Healthy bodies do not necessarily have one specific body type. While weight loss will not improve health for everyone, it is something that some people might want to consider if they want to feel their healthiest.
Your diet can have an effect on your health outcomes if you couple it with regular movement. (You should consult a healthcare professional before making drastic changes to your diet!)
Having trouble losing weight? You may want to consider adding these 18 foods to your diet plan, as they have been shown to support healthy weight loss, according to science.
1. Whole eggs
Whole eggs were feared for being high in cholesterol, but they are making a comeback.
The fears were based on inaccurate ideas that did not take into account how the body regulates cholesterol levels. The body produces cholesterol as needed, either from the food you eat or from the liver, to keep levels at a normal range.
If someone has high levels of LDL cholesterol, they should be careful about how much cholesterol they consume in their diet. However, it is safe for many people to eat moderate amounts of eggs, which is defined as 7-12 eggs per week.
Eating eggs may raise the levels of LDL cholesterol in some people, but they are still one of the best foods to eat if you want to be healthy.
Eggs are very nutritious, with most of their nutrients in the yolks, such as choline and vitamin D. Egg whites also provide 4-6 grams of protein each.
Nuts are a good source of protein and fat, which can help you feel full.
It is important to listen to your body's cues of hunger and fullness in order to maintain a healthy weight. This means getting into the habit of eating when you're hungry and stopping when you're full. This can help you reach your weight loss goals.
2. Leafy greens
Leafy greens are a type of vegetable that includes kale, spinach, collard greens, Swiss chard, and a few others.
Fiber and nutrients in oatmeal help you feel full and hydrated.
Plant compounds called thylakoids that are found in leafy greens may help to increase satiety and manage appetite, according to a few human studies.
While both studies are small, it is worth noting that participants took a 5-gram thylakoid supplement, which is the amount found in about 3.5 ounces (100 grams) of raw spinach.
3. Salmon
They are loaded with important nutrients that many people don't get enough of. Salmon and other fatty fishes are excellent sources of nutrients that many people lack in their diets. These fish are high in healthy fats, proteins, and minerals, making them a nutritious and filling food.
Salmon contains a lot of protein, healthy fats and various important nutrients, which will fill you up and help you to achieve a healthier weight.
Salmon contains a lot of omega-3 fatty acids, which could help reduce inflammation. Having too much inflammation is a major contributor to obesity and metabolic disease.
Not only does fish provide a good source of protein, but it also contains iodine.
4. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.
Vegetables such as Brussels sprouts are high in fiber and tend to be filling.
Not only are these vegetables good for you, but they also contain a decent amount of protein. They may not have as much protein as animal foods or legumes, but for vegetables, the amount is still impressive (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).
Protein, fiber, and low calorie content make cruciferous vegetables ideal for weight loss.
5. Chicken breast and some lean meats
Meat remains a controversial food group for many people.
We're not entirely sure if red meat consumption increases the likelihood of developing heart disease or diabetes.
The research conducted on meat consumption and health outcomes has yielded little to no evidence of a cause and effect relationship.
Although the language used can be confusing, it only means that there is not enough evidence available to say whether meat consumption has any negative effects on health.
6. Potatoes and other root vegetables
White potatoes seem to be less popular recently, which may be due to the popularity of low-carb diets.
Potatoes and other root vegetables have properties that make them good for weight loss and health.
They are an excellent source of a diverse range of nutrients, containing almost everything you need.
Bananas are especially rich in potassium, a mineral that most folks don't get enough of. Potassium is key for keeping blood pressure in check (35Trusted Source).
7. Tuna
Tuna is another satiating high protein food.
This fish is a good source of lean protein, as well as healthy fats which can help keep you full. One type of healthy fat found in this fish is docosahexaenoic acid (DHA), a form of omega-3 fatty acid. DHA has been linked with benefits for heart health (22Trusted Source, 38Trusted Source, 39Trusted Source).
Adding fish like salmon and tuna to your diet is a great way to increase your protein intake. The healthy fats in fish can also help support your eyes and brain.
Choose tuna canned in water if you want to eat fewer calories. Tuna packed in oil has more calories, fat, and sodium, but might make you feel fuller. It depends on your needs that day.
8. Beans and legumes
Beans and other legumes can help with weight loss. This is because they are high in fiber and protein, which can help you feel full and satisfied after eating.
These foods are usually high in protein and fiber, two nutrients that help you feel full. They also usually contain some resistant starch.
This can help reduce the amount of gas they cause. Soaking beans before cooking them can help reduce the amount of gas they cause.
9. Soups
Soup can be a delicious way to get more vegetables and whole grains into your diet. However, soups that are cream-based or that include processed meats aren’t going to be as nutritious.
That said, there’s no need to take an hour to eat your soup. Savor it for as long as it feels comfortable, and then move on Some people may take longer to eat soup because of all the extra steps, such as slurping, smelling, and cooling, that are involved. Eating slowly could help you become more mindful of what you're eating and fullness. There's no need to spend an hour on soup, though. Enjoy it for as long as it feels comfortable, and then move on.
Reaching and maintaining a healthy weight is possible by feeling satisfied and nourishing your body. It is important to listen and respond to your body’s hunger and fullness cues.
Heads up
If you are constantly worrying about food or your weight, feel guilty about your food choices, or are always going on restrictive diets, you might have a problem with food or an eating disorder. It may be a good idea to get help from someone in this case.
Although disordered eating and eating disorders most commonly affect cisgender women, they can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.
