No single food guarantees weight loss, but there are lots of nutritious options that, when incorporated as part of a healthy diet, can assist support your weight-loss goals. Aside from being tasty additions to meals and snacks, nearly all of these foods contain fiber or protein (or both)—nutrients that help us feel fuller for longer. Including them every week is a simple way to make the most of your meals.

Lean protein

According to Feit, lean protein sources such as chicken, turkey, and grass-fed lean beef help keep you full, reduce cravings, and stabilize blood sugar. Plant-based proteins, such as legumes, beans, and lentils, have the same benefits and are high in fiber, which promotes satiety.

Eggs

Except for Vitamin C, eggs contain practically every necessary vitamin as well as minerals such as phosphorus, calcium, and potassium. Eggs, in addition to being a complete protein source, are also adaptable to diverse tastes.

Vegetables

According to Feit, vegetables of all kinds can help with weight loss. Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage, are strong in fiber and vitamins and can aid with digestive difficulties. Meanwhile, dark green leafy vegetables are high in protein and high in vitamins, minerals, and fiber. And crunchy vegetables like celery and jicama are excellent low-calorie snack options.

Avocados

Avocados are vastly underappreciated, according to Feit. The fruit is high in fiber and a good amount of healthy fat, making it an excellent diet for weight loss. However, because avocado is a fat source, it is calorically dense, so keep portion size in mind.

Chia Seeds

When it comes to weight loss, fiber reigns supreme. It is satiating because it slows digestion and keeps us feeling fuller for a longer time. This is especially crucial when we’re trying to lose weight by cutting back on calories. According to the USDA, a serving of chia seeds—roughly 2 tablespoons—satisfies around a fourth of daily fiber needs.

Chia seeds are simple to integrate into meals, particularly breakfast, and snacks, such as morning pudding, berry jam, and energy balls.

Fatty Fish

The 2020-2025 Dietary Guidelines for Americans advocate eating 8-10 ounces of seafood per week because it includes necessary fatty acids that can only be obtained through diet. According to a 2019 study published in Frontiers in Nutrition, omega-3 fatty acids contained in fish such as salmon, sardines, and tuna may aid to reduce body fat. Seafood is also abundant in protein, which helps us feel fuller for longer. Fresh fish is delicious, but it can be expensive to buy every week. Consider using frozen fish fillets or prawns, which are less expensive. Consider tinned fish, which is ideal for making quick salmon patties, sardine toast, or a classic niçoise salad.

Cruciferous Veggies

Broccoli, cauliflower, Brussels sprouts, and dark leafy greens like kale and rocket are examples of cruciferous vegetables. Their health benefits are numerous, and an increasing body of research links regular consumption of these vegetables to a lower risk of cancer and inflammation. Cruciferous vegetables are extremely low in calories and carbohydrates, making them an ideal nonstarchy supplement to any diet. These vegetables are simple to incorporate into your diet throughout the week. Use them as a robust base for meal-prep salads, as a low-carb substitute for grains, or in smoothies.

Whole Grains

When trying to lose weight, many people believe they must avoid starches such as pasta, bread, and rice. Fortunately, this is not the case, especially if we choose whole grains the majority of the time. Whole grains, such as whole-wheat pasta, brown rice, and quinoa, include fiber in addition to vitamins, minerals, and phytonutrients. Furthermore, our bodies and brains prefer carbohydrates for energy, so eating these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar, which can sabotage weight-loss efforts.

Apples

Fruits, like vegetables, are an excellent supplement to any healthy weight-loss diet. Apples are satisfying and low in calories due to their high water content and fiber (eat the peel), qualities that may help people lose weight. Apples are particularly useful to keep on hand throughout the week because they are inexpensive, keep for weeks in the fridge, and make an excellent portable snack. You can also be inventive and include them in recipes. Apples are great on salads and toast, as well as blended into soups and smoothies.

Foods that have been fermented

Gut health is crucial and for good reason. According to a 2020 review in Preventive Nutrition and Food Science, a proper mix of beneficial bacteria in the intestinal tract may aid to increase fat burning in addition to supporting immunity and digestion.

Probiotics (good bacteria) are found in kefir and yogurt, as well as sauerkraut, kombucha, and tempeh. Aim for a few bites or sips of probiotic-rich foods every day, in addition to prebiotics (such as bananas, asparagus, beans, and onions), which offer fuel for our beneficial gut bacteria.