Best Foods For Weight Loss, According To Experts

We believe that food is more than just satisfying a craving, it's the key to building a healthy body. Here you will explore a range of scientifically backed dietary strategies to help you easily achieve your ideal weight with the right food choices.

The following foods can support weight loss and boost your overall health in a variety of ways.

1. Lean proteins

Lean proteins such as chicken, turkey and grass-fed lean beef help to keep you feeling full, reduce hunger and stabilise blood sugar. Plant-based proteins such as beans, peas and lentils have the same benefits; they are also high in fibre and therefore promote satiety.

2.Egg

Eggs contain almost every essential vitamin (with the exception of Vitamin C), plus minerals like phosphorus, calcium and potassium. Along with being a source of complete protein, eggs are also adaptable for different tastes, says Feit.

3. Vegetables

All kinds of vegetables help in weight loss. For example, cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage are rich in fibre and vitamins that help reduce digestive problems. Meanwhile, dark green leafy vegetables contain protein and are a good source of vitamins, minerals and fibre. Crunchy vegetables such as celery and piquillo are perfect for low-calorie snacking.

4. Avocados

Avocados are totally underrated. The fruit is high in fiber and is a quality source of healthy fat, making it a great food for decreasing hunger. But since it is a fat source, avocado is calorically dense, so it’s important to remain mindful of portion size.

5. Apples

Apples are high in fiber and antioxidants. The fruit also has anti-inflammatory properties and contains phytochemicals and vitamin C.

6. Berries

Berries are high in fiber, antioxidants and vitamin C—all things that your body needs to function optimally.

7. Nuts and Seeds

Nuts and seeds have different health benefits. All nuts are a good source of fiber, protein and healthy fat, and they help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup.

8. Salmon

Research suggests omega-3 fatty acids may help people with weight classified as overweight or obesity feel fuller. And fish in general may help you feel satisfied and fuller longer than other proteins like eggs and beef.

9. Shrimp

Shrimp promotes increased feelings of satiety. Eating shrimp appears to decrease appetite by stimulating the production of cholecystokinin, or CCK, a hormone that signals to your stomach that you’re satisfied. Plus, shrimp and other shellfish contain zinc and selenium, two important minerals for immune health and increased energy.

10. Lupini Beans

Lupini beans are high in prebiotic fiber that feeds the beneficial bacteria in your gut. When your gut bacteria is well nourished, the number and type of bacteria present multiplies. A well-populated and diverse microbiome improves gut health, which makes your cells more responsive to insulin, helping to remove fat stored around the waist.

11. Unripe Bananas

Unripe bananas contain one of the world’s richest sources of prebiotic-resistant starch. Prebiotic-resistant starch makes your cells more responsive to insulin, helping to prevent fat storage around your waistline. Combined with protein (say, in a smoothie with a protein powder and/or nut butter), it can keep you satisfied for hours.

12. Raw Oats

Raw oats are full of resistant starch—a type of starch that resists digestion—which is very weight loss-friendly. In the process of digestion, resistant starch releases byproducts that can make your cells more responsive to insulin, helping to reduce stubborn fat around your midsection.

13. Sauerkraut

Sauerkraut, or fermented cabbage, is both a prebiotic and probiotic food, meaning it adds beneficial bacteria to your gastrointestinal tract and feeds the good bacteria already there. Sauerkraut is also high in fiber, helping control appetite and regulate blood glucose levels.

14. Legumes

Legumes have a positive effect on satiety and gut health. Their high fiber content keeps you feeling fuller for longer, which prevents overeating. Plus, they contain nutrients that nourish your gut bacteria, too.

15. Chia Seeds

Chia seeds can help with weight control in two ways. First, they’re loaded with fiber that can help you feel full, preventing overeating. Second, they expand in water, so if you eat them in their unsoaked form, they grow in your stomach, taking up more space and becoming a natural appetite suppressant.

16. Water

Water isn’t a food, but it’s just as important when it comes to healthy weight loss. All of our body processes need water to function—metabolism is one of these processes , so be sure to stay well-hydrated.