Weight loss is a popular topic in the world of health and wellness.
Losing weight can help improve blood sugar imbalances like type 2 diabetes and can help reduce the risk of heart disease by reducing belly fat.
Achieving long-term weight loss can be challenging.
Countless fad diets can promote quick weight loss, but it often isn’t sustainable.
A healthier way to approach weight loss is by eating healthy food as a part of an active lifestyle.
Read about foods that help you lose weight while promoting your overall health.
10 foods that help you lose weight
1. Leafy greens
Leafy greens are one of the healthiest foods that help you lose weight. Dark green vegetables like spinach, kale, and Swiss chard are low in calories but rich in fiber, vitamins, and minerals.
Leafy greens are a high-volume food without being high-calorie. That means that they take longer to eat without significantly increasing the calorie content of your meal. It takes a while for your brain to receive the signal from your stomach that you’re full. If it takes you longer to eat your meal, it gives your stomach a chance to send that signal to your brain.
Salmon is rich in protein and heart-healthy fat. A heart-healthy fat is a polyunsaturated or monounsaturated fat, such as the kind in salmon. This type of fat is less likely to raise bad cholesterol levels and might even reduce your risk of heart disease.
It might seem counter-intuitive that eating high-fat foods could help you lose weight. Healthy fat can help you feel more satisfied after eating, making you more likely to eat less overall. Feeling satiated after meals can also cut down on extra snacking outside of meals.
3. Chia seeds
Including chia seeds in your diet might help you lose weight. Two tablespoons of chia seeds contain ten grams of fiber and almost five grams of protein which helps boost satiety and might help with weight loss. You can add chia seeds to smoothies, salads, soups, stir them into yogurt, and more.
Chia seeds are rich in omega 3 fatty acids, which have anti-inflammatory properties. Inflammation is tied with insulin resistance, a common condition that can make weight loss more difficult.
Oatmeal is rich in soluble fiber. Soluble fiber slows digestion time, promoting stable blood sugar levels and boosting satiety. High blood sugar stimulates the release of insulin, a fat-storage hormone, which can interfere with weight loss.
Oatmeal is a much healthier choice than many high-sugar cold cereals and other refined grains. Adding nuts or seeds to oatmeal boosts its protein content which can help you feel fuller longer.
Be sure to choose plain oatmeal and not flavored oatmeal packets, which are high in sugar.
5. Whole-fat dairy
Full-fat dairy intake is correlated with a decreased risk of obesity. Part of the reason may be that full-fat dairy is more satisfying and filling. Plain full-fat Greek yogurt is a great and versatile option to add to smoothies or eat with nuts and berries.
Be sure to avoid high-sugar flavored yogurt, which can hinder weight loss efforts by providing empty calories. High-sugar foods can also raise blood sugar levels in those with insulin resistance, a condition that can cause weight gain and make weight loss more challenging.
Compared to high-sugar breakfast foods like muffins and cereal, eggs are a much healthier choice. A study found that eating eggs for breakfast (along with a reduced-calorie diet) enhanced weight loss among overweight or obese study participants.
Eggs are rich in protein and contain B vitamins and vitamin D. Egg yolks contain choline, a nutrient that helps support brain health and form membranes around your cells.
7. Green tea
Green tea has been thought of as a weight loss aid for quite some time. It contains beneficial antioxidants which can promote overall health. However, the impact of green tea on weight loss isn’t very clear.
A review of 14 randomized control trials found green tea to have a modest, but not significant, impact on weight loss. This means that while green tea might help you lose weight, drinking green tea isn’t likely to result in significant weight loss on its own.
Drinking unsweetened drinks like green tea could be beneficial for weight loss if it replaces sugar-sweetened drinks like soda, sweetened tea, and other high-sugar drinks.
Avocados are a great source of healthy unsaturated fat as well as fiber. A study concluded that eating avocados (as well as eating fewer calories) supports weight loss in overweight and obese women.
A review found that including avocados and other plant-based foods in your diet may reduce your risk of chronic diseases like cardiovascular disease (heart disease), type 2 diabetes, certain types of cancer, and more.
Blueberries are lower in sugar compared to many other types of fruit. They’re also a great source of fiber and anthocyanins, an antioxidant.
10. Chicken breast
Chicken breast is one of the more popular foods that help you lose weight. It is a popular choice for weight loss because it’s high in protein and lower in saturated fat than red meat.
Since it’s lower in fat, lean protein like chicken may help you lose weight because it’s lower-calorie compared to other meat.
Healthy foods can promote weight loss as part of a reduced-calorie diet. Weight loss can be attained by eating fewer calories and/or exercising more to increase calorie burn and fat loss.
Foods that help you lose weight can also improve your health in other ways. To make weight loss sustainable, focus on nutrient-dense healthy foods that will benefit your health regardless of the number on the scale.