When aiming to lose weight, developing healthy eating habits is a crucial component. It is easier to maintain these habits by having nutritious food options readily available and getting rid of unhealthy temptations that might derail you. We spoke with Laura Burak MS, RD, founder of GetNaked® Nutrition and author of "Slim Down with Smoothies," who recommends five healthy foods for quicker weight loss that you should always have in your fridge.
Burak suggests stocking up on a handful of fresh, frozen, and pantry staples to make better meal and snack choices. When healthier food options are easily visible in your fridge, you are more likely to choose them.
Read on to learn more about Burak's recommended foods for supporting quicker weight loss, and check out our article on "5 Little Things You Can Do Every Day to Lose a Lot of Weight."
Eggs
Burak emphasizes the versatility and nutritional benefits of eggs as a quick and healthy meal option, stating that "One of the first things I reach for when I want to make a quick meal is eggs. It isn't called the incredible edible egg for nothing!" Whether it's omelets or egg muffins, eggs can be used to create nutritious meals at any time of day. For a convenient snack, try hard boiling eggs and storing them in the fridge.
In addition to their convenience, eggs are a great choice for weight loss. Research has shown that eating eggs for breakfast can increase feelings of fullness and lead to decreased body weight, compared to consuming steamed bread. Another study found that people who ate eggs for breakfast felt more satisfied and less hungry throughout the day than those who ate cereal.
Veggies
Burak recommends keeping a variety of veggies in the produce drawer to add to scrambled eggs or use as side dishes, salads, or in many other ways to increase the volume and nutrients of your diet.
Research has shown that increasing vegetable intake can lead to weight loss and reduce the risk of weight gain or obesity. A study published in Nutrients found that consuming more vegetables was linked to lower body weight, body mass index (BMI), and waist circumference. Another study found that eating a variety of vegetables was associated with a lower risk of obesity.
Adding veggies to your diet is a smart way to boost nutrition and support weight loss goals.
In-Season Fruits: What to Look for Now
If you're looking for a healthy and satisfying way to curb your sweet tooth, try reaching for in-season fruits instead of sugary snacks. Recent research published in PLOS Medicine indicates that incorporating more fruit into your diet may promote weight loss over a period of four years. The study found that apples, berries, and pears were among the most effective fruits for aiding in weight loss. So, next time you need a sweet treat, consider indulging in some delicious and nutritious seasonal fruits.
Good-Quality Salad Dressing
According to Burak, "Opting for a good-quality salad dressing to drizzle onto your veggies or to enhance the flavor of any dish is the way to go." It's important to be mindful of pre-made dressings that can be high in calories and fat, so selecting a high-quality option or making your own is a healthier choice. A simple way to add some zest to your greens is to keep some lemons in the fridge to use as a homemade salad dressing.
High-Protein Portable Snacks
According to Burak, it's essential to have high-protein snacks on hand that are both delicious and easy to grab when you're on the go. "Yogurt and cottage cheese, as well as hummus and guacamole packs, are great options to pair with veggies or spread on sandwiches," she suggests. You can also purchase individual cheese sticks and bars to enjoy with fruit for a satisfying snack that keeps you feeling full.