Losing weight is no small task, and it can oftentimes be daunting to figure out which foods you should be prioritizing within a healthy diet in order to see the best results. Although it’s important to note that you can enjoy any of your favorite foods in moderation and still continue to experience changes within your body and on the scale, there are certainly some ingredients which are better than others for promoting fat loss.
While it may be difficult to map out the best diet plan to fit your body and weight loss goals, we checked in with registered dietitian Trista Best and nutritionist Lisa Richards to determine the best foods to eat whenever you need an added boost of energy that will help you to achieve healthy weight loss. That’s not to say you should overindulge as there’s always the possibility of having too much of a good thing, but on the whole these foods will allow you to lose weight while ensuring that you’re fueling your body with ample nutrients.
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Water Rich Foods
Calories are not the only factor you should focus on when working to lose weight, but they are something to be aware of when putting together your meals and snacks. Foods that are higher in water content like watermelon, peaches, and cantaloupe are naturally going to be lower in calories while also hydrating your body and tasting great, making them a useful addition to your eating plan. “Foods high in water are generally low in calories, which make them an ideal snack for weight loss. The water content is filling without taking in excess calories,” explains Richards.
Whole Greek Yogurt
For a source of protein that doesn’t come from animals, whole Greek yogurt is one of the best options to help keep you full, effectively limiting overeating throughout the day and making it easier to maintain a calorie deficit. “This is another food that can be consumed relatively unchecked without fear of weight gain,” says Richards. “Greek yogurt is rich in healthy fats and protein, which will keep you feeling full and help prevent overeating.” With Greek yogurt, it’s still important to stay aware of the toppings you’re adding as this can impact the health value of your snack. Try opting for berries, nuts, and seeds as these will provide antioxidants and healthy fats which can even work to reduce bloating and inflammation in the body.
Cruciferous Vegetables
Vegetables on the whole can generally be eaten freely while working towards weight loss, but in particular, cruciferous veggies have been known to provide the most value to your body in terms of actually keeping you full. “They are low in calorie density yet filling due to their size and nutrient content,” explains Best. “They [also] contain fiber, which helps provide a feeling of fullness without an unnecessary amount of calories to do so.” Broccoli, brussel sprouts, cabbage and cauliflower are all included in this group, so if you’re looking to bulk up your meal, consider air frying or steaming a serving of cruciferous vegetables to help meet your daily fiber intake.
Quinoa
Carbs are often vilified as a cause of weight gain, but this is far from the truth. In fact, choosing a healthy, whole carb such as quinoa or rolled oats can help increase satiety and promote fat burn without leaving you hungry shortly after eating. “A cup of quinoa is 100 calories or more, however, when used in place of animal proteins on a salad it can be a great weight loss food,” explains Best. “The protein and fiber content of quinoa replaces the potential saturated fat and higher calories of a traditional animal protein on a salad.” Salads can sometimes lack the ability to fill you up, but adding a grain such as quinoa is a great way to help you lose weight without worrying about the nutritional value of your food.
