They're a rich source of complex carbohydrates, which can help provide sustained energy throughout your day. Although they are pretty low-calorie as it is, what makes chickpeas such a great food for managing weight is their nutrient density.

Research shows that choosing foods with high nutrient density hummus is provided as an example in the study can help maximize each calorie and provide a slew of unique health-promoting ingredients while supporting healthy weight loss. Chickpeas can be easily incorporated into soups, stews, salads and side dishes, and when you roast them with spices, they are an addictive snack to eat in front of the TV.

The tender, buttery beans soak up any flavors you decide to pair them with. Cooked dried chickpeas are incredible, but the canned version can be a quick and convenient option — just choose lower-sodium varieties when possible. TRY IT: Delicious Chickpea Recipes. There may be nothing more comforting on a cold morning than a steaming bowl of oatmeal topped with fruit.

The morning fave is also great for weight loss. The fiber and protein content of oats can keep you feeling full. Just ½ cup of uncooked oats has at least 4 grams of fiber and only calories — and it expands when cooked to yield 1 cup. Oatmeal has many other health benefits as well: Not only does the soluble fiber in oats help to reduce LDL cholesterol, but the prebiotics in oats feed the good bacteria in your gut, helping it proliferate.

Oats aren't just for breakfast; they can be ground into oat flour for baking and even transformed into savory oat bowls for lunch or dinnertime. One secret hack nutritionists love: Add a scoop of oats to your smoothie to make it more filling. TRY IT: Twists to Your Overnight Oats.

You may have noticed kefir hanging out in the grocery store next to the yogurt, and wondered what it is: Tart and tangy, kefir is a fermented milk drink that has been around for more 2, years.

Since kefir is fermented, it's a rich source of probiotics , which help regulate a healthy gut—it also contains other important nutrients such as protein. One cup of kefir has a little more than calories and 10 grams of protein depending on the brand and variety—that's a lot of nutrition bang for your calorie buck.

Keeping your gut healthy with the probiotics in kefir can also help you lose pounds; recent studies suggest that there may be a relationship between gut health and a person's ability to lose weight.

Kefir provides diverse probiotics good bacteria to help balance the microbiome, which in turn yields tremendous digestive benefits. Kefir can be enjoyed straight from the bottle, added to smoothies and used in overnight oats or chia pudding choose the plain varieties with no added sugar.

Raspberries are one of the tastiest and most cheerful-looking berries, but that's not all—t hey boast a whopping 8 grams of fiber per cup, making them the perfect low-calorie nutrient-dense food. Add them to oatmeal, yogurt or a smoothie to make your breakfast feel even more substantial.

One cup has only about 64 calories. Animal studies conducted by researchers at Oregon State University found that the consumption of the equivalent of one serving of raspberries daily curbed weight gain in mice, even when they ate an unhealthy and high-fat diet.

And since raspberries are free from added sugar, they are a great natural way to sweeten practically any recipe, including baked goods and breakfast bowls. They add great vibrant color to smoothies and a refreshing bite in muffins too.

A delicious staple of Mexican and Cuban cooking, black beans are loaded with fiber, folate, potassium and protein, making them an excellent and versatile part of any weight-loss plan.

One cup of low-salt black beans has calories, This makes black beans one of the best ways to get protein on a plant-based diet, so much so that the U.

Dietary Guidelines for Americans counts black beans as both a vegetable and a protein! You can also reduce sodium by rinsing canned beans in a colander before cooking or eating them. Some favorite ways to incorporate beans into your routine: mix them into a salad or salsa for extra heft and protein, cook into a veggie chili, or cook up a batch of delicious black bean and quinoa soup.

If you want a crunchy, filling snack to grab on the go, skip the chips and munch on tasty walnuts, which are rich in heart-healthy monounsaturated fats.

One ounce comes is less than calories and provides 4 grams of protein and 2 grams of fiber. But they have an even more important role in helping manage weight: After munching on walnuts, you'll feel fuller than you would with other snacks.

Research has established that walnuts, in particular, help to curb cravings that you may experience in between meals. Walnuts also offer over twice the amount of antioxidant polyphenols than many other nuts, including peanuts and tree nuts, as shown by initial studies.

Research findings show that when compared to control diets, walnut-enriched diets resulted in significantly greater decreases in total and LDL cholesterol and triglyceride, too. They also contain prebiotics that have been shown to positively impact gut bacteria.

