Losing weight sustainably starts with choosing the right foods that promote fat burning while controlling hunger.
With so many fad diets preaching restriction of carbs, fat or entire food groups, it can be confusing to identify truly healthy options.
The key is focusing on wholesome foods that provide volume and nutrients with fewer calories. This article will highlight 25 science-backed options that support weight loss.
You’ll learn how foods like leafy greens, citrus fruits, lean proteins and beans keep you feeling full while combating cravings.
Discover how small tweaks like decreasing calorie density allows indulgent flavors in appropriate portions.
With a simple focus on incorporating the right slimming foods, you can finally conquer your weight loss goals for good!
Leafy Greens
Spinach, kale, arugula, swiss chard, collard greens, romaine and other leafy vegetables provide bulk with minimal calories thanks to their high water and fiber content. Their low energy density allows generous portions that fill you up on fewer calories.
Leafy greens are also rich in antioxidants, vitamins, and minerals for overall health.
Cruciferous Veggies
Broccoli, Brussels sprouts, cauliflower, and cabbage are packed with fiber, keeping you satisfied on minimal calories.
Their sulfur compounds may prevent fat storage as well. Like other non-starchy veggies, they have low energy density, allowing big portions. Roast them for delicious low calorie sides and snacks.
Berries
Though small, berries are mighty diet foods. Blueberries, strawberries, raspberries, and blackberries are very low in sugar compared to other fruits and full of satiating fiber. The water and fiber counts result in low energy density. Berries' antioxidants help fight fat as well. Enjoy them fresh or frozen.
Citrus Fruits
Oranges, grapefruits, lemons, limes and clementines are juicy, refreshing options with fiber, vitamins and low calorie counts. Enjoy them whole, squeeze the juice over salads or water, or add to smoothies. The vitamin C may help burn fat too.
Lean Proteins
Protein is the most filling macro-nutrient, keeping hunger at bay. Choose lean, lower fat options like skinless poultry, fish, eggs, Greek yogurt, cottage cheese, beans and lentils.
Whey protein supplements can help increase intake as well. Lean proteins support muscle synthesis, boosting metabolism.
Oats
Whole oats provide plentiful soluble fiber that digests slowly, promoting satiety and stable blood sugar. Oatmeal is very filling and can be enjoyed with toppings like fruit, nuts, milk for a high-protein breakfast. Avoid added sugar. Steel cut and rolled oats make excellent porridge.
Potatoes
Plain baked or roasted potato is an overlooked weight loss food. With the skin, it contains lots of filling fiber.
Potatoes satisfy without lots of calories when prepared without heaps of butter and cheese. Enjoy them as wedges, roasted cubes, mashed or baked and topped with Greek yogurt.
Soup
Low sodium vegetable, bean and tomato soups are hydrating and surprisingly satisfying. Their high water content results in low energy density. Just avoid cream-based options. Make big batches of veggie soup to have ready for a filling low calorie meal or snack anytime.
Salmon
Salmon provides satisfying protein and healthy omega-3 fats. It digests slower than other proteins, keeping you feeling fuller longer.
Salmon can be grilled, baked en papillotte (The French term en papillote translates as 'in parchment', literally describing the cooking method which involves cooking fish (or, less commonly, meat or vegetables) in a pouch of paper or foil and baking in the oven.) , smoked, or added to salads. The healthy fats promote fat burning as well.
Beans and Lentils
These plant proteins are rich in fiber that expands in the stomach, promoting satiety. Beans also regulate blood sugar due to their complex carbs.
Their versatility allows bean-based meals and snacks like chili, dips and veggie burgers.
Conclusion
Commit to a simple eating pattern focused on the wholesome foods above for sustainable weight loss success. Their high volume, fiber, protein and low calorie density allow you to eat generous portions that satisfy on fewer calories.
Prepare them simply with basic seasoning and small amounts of healthy oils and sweeteners as desired. Drink plenty of water as well.
Completely banning foods leads to cravings, so allow treats in moderation.
With some simple substitutions and a focus on whole foods that fill you up, you can finally reach your weight goals through a balanced, flexible approach you can maintain lifelong.