meals.
According to preliminary research, walnuts have twice the quantity of antioxidant polyphenols as other nuts, such as peanuts and tree nuts. Studies reveal that walnut-enriched diets resulted in more considerable reductions in total cholesterol and LDL and triglyceride levels than control diets. Prebiotics, an indigestible fiber that fuels probiotics, have been demonstrated to have a favorable impact on the microbiome in the gut.
You can add walnuts to other grain recipes, such as quinoa, wheat berries, or chowchow. You can add the crunch and texture of chopped walnuts to meat recipes and baked items alike.
Bottom-line
It’s possible to eat delicious foods that are also good for you and help you achieve or maintain a healthier weight loss goal. They consist primarily of unprocessed foods such as lean meats and vegetables, fruit, nuts, seeds, and legumes, such as fish and lean meat.
Probiotic yogurt and oats, for example, are beautiful examples of minimally processed foods.
Eating these meals in moderation and exercising regularly should lead to a long and healthy life.
References:
- https://www.webmd.com/diet/obesity/features/17-best-foods-for-dieters
- https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048466
- https://www.healthline.com/nutrition/most-weight-loss-friendly-foods#1
- https://www.goodhousekeeping.com/health/diet-nutrition/advice/g781/belly-fat-foods/
- https://www.medicalnewstoday.com/articles/320613
- https://www.verywellfit.com/healthy-grocery-list-for-weight-loss-3495890
- https://www.forbes.com/health/body/foods-to-eat-to-lose-weight/
- https://www.eatingwell.com/article/16054/8-best-foods-to-eat-for-weight-loss/