Enjoy walnuts on their own or add them to grain dishes like quinoa, wheat berries or couscous. Chopped walnuts can be folded into ground meat dishes, and they are great to use for added texture and crunch in baked goods.

Moist, flavorful salmon should be the centerpiece of any weight-loss plan. According to recent research , when combined with a calorie-controlled diet, eating seafood such as salmon may increase weight loss.

The versatile pink fish is fairly low in calories, at less than for a 3-ounce serving, and it's packed with essential omega-3 fatty acids, which we need to get regularly from our diet, since our body can't produce them.

These nutritious fatty acids can contribute to a healthy heart as well as benefit cholesterol, triglycerides, inflammation and even blood clotting. Plus, the combo of healthy fats and protein in salmon make it extremely satisfying.

Opt to bake or air-fry your salmon , as you won't need to use much oil. Get creative with different herbs and spices whenever you can, as this will encourage you to cut back on high-sodium staples and avoid the salt shaker, a major player in weight gain.

We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few. You can enjoy salmon on its own or transform it into something creative like delicious salmon burgers.

Canned salmon can be a great option to have on hand for last-minute lunch salads. Just stick to varieties with lower amounts of sodium when possible. TRY IT: Easy Salmon Recipes. Take a pass on the iceberg lettuce, and instead head straight for the darker greens when you're shopping the produce aisle.

Spinach, kale and other dark leafy greens are low-calorie and low on the glycemic index, making them ideal foods for achieving and maintaining a healthy body weight. More importantly, adding more green veggies to a balanced diet can increase dietary fiber intake, improve digestive health and assist in weight management.

Plant-based foods that are rich in nutrients and fiber, like dark leafy greens, help enhance satiety. Kale is virtually fat-free and a single cup contains about 30 calories, alongside good amounts of vitamins A, K, C, B6, calcium, potassium and magnesium.

Spinach is loaded with minerals like potassium which can help offset the effects of sodium. Whether tossed as a salad or sautéed as a side for dinner, dark leafy greens are a no-brainer to include in your diet. Add them to smoothies for more bulk and a dose of both fiber and key vitamins and minerals.

TRY IT: Different Ways to Eat Kale. Eggs aren't just for breakfast anymore. Omelettes, shakshuka and veggie-forward skillet scrambles can be satisfying, delicious dinners. And the best part is that s ome initial research indicates that eggs, which are low in calories and rich in other dietary nutrients , may aid in weight loss over time.

Even adding a hard-boiled egg atop a salad at lunch can help keep you full until dinner. While you may be tempted to skip the yolk and stick with egg whites to cut down on calories, the yolk is extremely nutrient-dense. Egg yolk contains filling healthy fats as well as special nutrients like choline and vitamin D.

The small calorie investment per yolk will provide a big bang for your buck and keep you fuller longer. Plus, an entire egg is only about 70 to 80 calories.

Experiment with a wide variety of egg recipes like jammy egg toast, breakfast burritos, frittatas and more. Better yet, simply hard-boil a batch to enjoy as a snack.

When you want something tasty to snack on at the movies, skip the buttery popcorn, and bring a bag of pistachios instead.

They'll fill you up far faster, because they're packed with 6 grams of plant protein per serving and they fuel your body with essential amino acids.

Pistachios also provide 3 grams of fiber per serving at only calories per ounce. And unlike some other nuts, you can eat more than just a few before hitting your max: There are 49 pistachios in one serving, compared to 23 almonds or 18 cashews, making them feel like a more substantial snack.

When you're buying pistachios, go for the ones still in the shell. Here's why: Initial research published in the journal Appetite found that the process of shelling pistachios signaled snackers to slow down — the shells themselves served as a reminder of how much they had already eaten.

High protein foods may be especially helpful for weight loss. Lean meat, fish, legumes, and dairy products are great sources of protein. Many foods are delicious, nutritious, and supportive of your goals to reach 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. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Having a healthy snack on hand can help you add nutrients to your diet and feel less hungry when you sit down to a meal. Here are 29 healthy snacks…. There are many things you can do to lose weight and improve health.

Here are the 25 best diet tips, which you can start implementing now. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 16 of the Best Foods for Your Healthy Weight Journey.

Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Lisa Wartenberg, MFA, RD, LD — Updated on June 13, How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Leafy greens. Cruciferous vegetables. Chicken breast and some lean meats.

Potatoes and other root vegetables. Beans and legumes. Cottage cheese. Whole grains. Chili pepper. Chia seeds. Full-fat whole Greek yogurt. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jun 13, Written By Lisa Wartenberg. Medically Reviewed By Alissa Palladino, MS, RDN, LD, CPT. Dec 20, Written By Lisa Wartenberg. Share this article. Read this next.

