When trying to lose weight, it's important to maximize your nutrients in the fewest number of calories. You also want food that will give you energy and help you feel full. It sounds like a tough combination to find, but you're probably already eating some great weight loss foods.
For example, eating plant-based foods has been shown to help with weight loss, and dairy and animal products can also make you hit your daily protein quota while eating in a calorie deficit. Just remember to avoid ultraprocessed foods and anything high in added sugar.
These are some of the best foods for weight loss:
Slice an apple over a salad, eat one as a mid-morning snack with a smear of peanut butter or bake a few with cinnamon and raisins for a healthy dessert for the whole family. A small apple has just 78 calories and almost 4 grams of fiber.
Choose a low-fat, plain variety of Greek yogurt to avoid added sugars, and add fresh fruit for some fiber. Greek yogurt has twice the protein of regular yogurt, with some brands providing more than 20 grams of protein per serving. "Protein not only keeps you satisfied longer but takes about 18% more energy to digest than fat," Angela Ginn, registered dietitian, tells TODAY.com.
Pumpkin is loaded with fiber, and half of a can of pumpkin is just 50 calories. Try topping it with cinnamon and nutmeg, which lowers blood sugar, and throw in some healthy almonds. Filling and delicious!
Raspberries and strawberries are high in fiber, with raspberries providing about 8 grams of fiber per cup and strawberries about 3 grams. And all berries contain disease-fighting antioxidants, such as vitamin C.
A hard-boiled egg is around 100 calories and perfect for breakfast or a snack. Make an omelet or scramble eggs with spinach, tomatoes and mushrooms for dinner. If you're watching your cholesterol, use half egg whites in the mix. "Eggs are inexpensive, the protein sticks with you, and they can be eaten for breakfast, lunch or dinner," Marisa Moore, registered dietitian, tells TODAY.com.
White flour loses nutrients and fiber in the refining process, while whole grains keep you full longer: A 2017 study found that eating whole grain products instead of white bread and rice leads your body to absorb a cookie's worth fewer calories a day.
Make sure the first ingredient listed on the package is a whole grain, such as wheat or oats. You'll also find whole grains in crackers, pasta and cereal.
Cheese is the perfect pairing for a few of those whole-grain crackers or with an apple. It has 6 or more grams of protein per 1 ounce and also contains calcium. Choose a low-fat cheese, such as mozzarella, or a more flavorful and pungent type, like sharp cheddar or feta, so you'll be satisfied with a smaller amount.
If low-fat cheese isn't for you, know that a growing body of research shows that full-fat dairy may help with weight loss when eaten in moderation because it keeps you full longer.
A spoonful of low-sugar peanut butter, almond butter or cashew butter adds a dose of protein, fiber and healthy fat to a whole-grain cracker or serving of yogurt. The creaminess is appealing, and nut butters will satisfy you longer than other spreads, such as butter or jam, says Joan Blake, a registered dietitian.
Unsweetened oatmeal is great for weight loss since the soluble fiber keeps you full, helps lower cholesterol and regulates blood sugar levels.
"If you prefer it sweet, drizzle on a little honey, molasses or maple syrup," says Moore. "Whatever sweetener you add pales in comparison to how much sugar is found in the pre-made packets."
A glass of reduced fat milk has about 9 grams of protein, plus 350 milligrams of the 1,000 to 1,500 milligram of daily calcium women need. Many of us are only getting about half of that each day.
Cereal can be a healthy snack any time if you choose wisely. Look for whole grains as the first ingredient, and choose brands that don't have added sugars, including corn syrup or fructose, listed in the first few ingredients, says Moore. To keep calories in check, stick to the suggested serving size.
"Nuts contain protein, good fat and fiber, which are three dietary components that will keep you satiated," says Blake. Since nuts are high in calories, watch the portion size when snacking or buy the 100-calorie packages. Chop them up and sprinkle over yogurt or oatmeal -- you'll get nuts in every bite without adding too many extra calories.
Chickpeas are versatile: You can make them into hummus for a dip or sandwich spread, add them to soups and stews, or toss them on salads and pasta dishes. For a savory snack, roast chickpeas for 30 or 40 minutes at 425 degrees until crispy and toss with salt, pepper and spices of your choice. A half-cup of roasted chickpeas has 100 calories, 5 grams of protein and 4 grams of fiber.
Small studies indicate drinking 2 to 4 cups of green tea daily can help burn more calories. While the effects may be slight, consider replacing a high-calorie drink with green tea, which contains no calories. "Little changes like this can add up to better health overall," says Ginn.
A square of dark chocolate has a stronger flavor than milk chocolate, so you may be tempted to eat less. For a double-duty chocolate snack, dust some cocoa on a handful of almonds, which will curb your sweet tooth and provide a protein punch.
Regular pasta contains simple carbs that have no staying power in your stomach, but "whole grain pastas have improved tremendously in recent years in taste and texture," says Moore. If whole wheat pasta is new to you, try the thinnest noodles, such as angel hair. You may not even notice a difference.
Low in calories but high in fiber, this lesser-known root vegetable is a pleasant change of pace from more common veggies. Its crisp texture and slight sweetness is especially refreshing in the summer. Try it cut into sticks, sliced into salads or shred it for tacos.
Like most fruits and vegetables, melon's high water content keeps you satisfied with few calories. Expand your palate by trying less common varieties, such as spicy-sweet Crenshaw melons or sweet Santa Claus melons.
These root veggies can be diced and roasted, added to stews or boiled and mashed as a substitute for white potatoes. They contain about 4 grams of fiber per cup, a smidge of protein and lots of potassium. (Tip: Don't discard those vitamin-rich leafy tops. You can saute them as you would spinach and other greens.)
There's research to back up grapefruit's reputation as a fat fighter. One study found that eating half a grapefruit before a meal can actually help people drop weight, though the mechanism isn't completely understood. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.
Sardines might just be one of the greatest health bargains of all time. First of all, the small fish are loaded with protein, which helps stabilize blood sugar, makes you feel full and stimulates metabolism. Second, they're a great source of iron and omega-3 fatty acids, which not only strengthen the cardiovascular system but can also boost mood. (And when you're in a good mood, you tend to crave less junk food!) Third, sardines are easy to find and cheap. And because they're low on the food chain, they're remarkably free of contaminants, such as mercury and heavy metals.
Meat is a great diet food, as long as it doesn't contain antibiotics, steroids and hormones. Grass-fed beef reduces the health concerns that go along with eating meat while getting all the terrific benefits. Buffalo burgers are a good alternative if you can't find grass-fed beef.
High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and decreases the desire to overeat. Grass-fed beef is high in omega-3s, giving you multiple health benefits into the bargain.
Chicken breast is one of the healthiest meats around thanks to its high protein and low saturated fat content. It's also accessible and easy to cook in a range of types of dishes. One serving contains 23 grams of protein and just 106 calories, and research shows that a diet high in protein can help with both weight loss and weight maintenance. Chicken breast also has vitamin B12 and choline, important for brain health.