Adding these delicious and satisfying foods to your weekly meals can boost your weight-loss journey. While no single food guarantees weight loss, plenty of healthy options can be the back to your goals. Incorporating these foods into a balanced diet can help keep you fuller longer and maximize your meals. Enjoy these tasty additions to your meals and snacks as part of your healthy eating plan!
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1 : Chia seeds
When it comes to shedding pounds, fiber is the real deal. It keeps us feeling full and satisfied. Chia seeds are a top-notch fiber source, with just two tablespoons giving you a quarter of your daily needs. Add them to breakfast pudding, berry jam, or energy balls. And guess what? Chia seeds also help keep things moving smoothly!
2 : Fatty fish
Another solid piece of advice! According to the 2020-2025 Dietary Guidelines for Americans, getting in at least 8 ounces of seafood each week is recommended. Seafood is jam-packed with essential nutrients and those excellent omega-3 fats we all love.
It’s also a protein powerhouse that keeps us feeling satisfied. If fresh fish is too pricey, you can go for frozen fish fillets or shrimp, which are more pocket-friendly. And hey, remember canned seafood! It’s perfect for whipping up quick and tasty dishes like salmon patties, sardine toast, or a classic niçoise salad.
So go ahead and enjoy the goodness of seafood without breaking the bank!
3 : Cruciferous vegetables
Cruciferous veggies like broccoli, cauliflower, Brussels sprouts, kale, and arugula are the bomb! Not only are they super healthy, but they also pack a punch to fight cancer and reduce inflammation. Plus, they’re low in calories and carbs, making them perfect for anyone trying to shed pounds. You can easily sneak these bad boys into your meals by using them as a base for salads, swapping them in for grains, or even blending them into smoothies. So go ahead and get your veggie game on!
4 : whole grains
Many people think they have to cut out starchy foods like pasta, bread, and rice when trying to lose weight. But guess what? That’s not the case, especially if we mostly choose whole grains. Entire grains like whole-wheat pasta, brown rice, and quinoa contain vitamins, minerals, and phytonutrients. And the best part? They’ve got fiber to keep us feeling full and satisfied. So, don’t be afraid to enjoy these delicious carbs alongside some protein and healthy fats. They’ll help curb those cravings for sugary treats and refined carbs.
Just like veggies, fruits are a brilliant addition to any weight-loss journey. Apples, in particular, are a total game-changer! They’re low in calories, high in water content, and packed with fiber. That means they’ll keep you full and satisfied without adding extra pounds. Plus, apples are super versatile and make for a tasty snack or a delicious addition to salads, toast, soups, and smoothies. So grab an apple and let the weight-loss magic begin!
6 : Fermented foods
Taking care of our gut health is super important. Not only does it help with digestion and immunity, but it can also contribute to burning fat. A Preventive Nutrition and Food Science review found that having a healthy balance of good bacteria in our gut can promote fat burning.
To keep our gut happy and healthy, we should include probiotic-rich foods in our diet. Foods like kefir, yogurt with live active cultures, homemade sauerkraut, and tempeh are fantastic sources of beneficial bacteria. And remember, prebiotics! Foods like bananas, asparagus, legumes, and onions provide the fuel our good gut bacteria need to thrive.
So, enjoy a few bites or sips of probiotic-rich foods daily, and remember to include prebiotic foods, too. Your gut will thank you for it!
7 : Pistachios
When it comes to losing weight, nuts can be a great addition to your diet. They’re filling and satisfying because of their healthy fats, fiber, and protein. The trick is to watch your portion sizes since nuts can be calorie-dense.
Now, let’s talk about pistachios! Not only are they delicious, but they also come with some excellent health benefits. Research shows that regularly munching on pistachios can help lose weight, especially around the belly area. Eating them a couple of times a week may lower the risk of future weight gain.
To savor your pistachio snacking experience, I recommend getting them in their shells. That way, you can take your time and enjoy each one mindfully. So go ahead, crack open those pistachios, and savor the flavor while you work towards your weight-loss goals!
8 : Eggs
When shedding those extra pounds, eggs are like a secret weapon. They’re a powerhouse of protein and have been shown to boost weight loss when enjoyed as part of a calorie-controlled diet. A study in the International Journal of Environmental Research and Public Health found that having eggs for brekkie can help.
And the best part? Eggs are super versatile and budget-friendly. You can whip up a batch of hard-boiled eggs for grab-and-go snacks or add them to a power bowl for a protein punch at dinner. So go ahead and crack those eggs open, my friend! They’re an excellent choice for weight loss.
9 : Avocados
Avocados are like the holy grail of any diet plan. They’re loaded with good fats and fiber, and their smooth and creamy texture adds a touch of luxury to meals and snacks.
A study published in The Journal of Nutrition in 2021 found that ladies who chowed on one avocado daily as part of their reduced-calorie diet experienced more excellent belly fat loss than those who skipped the avocados. Another study in the Journal of the American Heart Association in 2022 found that daily avocado consumption slightly lowered total and LDL-cholesterol levels.
While the research on avocados and belly fat is up in the air, one thing’s for sure: avocados are a healthy and satisfying addition to any well-balanced diet.
Suppose you’re looking to jazz up your avocado game beyond avocado toast. In that case, many delicious options exist throughout the day, like Creamy Avocado Pasta, Mango and Avocado Salad, and Avocado Chicken Salad. Get creative and relish the goodness of avocados!
10 : Dark Chocolate
You got it! Including chocolate in your weight loss journey can be a game-changer. Here’s the scoop: Depriving yourself of your favorite treats can lead to significant cravings that make sticking to your plan a real struggle.
But guess what? By incorporating foods you love, like dark chocolate (go for 70% cacao or higher for that antioxidant boost), you can satisfy your cravings and stay committed to your goals. Plus, dark chocolate has some sweet benefits for your heart and mood, according to a review in Planta Medica. So go ahead and indulge in that ounce of chocolaty goodness guilt-free!
Healthily shedding those pounds (1 to 2 pounds per week) is all about eating a balanced diet packed with protein and fiber. Luckily, there are ten unique foods that you can easily incorporate into your meals and snacks. So get ready to chow down on these tasty options and watch the pounds melt away while still nourishing your body with essential nutrients. Let’s do this!