The following foods can support weight loss and boost your overall health in a variety of ways.
1. Lean Protein
Lean protein sources, such as chicken breast, turkey, tofu and egg whites, can help preserve muscle mass while your body begins to shed body fat, says Reema Kanda, lead registered dietician for Hoag Orthopedic Institute in Orange, California. Plant-based proteins like legumes, beans and lentils may offer similar benefits, plus they’re high in fiber, so they promote satiety. Protein helps you feel fuller for longer, which helps prevent excessive snacking, adds Kanda.
2. Eggs
Eggs contain almost every essential vitamin, including vitamin A, D, E, K, and the B vitamins, plus minerals like phosphorus, calcium and potassium—and they’re a complete source of protein. Protein is more satiating than carbohydrates, so having eggs at breakfast can reduce your caloric intake throughout the day, says Kanda.
Buy Now: Available on Amazon
3. Vegetables
Vegetables of all kinds can assist with weight loss, says Feit. For example, cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage are high in fiber and vitamins and help reduce digestive issues. Meanwhile, dark green leafy vegetables contain protein and are a good source of vitamins, minerals and fiber. And crunchy vegetables like celery and jicama are great low-calorie options for snacking.
Buy Now: Available on Amazon
Explore Diet Plans From Our Featured Partners
- Free Dessert for Life + 18 Free Meals & Free Shipping on 1st Box
- “Customize It” tool lets you make your meals uniquely yours
- Fresh, pre-portioned ingredients
- $130 Off Throughout Your First 6 Boxes
- Heat, Eat & Enjoy – Meals ready to eat in under 2 minutes
- Delicious, healthy prepared meals for breakfast, lunch & dinner
- 14-day free trial
- Customized plan to fit your specific needs
- Psychology-driven approach focused on sustainable results
4. Avocados
Avocados are totally underrated, says Feit. The fruit is high in fiber and is a quality source of healthy fat, making it a great food for decreasing hunger. But since they’re a fat source, avocados are calorically dense, so it’s important to remain mindful of portion size.
Buy Now: Available on Amazon
5. Apples
“An apple before a meal may help you better manage your weight,” says Joan Salge Blake, a registered dietitian and clinical professor of nutrition at Boston University and author of Nutrition & You. Apples are high in fiber and water, which could help you eat less and cut calories at any meal, she says.
Buy Now: Available on Amazon
6. Berries
Berries are a great choice if you have a sweet tooth, says Kanda. Naturally low in calories, blueberries, strawberries and blackberries are some of the most versatile snack foods. “The best part is you will not get the sugar crash like you would with candy or sugar-loaded sweets.”
Buy Now: Available on Amazon
7. Nuts and Seeds
Nuts and seeds have different health benefits, says Feit. All nuts are a good source of fiber, protein and healthy fat, and they help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup.
Buy Now: Available on Amazon
8. Salmon
Salmon is high in protein and omega-3 fatty acids, says Rima Kleiner, registered dietitian nutritionist and founder of wellness coaching company Smart Mouth Nutrition in Greensboro, North Carolina. Research suggests omega-3 fatty acids may help individuals with overweight or obesity feel fuller. And fish in general may help you feel satisfied and fuller longer than other proteins like eggs and beef, explains Kleiner.
Buy Now: Available on Amazon
9. Shrimp
Shrimp promotes increased feelings of satiety, notes Kleiner. Eating shrimp appears to decrease appetite by stimulating the production of cholecystokinin, or CCK, a hormone that signals to your stomach that you’re satisfied. Plus, shrimp and other shellfish contain zinc and selenium, two important minerals for immune health and increased energy.
Buy Now: Available on Amazon
10. Lupini Beans
Lupini beans are high in prebiotic fiber that feeds the beneficial bacteria in your gut, adds Landau. “When your gut bacteria is well nourished, the number and type of bacteria present multiplies. A well-populated and diverse microbiome improves gut health, which makes your cells more responsive to insulin, helping to remove fat stored around the waist.” she says.
Buy Now: Available on Amazon
11. Unripe Bananas
Unripe bananas contain one of the world’s richest sources of prebiotic-resistant starch, notes Landau. Prebiotic-resistant starch makes your cells more responsive to insulin, helping to prevent fat storage around your waistline. Combined with protein (say, in a smoothie with a protein powder and/or nut butter), it can keep you satisfied for hours.
Buy Now: Available on Amazon
12. Raw Oats
Raw oats are full of resistant starch—a type of starch that resists digestion—which is very weight loss-friendly, says Landau. In the process of digestion, resistant starch releases byproducts that can make your cells more responsive to insulin, helping to reduce stubborn fat around your midsection.
Buy Now: Available on Amazon
13. Sauerkraut
Sauerkraut, or fermented cabbage, is both a prebiotic and probiotic food, says Dr. Olesiak, meaning it adds beneficial bacteria to your gastrointestinal tract and feeds the good bacteria already there. Sauerkraut is also high in fiber, helping control appetite and regulate blood glucose levels, he adds.
Buy Now: Available on Amazon
14. Legumes
Legumes have a positive effect on satiety and gut health, per Landau. Their high fiber content keeps you feeling fuller for longer, which prevents overeating. Plus, they contain nutrients that nourish your gut bacteria, too.
Buy Now: Available on Amazon
15. Chia Seeds
Chia seeds can help with weight control in two ways, explains Dr. Olesiak. First, they’re loaded with fiber that can help you feel full, preventing overeating. Second, they expand in water, so if you eat them in their unsoaked form, they grow in your stomach, taking up more space and becoming a natural appetite suppressant.
Buy Now: Available on Amazon
16. Water
While water isn’t a food, it’s just as important when it comes to healthy weight loss. “In my experience, working with individuals who want to lose [a bit of] excess weight, some folks confuse their feelings of hunger with thirst,” says Salge Blake. “Drinking adequate amounts of water throughout the day may help hydrate them and reduce mindless munching.”
Buy Now: Available on Amazon
17. Greek Yogurt
Low-fat Greek yogurt is higher in protein than standard varieties, Salge Blake continues, and serves a great way to add the satiety-promoting nutrient to your breakfast or a healthy afternoon snack. “This will help you ward off midmorning or afternoon hunger and impulsive, unplanned snacking.”
18. Potatoes
Boiled or baked potatoes can be a helpful starchy food to incorporate into your diet, but avoid heavy toppings like sour cream, butter and full-fat cheese, advises Kanda. That way, you can fill your stomach while keeping your caloric intake in check.
19. Whole Grains
Whole grains are nutrient-dense carbohydrates (full of fiber and protein) that can keep you satisfied and prevent cravings, says Kanda. “Brown rice and quinoa will give you the sustained energy that you need from a meal.”
20. Soups
Soup is a great way to consume the low-calorie, high-volume foods that are key to weight loss, adds Salge Blake. She recommends having vegetable soup before a meal for the most benefits. “The high liquid volume of soup, along with the veggies, may expand the stomach and delay its emptying.”. In other words, you’ll feel more satiated and eat less at the meal, decreasing your overall daily calorie intake.
Instead of focusing on eating less to lose weight, Kanda recommends eating smarter by focusing on nutrient-dense, satisfying foods to support a healthy metabolism.
