This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our teamof licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
Good nutrition is the cornerstone of attaining andmaintaininga healthy weight.
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And we’re not talking about taking part in the latestfad dietpromising fast fat loss.
(I hate to be the bearer of bad news, but those never really work.)
However, the focus here is on balanceno singular food will magically melt away fat.
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“Specific foods may help you curb cravings, but no one food on its own will be enough.
“Fiber andprotein, in particular, have been shown to help keep you fuller for longer.”
Just 3 ounces cooked of cooked chicken breast provides26 grams of protein.
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Whole grain bread
Gone are the days when folks feared bread.
Brown rice
Speaking of brown rice, this stellar side dish is easy to digest and versatile.
In fact, it may be the reason why eating this oily fish is linked to weight loss.
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Two cups of cooked cauliflower provide 5.7grams of fiberor 20% of your DV.
The research backs up Brooking’s assertion.
A review inNutrientsfound that eating more than four servings of veggies a day reduced the risk of weight gain.
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One cup raw or 2 cups cooked equals a single serving of spinach.
Here’s why: Eggs were shown to increase certain hormones that promote satiety.
Are Eggs Good for You?
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And those friendly gut bugs are great for your body composition, too.
Raspberries
Raspberries are both low in calories and high in fiber.
“In-shell pistachios have the added benefit of slowing eating time.”
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In fact, blackberries boast some of the highest antioxidant contents of all fruits.
Lean steak
Getting bored of eating grilled chicken every night?
Switch things up with steak.
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Try pairing it with hummus, cottage cheese, or peanut butter.
A review inNutrientsfound that eating more than four servings of veggies each day reduced the risk of weight gain.
So you’ll want to make this fibrous veggie a part of your meal plan more often.
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Blueberries
Consider blueberries your new go-to pre-workout snack.
Brussels sprouts
Brussels sprouts shouldn’t be reserved for Thanksgiving only.
Eating them year-round might just help you reach your weight loss goals.
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Make your oats savory, and top the bowl with a fried egg for extra satiety power.
Water
While also technically not a food, water is essential for weight loss.
“Being well-hydrated helps to keep you feeling full, and water has zero calories,” Brooking says.
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