10 Foods to Help You in Your Weight Loss Journey
Losing weight doesn’t have to be all about what you can’t eat. You can use the right foods to your advantage to help you lose weight.
Certain foods can help fight off cravings and help keep you full longer, while also being delicious. Here, we’ll cover 10 of the best weight loss foods to help you progress toward your wellness goals.
The 10 Best Weight Loss Foods
1. Avocados
Creamy, delicious, and satisfying. Full of healthy fats.
Avocados are certainly unique compared to other fruits.
With their high content of monounsaturated oleic acid and vitamins and minerals, avocados are one of the best weight loss foods. The high-fat content in avocados is proven to help the body absorb fat-soluble vitamins better.
Along with their high content of healthy fats, avocados also contain:
- Fibre
- Potassium
- A low-carb content
- Phytonutrients
- Vitamin C
- Vitamin E
- B vitamins
- Magnesium
2. Beans and Legumes
Beans and legumes are excellent sources of plant-based protein and fibre. They are also highly filling and affordable.
With their high fibre content and slower rate of digestion, beans are great for maintaining feelings of fullness.
*Note* With their high content of fibre and resistant starch, some individuals may notice beans and legumes cause bloating and gas. To decrease these effects, try preparing beans by soaking them in water for several hours before cooking them.
3. Nuts
Nuts are one of the best weight loss snacks for busy people — just grab a handful and go!
Nuts provide various vitamins and minerals, including:
- Healthy fats
- Fibre
- Plant compounds
- Vitamin E
- B vitamins
- Copper
- Phosphorus
- Iron
- Calcium
- Selenium
- Potassium
- Magnesium
Several studies have demonstrated a connection between nuts and weight loss. With their high fibre and protein content, nuts can help keep you from feeling deprived.
4. Homemade Veggie-Packed Soups
Soups are a great way to significantly increase the number of vegetables you consume. Plus, making your soup allows you to pack it full of healthy ingredients you love.
With the right combination of veggies, lean meat, and whole grains, soups can easily serve as a filling meal rather than an appetizer or side dish. Or, you can enjoy a veggie-based soup before dinner to help you eat less of the main meal.
Try making homemade soup featuring an array of healthy foods, such as:
- Lean meat (chicken, beef, venison)
- Beans or legumes
- Barley, bulgur, or brown rice
- Broccoli
- Cauliflower
- Cabbage
- Brussels sprouts.
- Asparagus
Opt for soups made from a water or broth base rather than cream to save on calories.
The high water content of soup will help keep you hydrated and keep you feeling full longer.
5. Apples
Are fruits good for weight loss? Many people wonder if the sugar content in fruit will hinder their weight loss efforts.
However, the sugar in fruits is paired with micronutrients and fibre, a nutrient that helps slow the absorption of sugar into the bloodstream. Fibre also promotes regularity, supports healthy digestion, and promotes satiety.
Along with their high fibre content, apples contain a vast array of vitamins and minerals to nourish the body. Be sure to eat the entire fruit rather than choosing applesauce or apple juice.
Some of the other best fruits for weight loss include:
- Grapefruit
- Berries
- Oranges
- Lemons
- Kiwis
- Stone fruits (plums, peaches, nectarines, tart cherries)
- Pears
- Cantaloupe
6. Dark Chocolate
Dark chocolate is one of the best weight loss foods. Yes, we said it.
Although studies are ongoing on the potential connection between dark chocolate and weight loss efforts, including a piece or two of dark chocolate in your day can help keep you on track.
Feeling deprived when dieting often backfires. Incorporating dark chocolate into your daily diet can help diminish feelings of restriction and keep you motivated. Plus, dark chocolate offers polyphenols, fibre, and essential minerals.
Look for true dark chocolate that contains at least 70% cacao content. Milk chocolate is typically packed with sugar and calories.
7. Whole Eggs
For years, eggs were deemed unhealthy due to their cholesterol content. These misconceptions have been dismissed, with whole eggs now being praised for their nutrient content and potential weight loss benefits. Studies have proven that eating eggs for breakfast supports weight loss efforts!
Just one egg boasts:
- Vitamin D (one of the rare food sources of Vitamin D)
- Choline
- High-quality protein
- Healthy fats
- Carotenoids such as lutein and zeaxanthin help protect eye health and Iron
- Healthy fat
Eggs are also one of the most versatile foods. Eat them scrambled, boiled, poached, or make a veggie-packed omelette.
8. Leafy Greens
Leafy greens are loaded with key nutrients, including:
- Fibre
- Thylakoids (compounds linked to improved appetite management and satiety)
- Antioxidants
- Potassium
- Micronutrients
- Vitamin K
- Magnesium
- Calcium
- Iron
- Vitamin A
Try adding more collard greens, kale, Swiss chard, and spinach to your diet. One of the best ways to increase your intake of greens is with smoothies.
If you are looking for the best smoothies for weight loss, try making your own with a mix of:
- 2 or 3 handfuls of leafy greens
- Fresh or frozen fruit (blueberries add a massive dose of nutrients and naturally sweet flavour)
- A spoonful or two of fat yogurt
- A scoop of high-quality protein powder
- A tablespoon of hemp seeds or chia seeds
- A tablespoon of nut butter
9. Salmon and Other Fatty Fish
With an impressive nutrient profile, wild-caught salmon is a true superfood. Salmon is also proven to help with weight loss efforts.
Wild-caught salmon is bursting with nutrients, including:
- Healthy fats
- High-quality protein
- Omega 3 fatty acids
- Iodine (required for the proper function of the thyroid)
Other types of healthy fatty fish to incorporate into your diet include:
- Mackerel
- Tuna (if consuming canned tuna, opt for tuna packed in water rather than oil)
- Trout
- Herring
- Sardines
10. Full Fat Greek Yoghurt
Unsweetened, full-fat Greek yoghurt is packed with quality protein to support satiety. Yogurt also contains probiotics to feed the friendly bacteria in the gut.
The diverse bacteria in a healthy gut may help prevent leptin resistance, a key factor related to weight gain.
When buying yoghurt, read the ingredient list carefully to avoid:
- Added sugar
- Flavouring
- Additives
- Fillers
Final Thoughts
If you are trying to lose weight, try focusing on all the foods you *can* enjoy rather than the foods you should minimize. Fruits, vegetables, fatty fish, beans, full-fat yogurt, and nuts can all be a tasty, healthy part of a weight loss program.
If you are interested in learning more about weight loss supplements or healthy weight loss snacks, we invite you to check out our blog or contact us. We’d be happy to answer any questions or offer personalized product recommendations based on your wellness goals.