Popular Foods That Can Help You Lose Weight, Say Dietitians
Supercharge your weight loss efforts by adding these foods to your diet.
“When it comes to weight loss, it’s no secret: calories are king! That’s because the only way to lose weight is eating less than what you burn (consistently) so your body can be in a ‘calorie deficit’ and shed weight,” says Lauren Hubert, MS, RD, registered dietitian and founder of The Sorority Nutritionist. “For a true body transformation and continued results on the scale, you do have to focus on eating healthy, nourishing foods in the right portions.”
And choosing the right foods can help you achieve your weight loss goals.
“This is because healthy, nourishing foods impact our body, health, and metabolism differently than the calories and nutrients (or lack of nutrients) in less-healthy, ‘fun’ foods,” says Hubert. “As a result, this leads to different results on the scale.”
So supplementing your diet with healthy, wholesome foods will set you up for success. Here are 12 of the best, according to dietitians. Read on, and for more on how to eat healthy, don’t miss Simple Ways to Start Losing Weight Immediately, According to Science.
1. Whey Protein
“Dairy foods contain both protein and fat which can contribute to fullness and satiety. Specifically, there is evidence that the whey protein found in dairy might play a key role in contributing to satiety,” says Amber Pankonin MS, RD, LMNT, registered dietitian and owner of The Stirlist. On top of supporting weight loss by helping you feel full, whey protein may also help you slim down by helping you tone up: “Whey protein is known as a ‘fast’ protein due to its rapid release of amino acids to the muscle.” When you support muscle growth, you help to increase your body’s metabolism and calorie burn.
2. Strawberries
“Strawberries are rich in flavonols, and research has shown that a diet rich in flavonoids may help contribute to weight maintenance in adulthood. It may also help to refine dietary recommendations for the prevention of obesity,” says Keri Gans, MS, RDN, CDN, registered dietitian nutritionist in New York City.
3. Avocado
“Healthy fats like the ones found in avocado promote satiety, meaning they can keep you feeling full for longer and suppress your appetite,” says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist in Nevada.
“Walnuts contain anti-inflammatory and heart-healthy fats, dietary fiber, and antioxidants. Walnuts contain the highest amount amongst other nuts of omega-3s, which promote heart health and decrease inflammation in the body,” says Ehsani. “One study done on walnuts even found that walnuts activate the brain’s region involved in appetite control, which helped study participants resist tempting food. However, more research needs to be done in this area. Walnuts are versatile, can be eaten raw, added to salads, ground up into nut butter, or even used in pesto.”
9. Water
“Increased water intake is correlated with loss of body weight due to two proposed mechanisms-decreased calorie intake and enhanced body fat loss with an increase in metabolism,” says Braslow.
10. Peanuts
“While peanuts are technically a legume, peanuts are often talked about together due to their similar nutritional profiles and fat contents,” says Hubert. “While nuts and peanuts can be higher in calories and labeled as bad foods on some diet programs, they are in fact very nourishing and associated with a reduced risk of weight gain and obesity due to their high fiber and protein contents… as long as you portion them!”