Factors that can lead to an eating disorder include biology, social pressures, culture, and the environment. It is not solely caused by being exposed to diet culture.
If you are struggling with your diet, talking to a healthcare professional, such as a registered dietitian, can help you feel more empowered.
If you need help with an eating disorder, you can talk to a trained volunteer at the National Eating Disorders Association helpline. The helpline is free to use, and you can remain anonymous if you wish. The association also has a range of free and low-cost resources that may be of assistance.
10. Cottage cheese
Dairy products tend to be high in protein.
Cottage cheese is a very protein-rich dairy product.
Cottage cheese is an excellent source of protein, which is essential for developing and preserving muscle mass. It is also very filling and rich in calcium.
Some researchers believe that there may be a link between calcium intake and being at a healthy weight, but more research is needed to explore this possibility.
Other dairy products with high protein content include Greek yogurt and skyr.
11. Avocados
Avocados are unique fruits.
While most fruits are carb-heavy, avocados are instead packed with healthy fats. In particular, they're high in monounsaturated oleic acid, the same type of fat found in olive oil.
Avocados may be high in fat, but they also contain a lot of water and fiber, which makes them very filling.
Overall, adding avocado to your salad may help increase how much of the valuable nutrients your body takes in. Not only are avocados a delicious and healthy fruit, but they can also help increase the absorption of nutrients from other vegetables. This is due to the fact that avocados contain healthy fats that help the body more effectively absorb carotenoid antioxidants. In general, adding avocado to your salad can help improve your nutrient intake.
12. Nuts
Nuts are high fat foods that also provide you with beneficial protein, fiber, and other plant compounds for heart health.
Since they contain balanced amounts of protein, fiber, and healthy fats, they make excellent snacks.
Eating nuts has been shown in studies to improve metabolic health and promote weight loss.
Nuts are a great source of nutrients and they have also been shown to help people maintain a healthy weight.
13. Whole grains
Whole grains are an important part of a healthy diet and can help with weight loss.
Whole grains can be part of a healthy diet and may improve your metabolism.
This is because they contain a lot of fiber and a decent amount of protein. Good examples are oats, brown rice and quinoa.
Oats are packed with beta-glucans, which are soluble fibers that can help you feel full and improve your metabolic health (62Trusted Source, 63Trusted Source).
Both brown and white rice contain resistant starch, which is beneficial for health. However, the amount of resistant starch present in rice varies depending on how the rice is cooked. If rice is cooked and then allowed to cool, it will contain more resistant starch than if it is eaten hot.
14. Chili pepper
Eating chili peppers may help you lose weight.
Capsaicin is the substance that gives hot peppers their spicy taste.
Some studies show that capsaicin can improve metabolism and fullness, which may help with weight loss.
Capsaicin, the substance that makes peppers hot, is sold in supplement form and is a common ingredient in many commercial weight loss supplements. That’s because studies show that capsaicin supplements may increase metabolism.
15. Fruit
Most health experts agree that fruit is healthy.
There have been many population studies that show that people who eat the most fruit and vegetables are usually healthier than people who do not eat as many.
Fruits are generally healthy and can help you maintain a healthy weight. Therefore, you should not avoid them on your journey to better health.
Even though fruits contain natural sugar, they are not high in calories and are full of nutrients. In addition, the fiber in fruit prevents the sugar from being released into your bloodstream too quickly.
16. Coffee
Your morning cup of coffee can help you reach your weight loss goals, based on science.
Coffee's caffeine content is an effective stimulant that fires up metabolism. A Swiss study found that after a caffeine hit, fat burning increased by 44%. A University of London study reported that one group who drank 100mg of caffeine a day burned 150 more calories as a result.
17. Apple Cider Vinegar
Apple cider vinegar is thought to boost weight loss by improving metabolism and reducing water retention.
The research found that it was the acetic acid in vinegar that was effective in burning fat.
The study found that obese males who had a daily tablespoon of the stuff saw a half an inch loss from their waistlines.
18. Coconut Oil
Suzie is claiming that there are benefits to coconut oil that go beyond just your hair and skin. She claims that it is a fat burning food that you NEED to know about.
The medium chain triglycerides in coconut oil are metabolised by the liver and used as an energy source, rather than being stored as fat.
One study from 2020 found that coconut oil may help with weight loss and improve some obesity-related metabolic parameters.
Despite this claim, other studies into the oil have found little evidence to support it.
19. Celery
We’ve all heard of the celery diet trick, as dietician Claire points out:
Celery is known as a food that takes more calories to digest than it provides – some people say that it actually takes more calories to digest celery than you get from eating it.
A UK study showed that science agrees with the idea that people work better when they are happy.
In the Food Unwrapped series on Channel 4, researchers from University Hospitals Coventry and Warwickshire NHS Trust and the University of Warwick placed presenter Matt Tebbut in a metabolic chamber. Here they monitored the amount of calories he ingested and burned while eating celery in different forms over 12 hours.
20. Watermelon
This food is juicy and refreshing and is one of many fat burning foods.
A summer treat that is low in calories and high in water content.
Watermelons are popular among dieters not just because they are low in calories, but also because research shows that they can help with weight loss.
Watermelon is not only delicious but it has also been linked to weight loss and lower blood pressure, according to a study from San Diego University. The study found that participants who ate watermelon every day for four weeks had lower body weight and blood pressure. So, not only is watermelon a delicious summer fruit, but it also has some health benefits.
