Good nutrition is essential for maintaining a healthy weight. While many people try fad diets and quick fixes for weight loss, the key to sustainable weight loss is a nutrient-dense, balanced diet. To achieve a healthy weight, it is crucial to identify which foods are best for weight loss.
A balanced diet that includes adequate calories and a balance of macronutrients and micronutrients is essential for weight loss. According to registered dietitian Katherine Brooking, MS, RD, fiber and protein have been shown to help keep people fuller for longer, which can help with hunger management and resist the urge to overeat.
Here are 10 of the best foods for weight loss to include in your weekly meal plan:
1) Chicken breast
Chicken breast is an excellent source of protein, with just 3 ounces of cooked chicken breast providing 26 grams of protein. Protein has been shown to help with satiety, maintaining muscle mass, and increasing metabolism, according to a 2012 review in the British Journal of Nutrition.
2) Cod
Eating cod regularly may lead to weight loss, according to a 2009 study published in Nutrition, Metabolism, and Cardiovascular Diseases. Participants with overweight or obesity who ate cod five times a week lost almost four more pounds in two months than those who did not eat seafood.
3) Artichokes
Artichokes are a high-fiber vegetable that can help you feel full for longer. One medium artichoke provides about 7 grams of fiber, which is 25% of your daily value. A 2017 study published in the Annals of Internal Medicine also found that people who ate more fiber lost nearly four more pounds than those who ate less.
4) Sweet Potatoes
Sweet potatoes are a great source of dietary fiber, with one sweet orange potato providing nearly 4 grams of fiber, which is 14% of your daily value. According to Brooking, this promotes satiety, slows down digestion, and improves blood sugar levels. Sweet potatoes are also an excellent food option pre- and post-workout.
5) Whole grain bread
Whole grain bread is an excellent source of whole grains, which are linked to weight loss. A 2010 study in The American Journal of Clinical Nutrition found that people who ate three or more servings of whole grains per day had 10% less belly fat than those who did not eat any whole grains.
6) Broccoli
Broccoli is a cruciferous vegetable that is high in fiber and low in calories. A 2012 study published in the Journal of Functional Foods showed that eating more cruciferous vegetables is linked to a reduced incidence of obesity. Broccoli can be stir-fried with garlic and served with your favorite protein and a half cup of brown rice for a balanced meal.
7) Brown Rice
Brown rice is an easy-to-digest and versatile side dish that is linked to having less belly fat when eaten regularly, according to a 2010 study in The American Journal of Clinical Nutrition. Brown rice pairs well with grilled chicken, tofu, or roasted salmon and a non-starchy vegetable like zucchini or asparagus for a delicious and balanced meal.
8) Beans
Beans and other legumes like peas and lentils are high in protein and fiber, which spurs weight loss. A 2020 study published in the Journal of Nutrition and Metabolism found that women who ate more beans and legumes had less body fat and smaller waists than those who did not include as many legumes in their meal plans.
9) Pork tenderloin
While many people associate pork with high fat content, pork tenderloin is actually a lean cut of meat that can support your weight-loss goals. According to a 2012 study published in the journal Nutrients, overweight participants who included lean pork in their diet for three months saw their waist size, BMI, and belly fat significantly drop. The study participants did not appear to lose any muscle mass, suggesting that all the corresponding weight loss was from fat.
Pork tenderloin is an excellent source of high-quality protein, iron, and vitamin B12. It is also a versatile meat that can be prepared in many ways, such as grilled, roasted, or sautéed.
10) Salmon
Rich in protein and healthy fats, salmon is an excellent food for weight loss. It can help you feel fuller and reduce cravings, according to Katherine Brooking, MS, RD. Despite containing upwards of 24 grams of fat per fillet, there's no reason to fear salmon's fat content when trying to lose weight. In fact, it may be the reason why eating this oily fish is linked to weight loss. A 2012 study published in Nutrients showed that fatty seafood might help people lose weight, and the researchers suspect that these