By Ariane Lang, BSc, MBA and Franziska Spritzler. The 25 Best Diet Tips to Lose Weight and Improve Health. By Jillian Kubala, MS, RD. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Does Vaping Make You Lose Weight? Medically reviewed by Danielle Hildreth, RN, CPT. How Long Does It Take to Recover from Weight Loss Surgery? READ MORE. Why Weight Loss Surgery Is One of the Most Effective Ways to Lower Blood Pressure New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure.

In addition to being delicious, pistachios come with a slew of health perks. According to a study in Nutrients , regular consumption of pistachios was associated with weight loss, including in the belly, in overweight people.

We suggest buying pistachios in shells—shelling them as you snack is a simple way to promote mindful eating! Pictured Recipe: Spiralized Zucchini Nest Eggs. The egg really is a near-perfect protein, especially when it comes to weight loss.

Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet, according to a study in the International Journal of Environmental Research and Public Health. Eggs are also economical and versatile enough to meal-prep ahead for grab-and-go snacks and lunches for the week or to top a power bowl at dinner.

Pictured Recipe: Avocado Toast with Burrata. Avocados seem to make the cut when it comes to pretty much any diet plan.

The reasons? They deliver a one-two punch of healthy fats and fiber, plus a buttery texture that adds richness to meals and snacks.

A study in The Journal of Nutrition suggests females who consumed one avocado a day along with a reduced-calorie diet had greater visceral fat tissue loss than females who did not include avocado in their reduced-calorie diet.

But another Journal of the American Heart Association study found no such effects, although eating one avocado daily slightly decreased total and LDL cholesterol the bad kind. While research is mixed about the effects of avocado on belly fat, they are a nutritious and satisfying addition to a healthy diet.

Pictured Recipe: Chocolate de Agua Mexican Hot Chocolate. Yes, chocolate can help you lose weight, and here's why: A healthy weight loss diet is more likely to be effective if it's sustainable for the long term. A review published in Current Nutrition Reports found that depriving yourself of your favorite foods can lead to cravings for those foods.

Those cravings may become so intense that you stop trying to lose weight because you always feel deprived. Including foods you enjoy, like chocolate, may actually help you stick with a weight loss plan.

You'll also benefit from its heart-healthy and mood-boosting perks, per a review in Planta Medica. Eating a balanced diet with adequate protein and fiber goes a long way in helping with healthy weight loss 1 to 2 pounds per week.

These 10 foods are some of the best—and easiest—foods to incorporate into your diet, so plan on adding them as meals and snacks in the coming weeks to help you manage your weight while still getting the nutrients your body needs.

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Healthy Eating Best Healthy Foods. By Carolyn Hodges, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Reviewed by Dietitian Elizabeth Ward, M. In This Article View All.

In This Article. Chia Seeds. Fatty Fish. Cruciferous Vegetables. Whole Grains. Fermented Foods. Dark Chocolate. The Bottom Line. Healthy Gut Tonic with Chia. The 10 Best Anti-Inflammatory Foods for Weight Loss.

Low-Calorie Dinners with Whole Grains. Can Probiotics Help You Lose Weight? Was this page helpful? Thanks for your feedback! Oats are a whole grain rich in various vitamins, minerals, and antioxidants.

They also contain large amounts of beta-glucan. When this type of water-soluble fiber dissolves, it creates a thick gel-like substance in your gut.

This is why fiber is so good at keeping you full. You'll want to choose the plain oats versus those heat-and-eat flavored packets that can be loaded with hidden sugars. Plus, a bowl of savory oatmeal is always going to be a better choice than sugary dry cereal. Research has actually found that eating oatmeal for breakfast helps you feel full and decreases calorie consumption later in the day—a win-win for weight loss.

You've likely heard it before: Leafy greens like romaine, spinach, and red leaf lettuce are perfect additions to a weight-loss diet. That's because they're low in calories and high in fiber, while also working as the base for incredible filling salads.

When crafting a green or a grain bowl , be sure to watch out for high-calorie toppings such as nuts and seeds, cheese, or creamy dressings. If added in excess, these can derail the slimming powers of any lettuce blend. Like meat, soy is considered a "complete protein," which means it contains all the essential amino acids you need for optimal health.

