Losing or maintaining healthy weight is not about skipping meals or following a crazy diet, it’s about eating the right foods that fuel your body and keep you satisfied while supporting long term health. The best foods for your weight journey will be rich in protein, fiber, and healthy fats, while being lower in empty calories.
Here’s a list of some of the best foods to consider if you want to lose weight, and feel healthier.
1. Eggs
Eggs are a great source of protein and healthy fats. Eggs are one of the best breakfasts you can eat to keep you full longer and make you less likely to snack.
2. Leafy Greens
Spinach, kale, arugula, and lettuce are very low in calories, but are packed with vitamins, minerals, and fiber. You can eat a lot of it, without eating many calories.
3. Salmon
Fatty fish like salmon, sardines, and mackerel are a source of omega-3 fatty acids and high quality protein. All things that support your metabolism and health of your heart.
4. Chicken Breast
Chicken breast is a source of lean protein that helps to maintain muscle mass while promoting fat loss! It is satisfying, versatile and makes meal prep easy.
5. Beans and Lentils
Beans, lentils, and chickpeas are good sources of protein and fiber. They promote better digestion and improve satiety, making you feel happier and quicker in between meals, which helps prevent binge eating.
6. Nuts
Nuts like Almonds, Walnuts, and Pistachios are a calorie dense food but they underline a great source of healthy fats, fiber, and protein in your diet. A handful of nuts makes a great nutrient dense and satisfying snack.
7. Avocados
Avocados are a source of healthy fats and fiber that has more fat than most fruits. They help to fill you up while also provide you with valuable nutrients.
8. Berries
Blueberries, raspberries, and strawberries are nutrient dense fruits that are lower in sugar but high in antioxidants and fiber! This makes them a great option for when you’re thinking about something sweet.
9. Oats
Oats are whole grain that helps stabilize blood sugar levels and keeps you full while providing a slow and controlled release of energy. Making them a perfect buy to add to your breakfast!
10. Greek Yogurt
Greek yogurt is high in protein and probiotics and can help with gut health and is useful for satiety.
11. Quinoa
Quinoa is gluten-free and is a complete protein with fiber and essential minerals, making it an excellent rice or pasta replacement.
12. Broccoli
Broccoli and other cruciferous vegetables (cauliflower, Brussels sprouts) contain mostly fiber, low in calories, and great nutrients that are helpful for any fat loss effort.
13. Cottage Cheese
Also low-fat cottage cheese is high in protein and filling so it makes a great snack or post-workout meal.
14. Green Tea
Green tea is packed with antioxidants, and studies suggest green tea also increases your metabolism and fat burning (when combined with a balanced diet).
15. Apples
Apples are filled with fiber and water, making them a naturally sweet, filling snack that can help curb your cravings without adding tons of calories.
16. Sweet Potatoes
Sweet potatoes are full of vitamins and minerals and they provide fiber and slow to digest carbohydrates so you have enough energy to help you stay full and energized without spiking blood sugar.
17. Chia seeds
Don’t let their small size fool you, chia seeds swell once they absorb water, and once in your stomach, they cause you to feel full for hours.
18. Tuna
Because of its leanness, tuna is an excellent source of protein and low-calorie source for quick and savory meals.
19. Cucumbers
Cucumbers are one of very few foods that are low-calorie and high-water content, making them a refreshing and hydrating snack.
20. Dark chocolate (in moderation)
With many antioxidants and healthy fats, a couple of small pieces of dark chocolate can satisfy the sweet tooth cravings, without ruining your hard work.
Final Thoughts
Your pathway to health weight gain or weight loss will not be a dietary restriction, rather smarter food choices. By incorporating these 20 powerful foods into your daily food choices, you will feel fuller sooner, have more energy, and provide your body with the vitamins and minerals it needs in order to function properly. Coupled with daily exercise, quality sleep habits, and stress management, you are well on your way to a healthier, happier lifestyle!
