Healthy bodies come in all shapes and sizes foods help in weight loss. While weight loss is not a magic bullet for health, and not everyone needs to pursue weight loss, it might be something you want to work toward to feel your healthiest.
Coupled with regular movement, your diet can affect your health outcomes. (Just make sure to talk with a healthcare professional before making drastic changes!)
If losing weight is your goal, these 18 foods may help support a healthy weight loss journey, according to science.
Once feared for being high in cholesterol, whole eggs have been making a comeback.
These fears were rooted in misconceptions that overlooked how your body regulates cholesterol levels. Your body sources it, as needed, from your diet or your liver to maintain its baseline levels.
While people with elevated baseline levels of LDL (bad) cholesterol should be more conscious of how much cholesterol they get in their diet, moderate egg consumption — between 7–12 eggs a week — has been proven safe for many people.
Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if you’re looking to reach or maintain a healthier weight.
Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each.
That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals.
A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased feelings of satiety (fullness) for the next 4 hours.
Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk.
Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.
Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others.
They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.
What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies.
It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement — the amount found in about 3.5 ounces (100 grams) of raw spinach.
Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss.
However, more research in humans is needed to understand the effect of thylakoids from food sources as a tool for achieving a healthy weight — as well as their long-term effects in supplement form.
In the meantime, leafy greens boast an assortment of fiber and micronutrients and are almost always a great addition to your diet.
Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals.
If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.
Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key.
Fatty fish like salmon are incredibly nutritious and very satisfying.
Salmon is loaded with high quality protein, healthy fats, and various important nutrients. That combination keeps you satiated and can help you reach a healthier weight
Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. Inflammation plays a major role in obesity and metabolic disease.
What’s more, fish — and seafood, in general — may also supply a significant amount of iodine.
The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimall.
What’s more, fish — and seafood, in general — may also supply a significant amount of iodine.
The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimall.
Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are also excellent for your health.
