In order to lose weight healthily, on top of regular exercise and hydration, you also have to nurture your body with energy-boosting and nutrient-rich foods. While there are many foods that can deter your weight loss efforts, there are also many options to keep yourself on track (and help you feel so much better in your dedicated process)!
We checked in with Dana Ellis Hunnes, PhD, MPH, RD, to learn more about 4 foods that can give you much needed energy (whether in meals or as stand-alone snacks since they’re each so versatile). Read on for dieting tips and recommendations to lose weight in a nourishing and healthy way.
1. Edamame
Edamame is a (delicious and filling) East-Asian soybean that contains high amounts of protein in every bite. “This is a very high protein food,” Hunnes says, noting it has “11 grams of protein per 1/2 cup serving,” and that it is also “full of healthy fiber and antioxidants which are anti-inflammatory.” These traits in combination, she adds, provide “long-lasting energy, and are filling without being heavy.” Edamame is also low in calories, which of course also helps with weight loss.
2. Walnuts
These tasty, crunchy, round seeds grow from the walnut tree and are a great source of healthy fats, protein, and fiber. “Walnuts are high in plant-based omega-3 ALA (alpha-linolenic acid),” says Hunnes. This means they are immensely helpful for “heart health, anti-inflammation, and are associated with a smaller waist-to-hip ratio.” They have plant-based protein in them, she continues and “healthy fats which make them lasting.” Hunnes recommends keeping your intake to “1 oz. daily” for optimal energy and a low-calorie addition to your day.
3. Chia Seeds
These powerful seeds, which derive from the Salvia hispanica flowering plant, are similarly high in plant-based protein and Omega-3 ALA, Hunnes says. This makes them satiating and able to provide long-lasting energy. “Chia seeds are also hydrating as they absorb several times their weight in water and help with regularity,” Hunnes says. “This can all help with weight loss while still giving lasting energy.”
4. Avocados
While relatively high in calories for a biological fruit, Hunnes says avocados are still noteworthy additions to your diet since they have “such amazing health properties such as monounsaturated fats,” which are “heart healthy and anti-inflammatory.” Avocados, she adds, also “extremely satiating, so you will eat fewer calories overall,” which undeniably helps in healthy weight loss.
