When it comes to losing weight, food should not be considered the enemy. In fact, you can actually eat your way to weight loss if you fill your diet with the right types of fruit, veggies, proteins, fats, and starches. However, navigating the grocery store aisles on the hunt for the healthiest foods can be challenging—especially because many of the foods labeled as “diet” or “weight loss” friendly can be misleading. Lauren Minchen, MPH, RDN, CDN, nutrition consultant for Freshbit, the AI-driven visual diet diary app, has put together a list of 10 items you should be fueling up with on a daily basis in order to achieve your weight loss goals. Read on for 10 weight loss foods to never ignore—and to ensure your health and the health of others, don’t miss these 19 Ways You’re Ruining Your Body, Say Health Experts.
Minchen suggests adding salmon to your diet if you want to lose weight. “Salmon is rich in protein, zinc, B vitamins, and Omega 3 fatty acids,” she explains. “Protein boosts satiety and metabolism, so one may feel less of an urge to snack and eat mindlessly, B vitamins support healthy metabolism of protein, carbs, and fats, while Omega 3 fatty acids can support reduced inflammation—and systemic inflammation can lead to water retention and metabolic dysfunction.”
Popeye was seriously onto something. “This powerful leafy green is rich in antioxidants, essential vitamins and minerals, and fiber—all of these nutrients work synergistically to support healthy metabolism of the food we eat, support satiety after meals, and decrease inflammation,” Minchen explains.
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Minchen suggests adding raspberries to your diet if you want to lose weight. “Raspberries provide fiber, and they are also low in sugar and calories,” she explains. “They provide a filling, nutritious choice as part of a healthy diet.”
Similar to raspberries, blueberries are low in sugar and rich in antioxidants and fiber, “making them a satisfying food choice as part of a healthy diet when losing weight,” Minchen says.
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Strawberries are another excellent berry option full of fiber and vitamin C, says Minchen. “When consumed as part of a larger healthy diet, strawberries can support weight loss efforts while keeping you satisfied and full.”
Fat is essential for a healthy metabolism. “If we don’t eat enough fat, our metabolism may slow down, and our cells can’t communicate and function,” Minchen explains. Avocados provide healthy, anti-inflammatory fats to support a healthy metabolism while also providing fiber. “Fat and fiber, particularly combined, help support healthy blood sugar levels and a healthy body weight.”
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Sprinkling chia seeds on your yogurt or adding them to a smoothie can help you achieve your weight loss goals. “Chia seeds are rich in fiber, protein, and Omega 3 fatty acids, all three macronutrients which are essential for a healthy metabolism, balanced appetite, and reduced inflammation,” explains Minchen.
Olive oil provides the essential fatty acids needed for a healthy metabolism and healthy blood sugar regulation, explains Minchen. “Blood sugar control is an essential component of reaching and maintaining a healthy body weight, and healthy fats from olive oil support this goal.”
Sweet potatoes should be a diet staple. “This root veggie is rich in antioxidants and fiber to support healthy inflammation levels and a healthy metabolism,” Minchen explains. “It also helps provide satiety after meals with its healthy complex carbohydrates for energy and fiber.”
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Similar to sweet potato, “when eaten with its skin, baked whole potatoes provide essential fiber to keep us satiated after meals,” Minchen states. “White potatoes also are rich in essential minerals, like calcium, potassium, and magnesium, which support healthy metabolism of the foods we eat, reduced water retention, and healthy communication among our cells.” And to get through life at your healthiest, Don’t Take This Supplement, Which Can Raise Your Cancer Risk.