Soy is available in many forms, such as tofu, edamame, soy milk, and roasted soy nuts. Soy has also been found to be just as effective as a high-protein meat-based diet at curbing appetite. And, yes, soy is safe to eat. Just limit yourself to less than three servings each day—something most people won't need to worry about anyway.

Fall deeper in love with soy foods with this crispy tofu taco recipe. These deliciously orange and purple! spuds are a good source of vitamins, minerals, and antioxidants. Sweet potatoes are also high in water, and just one cup of diced sweet potato contains 4 grams of fiber lots of it is in the skin, so refrain from peeling and only calories.

It's easy to see why they made this top list of weight-loss foods. Fruit is an important part of any weight-loss plan.

Even though fruit contains simple sugars some varieties more so than others , most fruits are low in calories , rich in phytochemicals, and good sources of fiber, which is why research connects eating fruit with a lower risk of weight gain and obesity.

Aim for two to four servings of fruit each day, but hold the cold-pressed juice. Even though it's made from fruit, juicing fruit strips it of its filling fiber, leaving mostly just the sugar, which can lead to weight gain.

You probably think of salmon as the heart-healthy fish that's full of omega-3s and 6s and that you're probably not getting enough of it.

This fatty fish can also help you lose weight. Omega-3s have been shown to decrease inflammation, increase calorie burn , and reduce appetite, all of which work to promote weight loss.

Try to get at least two servings of fatty fish each week—a pretty reasonable tweak to most diets. Don't be fooled by their size—these tiny seeds pack a lot of punch.

Chia seeds are rich in vitamins, minerals, phytochemicals, and omega-3 fatty acids. Two tablespoons contain 40 percent of your total daily fiber needs, and by now you know the slimming powers of fiber.

A recent study found that adding 2 to 3 teaspoons of chia seeds to a midmorning snack can reduce your desire to eat sugary foods as the day goes on. Yogurt—creamy, delicious, and healthy—has been shown to increase levels of a glucagon-like peptide GLP-1 , which is a hormone released by the pancreas that works to lower appetite to avoid overeating.

Just make sure you opt for plain Greek yogurt instead of those flavored or fruit-on-the-bottom versions that are high in calories and sugar.

Greek yogurt has more protein, less sugar, and fewer calories. Bonus: You can also cook with Greek yogurt. Green, oolong, and white tea contain caffeine, which, as you learned with coffee, has metabolism-boosting powers.

Certain tea varieties also contain different antioxidants, such as epigallocatechin gallate EGCG to promote weight loss. Discover five types of tea that will help you lose weight.

No, prunes are not just for making juice to help with digestion. Just five of these naturally sweetened dried plums contain 3. Plus, snacking on prunes has been shown to decrease hunger and sugar cravings during meals later. Try 'em raw, or get a little more creative in the kitchen.

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It seems like every few months a new food, drink or supplement is hyped as "the secret to weight loss!

In reality, losing weight safely means eating a variety of low-calorie, nutrient-dense foods while avoiding heavily processed foods that are high in excess calories and saturated fat.

The good news is that the best foods to support healthy weight loss don't have to be expensive or hard-to-find. The best foods to help you lose weight can be found in any local grocery store. One way to start your healthy weight-loss plan is to fill your shopping card with high-fiber foods, which are often naturally lower in calories, help keep you fuller longer and also help regulate blood sugar levels.

Pair those up with foods rich in lean protein — which also help you feel full — for a tasty and healthy combo that can put you on the road to shedding some pounds. Don't forget the other crucial pieces of a healthy lifestyle that will help you lose weight: getting regular moderate exercise , limiting processed foods high in sodium and other sugary items , as well as staying hydrated to aid digestion.

Take a look at this list of delicious, nutritious and versatile foods that can help you in your weight loss journey — and then get cooking! Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you to gain a broader perspective by reading our coverage of the hazards of diet culture.

Most people only think about pumpkin in the fall, when spiced lattes and tasty pies hit the menu. But pumpkin should be on your radar all year long. With more fiber than quinoa and more potassium than a banana, pumpkin purée is an antioxidant-rich choice that's naturally low in calories.

One cup has only about 80 calories and is loaded with vitamins and minerals. Pumpkin gets its bright orange color from beta-carotene, a carotenoid the body uses to make vitamin A.

The benefits don't stop with purée; with about 7 grams of protein per snack-size serving, pepitas a. pumpkin seeds are a great addition to most diets. Chickpeas are having a moment, and it's about time! This legume is a vegan powerhouse filled with fiber and plant-based protein, both of which can assist in your weight loss efforts.

