If you’re trying to lose weight, you may be tempted to cut calories, but eating too little can put your health at risk. In fact, research shows a diet of less than 1,000 calories a day generally fails to provide the balanced nutrition your body needs, and it can lead to vitamin and mineral deficiencies associated with serious health issues.
By Heidi Borst
What’s more, eating far fewer calories than you need causes your body to break down its own muscle and organ tissues for fuel. And the less lean tissue mass you have, the slower your metabolic rate, which is not ideal for weight loss.
So instead of restricting your caloric intake, focus on feeding your body healthier foods—it’s a more effective weight loss strategy, says Jamie Feit, a registered dietitian nutritionist and founder of Jamie Feit Nutrition in White Plains, New York. Here are the best foods to support a healthy and sustainable weight loss plan, according to experts.
1. Lean Protein
Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. Plant-based proteins like legumes, beans and lentils have the same benefits, and they’re high in fiber as well, so they promote satiety.
2. Eggs
Eggs contain almost every essential vitamin (with the exception of Vitamin C), plus minerals like phosphorus, calcium and potassium. Along with being a source of complete protein, eggs are also adaptable for different tastes, says Feit.
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.
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 it is a fat source, avocado is calorically dense, so it’s important to remain mindful of portion size.
5. Apples
Apples are high in fiber and antioxidants, says Feit. The fruit also has anti-inflammatory properties and contains phytochemicals and vitamin C.
6. Berries
Berries are high in fiber, antioxidants and vitamin C—all things that your body needs to function optimally, says Feit.
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.
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 people with weight classified as overweight or obesity feel fuller[2]. And fish in general may help you feel satisfied and fuller longer than other proteins like eggs and beef, says Kleiner.
9. Shrimp
Shrimp promotes increased feelings of satiety, says 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.
10. Lupini Beans
Lupini beans are high in prebiotic fiber that feeds the beneficial bacteria in your gut, says 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.
11. Unripe Bananas
Unripe bananas contain one of the world’s richest sources of prebiotic-resistant starch, says 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.
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.
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 says.
14. Legumes
Legumes have a positive effect on satiety and gut health, says Landau. Their high fiber content keeps you feeling fuller for longer, which prevents overeating. Plus, they contain nutrients that nourish your gut bacteria, too.
15. Chia Seeds
Chia seeds can help with weight control in two ways, says 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.
16. Water
Water isn’t a food, but it’s just as important when it comes to healthy weight loss. “All of our body processes need water to function—metabolism is one of these processes,” says Feit, so be sure to stay well-hydrated.
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