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18 Healthy Foods for Your Weight Loss Journey

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Eating nutrient-rich foods, such as lean protein and legumes, can support your overall health and help you manage your weight.

While weight loss is not a magic bullet for health and not everyone needs to pursue it, it may be something you want to work toward to feel your healthiest. Just make sure to talk with a healthcare professional before making drastic changes.

If losing weight is your goal, these 16 foods may help support a healthy weight loss journey.

Eggs are incredibly nutrient-dense and high in protein and fat, which helps you feel full.

in a 2020 studies that included 50 people with overweight or obesity, researchers found that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased the participants’ feelings of fullness for the next 4 hours.

similarly, another study involving 48 adults found that those who ate a breakfast containing protein from eggs, as well as high fiber foods, reported greater satiety (fullness) than those who ate low fiber cereal and milk.

Leafy greens such as kale, spinach and collard greens pack fiber and nutrients that can help keep you satisfied and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management.

However, more research is needed on the effects of thylakoids from food sources rather than supplements.

Fish is loaded with high quality protein, healthy fats and other important nutrients. That combination keeps you feeling full and can help you manage your weight.

What’s more, fish — and seafood in general — may supply a significant amount of iodine, which is necessary for maintaining thyroid function and metabolism.

5. Chicken breast and some lean meats

Skinless chicken breast and lean red meats such as tenderloin and flank steak pack protein and iron and have less saturated fat than other cuts of meat. All these qualities make them great options to support weight management and heart health.

Just be sure to enjoy red meat in moderation and opt for healthier cooking methods when possible to prevent any negative health effects.

Limiting smoke and wiping away drippings while cooking red meat can also help prevent the formation of harmful compounds that have been linked to cancer.

Potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health.

On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoes scored the highest of all the foods tested.

If you allow potatoes to cool after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been linked to weight loss in animal studies.

Beans and other legumes, such as lentils, black beans, and kidney beans, can be beneficial for weight loss.

Those foods tend to be high in protein and fiber, two nutrients that promote satiety. They may also contain some resistant starch.

Between the slurping, smelling, tasting, cooling, and chewing, soup may take you longer to eat than other foods. this may help you eat more mindfully.

Incorporating a vegetable-based clear soup before your meal can also be a way to feel fuller and eat less overall, which may promote weight loss.

Not only are avocados rich in heart-healthy fats, but they also contains a lot of water and fiber, which makes them very filling.

Additionally, they help your body absorb important fat-soluble vitamins and contain many important nutrients, including fiber and potassium.

It’s worth keeping in mind that avocados are energy-dense, so being mindful of portions is key when weight loss is your goal.

Nuts are high in heart-healthy unsaturated fat and provide you with protein, fiber, and other plant compounds that benefits heart health.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss.

But, as with any high-fat food, it’s a good idea to be mindful of portion sizes when eating nuts and to eat only to the point of satiety.

Recent studies show that a diet rich in whole grains can help support healthy weight loss.

That’s because they’re loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice, and quinoa.

Chili peppers contain capsaicin, a substance that makes hot peppers such as chilies spicy.

Some studies show that capsaicin can improve how fast your body metabolizes fat and increases your sensation of fullness. Together, these may support your healthy weight loss journey.

Still, more research is needed to learn about this effect, especially regarding capsaicin from food sources.

Most fruits have properties that make them great for helping you achieve or maintain a healthy weight.

Even though fruits contain natural sugar, they have a low energy density and are loaded with micronutrients. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

Whenever possible, it’s a good idea to consume a variety of fruits of different colors, particularly those that are in season.

Chia seeds are highly nutritious and rich in fiber, which can promote feelings of fullness.

In one small 2017 studies of 24 adults, those who ate either 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds with yogurt as a midmorning snack had increased feelings of satiety and ate less at lunch.

What’s more, chia seeds are high in omega-3 fatty acids, which may support weight management.

Greek yogurt is great for weight management, as it is contains a good amount of protein per serving.

What’s more, certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Consider choosing full-fat yogurt. While the evidence is still mixed, some studies show that full-fat dairy is associated with a reduced chance of developing obesity and type 2 diabetes over time.

In addition, full-fat dairy can help you feel full longer.

What foods help fast weight loss?

Fruits and vegetables are high in fiber but low in calories, so eating them in place of higher-calorie snacks can help with fast weight loss. Losing about 1–2 pounds per week is generally considered the fastest rate that is healthy.

What foods burn more belly fat?

Some studies suggest that following a high fiber diet may support decreased body fat. Examples include chia seeds, whole grains, cruciferous vegetables, and legumes.

But foods on their own cannot make you burn fat. The only way to truly burn body fat is by eating fewer calories than you burn.

What food burns the most weight?

High protein foods may be especially helpful for weight loss. Lean meat, fish, legumes and dairy products are great sources of protein. But to lose weight, you also need to make sure you’re eating fewer calories than you burn.

Many foods are delicious, nutritious and supportive of your goals to achieve or maintain a healthier weight. These are mainly whole foods such as fish, lean meats, vegetables, fruit, nuts, seeds, and legumes.

Along with moderation and regular exercise, eating these nutritious foods should help pave the way to a healthy life.