Chickpeas are also packed with folate, iron, immune-boosting antioxidants and bloat-busting minerals. They're a rich source of complex carbohydrates, which can help provide sustained energy throughout your day.

Although they are pretty low-calorie as it is, what makes chickpeas such a great food for managing weight is their nutrient density. Research shows that choosing foods with high nutrient density hummus is provided as an example in the study can help maximize each calorie and provide a slew of unique health-promoting ingredients while supporting healthy weight loss.

Chickpeas can be easily incorporated into soups, stews, salads and side dishes, and when you roast them with spices, they are an addictive snack to eat in front of the TV.

The tender, buttery beans soak up any flavors you decide to pair them with. Cooked dried chickpeas are incredible, but the canned version can be a quick and convenient option — just choose lower-sodium varieties when possible.

TRY IT: Delicious Chickpea Recipes. There may be nothing more comforting on a cold morning than a steaming bowl of oatmeal topped with fruit. The morning fave is also great for weight loss.

The fiber and protein content of oats can keep you feeling full. Just ½ cup of uncooked oats has at least 4 grams of fiber and only calories — and it expands when cooked to yield 1 cup. Oatmeal has many other health benefits as well: Not only does the soluble fiber in oats help to reduce LDL cholesterol, but the prebiotics in oats feed the good bacteria in your gut, helping it proliferate.

Oats aren't just for breakfast; they can be ground into oat flour for baking and even transformed into savory oat bowls for lunch or dinnertime. One secret hack nutritionists love: Add a scoop of oats to your smoothie to make it more filling. TRY IT: Twists to Your Overnight Oats.

You may have noticed kefir hanging out in the grocery store next to the yogurt, and wondered what it is: Tart and tangy, kefir is a fermented milk drink that has been around for more 2, years. Since kefir is fermented, it's a rich source of probiotics , which help regulate a healthy gut—it also contains other important nutrients such as protein.

One cup of kefir has a little more than calories and 10 grams of protein depending on the brand and variety—that's a lot of nutrition bang for your calorie buck. Keeping your gut healthy with the probiotics in kefir can also help you lose pounds; recent studies suggest that there may be a relationship between gut health and a person's ability to lose weight.

Kefir provides diverse probiotics good bacteria to help balance the microbiome, which in turn yields tremendous digestive benefits. Kefir can be enjoyed straight from the bottle, added to smoothies and used in overnight oats or chia pudding choose the plain varieties with no added sugar. Raspberries are one of the tastiest and most cheerful-looking berries, but that's not all—t hey boast a whopping 8 grams of fiber per cup, making them the perfect low-calorie nutrient-dense food.

Add them to oatmeal, yogurt or a smoothie to make your breakfast feel even more substantial. One cup has only about 64 calories. Animal studies conducted by researchers at Oregon State University found that the consumption of the equivalent of one serving of raspberries daily curbed weight gain in mice, even when they ate an unhealthy and high-fat diet.

And since raspberries are free from added sugar, they are a great natural way to sweeten practically any recipe, including baked goods and breakfast bowls. They add great vibrant color to smoothies and a refreshing bite in muffins too.

A delicious staple of Mexican and Cuban cooking, black beans are loaded with fiber, folate, potassium and protein, making them an excellent and versatile part of any weight-loss plan. One cup of low-salt black beans has calories, This makes black beans one of the best ways to get protein on a plant-based diet, so much so that the U.

Dietary Guidelines for Americans counts black beans as both a vegetable and a protein! You can also reduce sodium by rinsing canned beans in a colander before cooking or eating them. Some favorite ways to incorporate beans into your routine: mix them into a salad or salsa for extra heft and protein, cook into a veggie chili, or cook up a batch of delicious black bean and quinoa soup.

If you want a crunchy, filling snack to grab on the go, skip the chips and munch on tasty walnuts, which are rich in heart-healthy monounsaturated fats. However, specific foods can bring additional benefits, such as eggs, fish, lean meat and proteins, and fruits and vegetables, such as avocado.

That said, focusing on nutrient-dense whole foods can provide the body with essential vitamins, minerals, and other compounds vital to good bodily function and overall health.

A balanced diet including fruits, vegetables, beans and pulses, lean proteins, healthy fats, and whole grains is a good starting point for weight loss diet planning. Once a person ensures they are getting all the necessary nutrients for a healthy body, they can either reduce calorie intake or increase activity levels to start losing weight at a moderate rate.

