10 Weight-Loss Foods You Should Eat Every Week

Although no single food has the ability to melt the pounds, there are many healthy foods that can help you lose weight when eaten as part of a balanced diet. In addition to being tasty additions to meals and snacks, nearly all of these foods are high in fiber or protein (or both!)—nutrients that help us stay satiated for longer. Including them on a weekly basis is a simple approach to get the most out of your meals.

1. Chia Seeds

Fiber is king when it comes to weight loss. It satisfies us by slowing digestion and making us feel fuller for longer. This is especially crucial when we're restricting our calorie intake, which is a frequent weight-loss strategy. A serving of chia seeds (about 2 tablespoons) provides 40 percent of the daily fiber requirement. With items like morning pudding, berry jam, and energy balls, they're simple to integrate into meals, especially breakfast and snacks.

2. Fatty Fish

Because it includes critical fatty acids that we can only acquire via our diet, the Dietary Guidelines for Americans suggests eating two servings of seafood per week. Omega-3 fatty acids contained in seafood like salmon, sardines, and tuna may aid to reduce body fat in addition to supporting heart and brain function. Seafood is also heavy in protein, which helps us stay full for longer. Fresh fish is delicious, but it can be costly to buy every week. To make fast salmon patties, quick sardine toast, or a classic niçoise salad, consider frozen fish fillets or shrimp, which are typically less expensive. Also, don't ignore canned seafood.

3. Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, and dark leafy greens like kale and arugula are all cruciferous vegetables. Their health advantages are numerous, and a growing body of evidence connects regular eating of these veggies to a reduced risk of cancer and inflammation. They're also low in calories and carbohydrates, making them an ideal nonstarchy supplement to any diet. These vegetables are easy to incorporate into your weekly meal plan. Blend them into smoothies or use them as a substantial base for meal-prep salads or as a low-carb substitute for grains.

4. Whole Grains

When it comes to losing weight, many individuals believe they need to avoid carbs like pasta, bread, and rice. Thankfully, if we eat whole grains most of the time, this isn't the case. Whole grains, such as whole-wheat pasta, brown rice, and quinoa, include fiber in addition to vitamins, minerals, and phytonutrients, which help us feel full. Furthermore, while our bodies and brains prefer carbohydrates for energy, eating these foods with protein and healthy fats will help limit cravings for refined carbs and sugar, which can sabotage weight-loss efforts.

5. Apples

Fruits, like vegetables, are an excellent supplement to any healthy weight-loss program. Apples are especially useful to have on hand during the week because they're cheap, keep for weeks in the fridge, and make excellent portable snacks. You can also be inventive and incorporate them into your meals. Apples taste great on salads and toast, as well as in soups and smoothies. Apples are low in calories and satisfying due to their high water content and fiber (be sure to eat the skin). These elements may play a role in weight loss, according to research.

6. Eggs

The egg is the ideal protein, especially when it comes to losing weight. Eggs, when eaten for breakfast, have been demonstrated to aid weight loss when combined with a low-calorie diet. Additionally, eating enough protein-rich foods like eggs for breakfast may help you avoid late-night snacking. They're also cost-effective and versatile enough to meal-prep ahead of time for weekday snacks and lunches, or to top a power bowl for supper.

7. Fermented Foods

Gut health is a hot topic right now, and with good reason. A healthy balance of beneficial bacteria in the intestinal tract may aid to improve fat burning in addition to supporting immunity and proper digestion. In addition to consuming prebiotics (including bananas, asparagus, beans, and onions), which give fuel for our healthy gut "bugs," aim to include a few bites or sips of probiotic-rich foods per day. Kefir and yogurt, sauerkraut, kombucha, and tempeh are all good sources of probiotics.

8. Pistachios

A healthy weight-loss diet can contain any type of nut. Because of the healthy fat, fiber, and protein content, they're filling and satisfying. Because a serving of nuts (about 14 cup) contains between 160 and 200 calories, portion control is essential. Pistachios are one of the lowest-calorie nuts, with a serving size of 160 calories. Pistachios provide a number of health benefits in addition to being delicious. According to research, these lovely green nuts can help prevent type 2 diabetes, increase intestinal health, and lower cholesterol levels. And eating them two or more times a week may help you avoid gaining weight in the future. We recommend purchasing pistachios in their shells, as shelling them while snacking is an easy approach to promote mindful eating!

9. Avocados

Avocados appear to be included in almost every diet plan. What is the explanation for this? They have a buttery texture that adds richness to meals and snacks, as well as a one-two punch of healthy fats and fiber. Despite the fact that avocados have more calories than other fruits and vegetables, research shows that avocado eaters—those who eat roughly half an avocado each day in addition to a balanced diet—had lower body weights and waist measures. While avocado toast is always a winner, there are lots of other ways to enjoy avocados throughout the day.

10. Dark Chocolate

Chocolate, to be exact, and here's why: A healthy weight-loss diet that is also maintainable is more likely to be effective. Deprivation of certain meals or food categories, according to research, might result in severe cravings and bingeing following a period of abstinence. Including items you enjoy but thought were off-limits at first, such as chocolate, may help you stick to a weight-loss regimen. Including an ounce of dark chocolate (at least 70% cacao content) in your diet could be just what you need to stay on track. You'll also reap the benefits of its heart-healthy and mood-enhancing properties.

Final Words

Eating a well-balanced diet rich in fiber and protein can help you lose weight safely (1 to 2 pounds per week). Plan to include these 10 foods as meals and snacks in the coming weeks to help you achieve your weight-loss goal in a healthy way.

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