You may have never spoken to a dietitian about your dietary goals before, but rest assured, we’re here to help.
It may seem evident to you what comprises of a “healthy diet” (minimum processed foods, maximum whole foods), but it is possible that you’re still falling short in a few areas.
If you aren’t running the whole gamut of healthy eating, so to speak, losing weight could be a harder goal to reach.
This list includes five foods that many different dietitians, nutritionists and health coaches recommended in order to help with weight loss.
If these aren’t already a staple of your diet, it might be wise to consider adding them in. Consuming these foods on a daily basis (or routinely throughout the week) combined with regular exercise will put you on the fast track toward weight loss!
Foods for Weight Loss – Dietitian Recommend
1. Dark, Leafy Greens
These include kale, spinach, bok choy, arugula and many more. Eat them raw, mix them in with other vegetables for a sauté, or even rethink your tortilla and use a leafy green as a wrap!
Dark greens are chock-full of fiber, which will make you feel full for longer periods of time. Spinach is especially high in folate concentrations, which help keep your heart healthy!
Dr. Scott Schreiber, a clinical nutritionist and chiropractor, said that kale specifically is “packed with isothiocyanates, which increase the body’s ability to detoxify. It has tons of vitamin A and fiber, all of which are needed for weight loss.”
2. Seeds
We know you’re not a bird, but that doesn’t mean that foods such as chia seeds, flax seeds, sesame seeds and pumpkin seeds can’t give you a nutritional boost.
These little guys pack a mean punch: They are a great source of protein (looking at you, vegetarians), have tons of omega-3 fatty acids, vitamins and nutrients.
Rebecca Lewis, the in-house registered dietitian for HelloFresh, a meal delivery service, said that snacking on seeds is a great way to curb hunger because “they are a healthy, portable, and an easy alternative to carbs.”
Move over, potato chips — there’s a new crunch in town.
3. Avocados
The caloric content of avocados may scare you away, but this tasty fruit has 10-15 grams of fiber in just one plump berry. Meaning, eat an avocado and you will stay fuller for longer.
Avocados also have high amounts of potassium and folate! Forget the old ways of thinking about fats; our brains and bodies need a sustainable amount of healthy (mono and polyunsaturated) fats, and you can get those from including this creamy treat in your diet.
4. Lean Proteins
Essential for Satiety and Metabolism: Lean protein sources play a pivotal role in weight management. Chicken breast, turkey, fish, tofu, and legumes supply vital amino acids that support muscle maintenance and rev up metabolism.
Protein’s satiating effect helps curb overeating, making it an invaluable component of any weight loss plan.
5. Whole Grains
Sustained Energy and Appetite Control: Choosing whole grains over refined counterparts is a strategic move for those on a weight loss journey.
Quinoa, brown rice, oats, and whole wheat bread offer a substantial dose of fiber, promoting long-lasting satiety and stable blood sugar levels.
This not only prevents energy crashes but also curbs the desire for unhealthy snacks.
6. Eggs
Lauren Harris-Pincus, registered dietitian and owner of Nutrition Starring You, said that consuming eggs will decrease the likelihood of making bad food choices because eggs have high-quality proteins and healthy fats.
Egg whites in particular are rich in the mineral selenium, which supports the thyroid in burning fat. Eggs are also high in the vitamin B2, which is important in metabolizing fats.
Harris-Pincus said not to worry about the cholesterol content of eggs; “research has shown that the cholesterol in eggs is not only lower than we once thought, but it’s also not a contributing factor to heart disease,” she stated.
7. Grapefruit
Now comes the time to ditch the mentality that a diet high in sugar is bad for you. A diet high in processed and refined sugars is indeed bad for you; a diet high in whole fruits is wonderful.
Fruits that are high in fiber will have a lower glycemic index, and the perfect example of such a fruit is the grapefruit. A study done by researchers at UC Berkley showed a positive correlation between eating grapefruits and weight loss.
Additionally, grapefruits stabilize blood sugar and have immune-boosting antioxidants.
8. Herbs and Spices
Flavor Without Extra Calories: Enhancing the flavor of your meals with herbs and spices is a dietitian-approved strategy.
Not only do they add depth and taste to your dishes, but many herbs and spices also have potential metabolic benefits.
For example, Cinnamon, for instance, may assist in regulating blood sugar levels, contributing to a more stable and controlled appetite.
Conclusion
While there is no one-size-fits-all approach to weight loss, incorporating these nutrient-dense foods into your diet can provide a solid foundation for success.
Remember that balance and moderation are key, and consulting with a registered dietitian or healthcare professional can provide personalized guidance based on your specific needs and goals.
By making mindful food choices and embracing a healthy lifestyle, you can achieve and maintain a weight that supports your overall well-being.