Eggs are high in protein, unsaturated fats, vitamins A and D, iron, and calcium. Foods that are high in protein can help people to feel fuller for longer , something known as satiety.

Multiple studies show that people who eat eggs as part of a high protein breakfast report greater feelings of fullness throughout the day than those eating low protein meals.

Prioritizing satiating proteins can help people to reduce their overall calorie intake without intense hunger feelings. Similarly to eggs, fish can provide high amounts of protein and healthy fats in a relatively low calorie package.

As a result, replacing meats such as beef and pork with lean seafood can reduce overall calorie intake and aid weight loss. Oily fish can also play a crucial role in overall health. Salmon, mackerel, and sardines contain high levels of Omega-3, a polyunsaturated fatty acid.

As part of a balanced diet, these fats can help reduce the risk of heart and metabolic diseases. All proteins can increase satiety and aid weight loss. However, when choosing meat as a primary protein source, it is important to opt for lean sources to reduce fat and caloric intake.

For people following a plant-based diet or those wishing to limit their intake of animal products, there are several healthy protein sources available, including:.

Whole fruits and vegetables can provide good amounts of fiber, carbohydrates, vitamins, and minerals. Certain items can also add protein and natural sugars to the diet.

While fruits are naturally high in sugar, they are also good sources of vitamins, minerals, and fiber. In fact, the fiber content in many fruits helps to delay sugar release into the bloodstream, keeping blood sugar levels stable and providing a more consistent release of energy.

A balanced diet rich in different fruits and vegetables can not only help in weight loss but can reduce the risk of diabetes, high blood pressure, and heart disease.

Leafy green vegetables are good sources of carbohydrates and fiber. They are also high in thylakoid plant compounds, which have additional links with satiety and weight management.

Cruciferous vegetables are also high in fiber but are notably food plant-based protein sources, which may benefit weight loss. Common cruciferous vegetables include:. Avocados are fruits rich in healthy fats, fiber, and many other nutrients. They may assist weight management by promoting satiety.

Additionally, they help your body absorb important fat-soluble vitamins and contain many important nutrients, including fiber and potassium. While people may assume that fats are counterproductive to weight loss, they are essential to overall health and numerous body functions.

Prioritizing unsaturated fats over saturated fats can be of particular benefit to health. Avocados contain high amounts of oleic acid, an unsaturated fat that is also found in olives and olive oil.

But cinnamon can mimic the activity of insulin, changing the metabolism of carbohydrates and sugar. The easiest way to consume ginseng is by drinking it as tea.

Fresh ginger root is packed with beneficial nutrients and relaxes the intestinal tract, explains Dr. It also helps lower inflammation and cholesterol, improves digestion, provides general relaxation, and burns fat. There are other benefits of ginger , too, including muscle pain relief and lowered risk of heart disease.

Not only will turmeric help speed up your metabolism and burn fat, which will result in weight loss, but it can also help reduce cholesterol levels and benefit weight loss by reducing adipose tissue weight gain, according to Dr. Check out these other turmeric health benefits.

Kale earns its superfood status by being low in calories and packed full of vitamins and minerals. It is also rich in protein, at 2 grams a cup and is full of antioxidants that counteract aging and diseases such as cancer.

Cucumbers are loaded with fiber, and low in calories, making them great for digestive health and weight loss, explains Dr. They also contain the flavonol antioxidant, quercetin, helping fight inflammation in the digestive system and reducing the symptoms of leaky gut. No, this is not a typo.

According to nutritionist and co-author of Diabetes Comfort Food Diet along with the editors of Prevention , Laura Cipullo , R. Why chocolate? It contains antioxidants and is a source of satiating fat. Beans are an important weight loss food, as they are not only versatile, but will help you to feel full for hours due to their high content of insoluble fiber.

Cipullo points out that button mushrooms contain glutamic acid , a compound that tastes just like salt. Instead of noshing on potato chips or salted nuts—foods that most of us struggle to eat in small quantities—add raw or cooked mushrooms to your sandwich, wrap or as a side with lunch to get the salty taste you crave.

You can also incorporate them in nearly every meal, including omelets, salads, and wraps, stir fry and stews. Some people are even making mushroom coffee. The middle eastern spread—made primarily out of garbanzo beans, olive oil, and tahini—is a great diet food according to Cipullo.

She suggests using one-third a cup to add to veggie sandwiches or just as a snack with a side of veggies. Okay, so water is not a food, but it is definitely a must-have when optimizing your nutrition goals, according to Cipullo.