Including these tasty, satisfying staples throughout the week can help supercharge your weight loss efforts.
So if you’re wondering what to eat to lose weight, you’ve come to the right place.
Chia Seeds
Pictured Recipe:Blueberry Almond Chia Pudding
When it comes to weight loss, fiber is crucial.
Diana Chistruga
It’s satiating because it slows digestion and keeps us feeling fuller longer.
This is super important when we’re cutting back on calories, a common approach to weight loss.
Consuming a serving of chia seedsroughly 2 tablespoonssatisfies about a quarter of daily fiber needs, per theUSDA.
Chia seeds are easy to incorporate into meals, especially breakfast and snacks.
Try achia seed breakfast puddingor aberry jammade with just berries and chia seeds (no added sugar needed!)
on a whole-grain English muffin.
Bonus: The berries and whole-grain English muffin add even more fiber!
Seafood is also high in protein.
Healthy fats and protein are a great combo to help curb hunger and keep you satisfied longer.
Fresh fish is great but can be pricey to purchase every week.
Consider frozen fish fillets or shrimp, which tend to be less expensive.
Also consider canned seafood, which is great for whipping upEasy Salmon Cakesor quick sardine toast.
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
These vegetables are simple to include throughout the week.
Use them as a hearty base formeal-prep salads, as a low-carb swap for grains or blend them intosmoothies.
Thankfully this isn’t the case, especially if you’re choosingwhole grainsmost of the time.
Fred Hardy
Plus, our bodies and brains prefer energy from carbohydrates.
Consuming these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar.
Apples
Pictured recipe:Carrot-Apple Smoothie
Like vegetables, fruits are a smart addition to any healthy weight-loss plan.
you might also get creative and work them into meals.
Apples are delicious atopsaladsand whole-grain toast with peanut butter, or whirred into soups and smoothies.
Fermented Foods
Pictured Recipe:Berry-Mint Kefir Smoothie
Gut health is importantand for good reason.
Nuts
Pictured Recipe:Homemade Trail Mix
All nuts can be included in a healthy weight-loss diet.
They’re satiating and satisfying thanks to their healthy fat, fiber and protein content.
The fiber in nuts also feeds your beneficial gut bacteria, helping them to thrive.
The key to noshing on nuts is portion size.
A serving of shelled nutsabout 1/4 cupranges between 160 and 200 calories.
Eggs
The egg really is a near-perfect protein, especiallywhen it comes to weight loss.
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
Plus they have a luscious, buttery texture that adds richness to meals and snacks.
Dark Chocolate
Dark chocolate is good for your brain and heartand it may also help you lose weight.
A healthy weight-loss diet is more likely to be effective if it’s sustainable for the long term.
Those cravings may become so intense that you stop trying to lose weight because you always feel deprived.
Including foods you enjoy, like chocolate, may help you stick with a weight loss plan.
Aim for an ounce per day of 70% cacao content or higher for the greatest antioxidant boost.
Beans are fairly low in calories and deliver protein as well.
Try them inhomemade veggie burgersor toss them into soups and salads.
doi: 10.1093/jn/nxab187
Meule A.The psychology of food cravings: the role of food deprivation.Current Nutrition Reports.2020.
