In This ArticleView AllIn This Article1. Chia Seeds2. Fatty Fish3. Cruciferous Vegetables4. Whole Grains5. Apples6. Fermented Foods7. Nuts8. Eggs9. Avocados10. Dark ChocolateBeansThe Bottom Line
In This ArticleView All
View All
In This Article
Chia Seeds
Fatty Fish
Cruciferous Vegetables
Whole Grains
Apples
Fermented Foods
Nuts
Eggs
Avocados
Dark Chocolate
Beans
The Bottom Line
No single food guarantees weight loss, but there are plenty of healthy options that can help support your weight loss efforts when included as part of a balanced, varied diet. In addition to being delicious additions to meals and snacks, nearly all of these foods contain fiber, protein and/or healthy fats—nutrients that help keep us fuller longer. Including them is a simple way to maximize your meals.
Diana Chistruga
Pictured Recipe:Blueberry Almond Chia Pudding
When it comes to weight loss, fiber is crucial. It’s satiating because it slows digestion and keeps us feeling fuller longer. This is super important when we’re cutting back on calories, a common approach to weight loss. Consuming a serving of chia seeds—roughly 2 tablespoons—satisfies about a quarter of daily fiber needs, per theUSDA.
Chia seeds are easy to incorporate into meals, especially breakfast and snacks. Try achia seed breakfast puddingor aberry jammade with just berries and chia seeds (no added sugar needed!) on a whole-grain English muffin. Bonus: The berries and whole-grain English muffin add even more fiber!
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Pictured Recipe:Miso-Maple Salmon
The2020-2025 Dietary Guidelines for Americansrecommends at least 8 ounces of seafood each week because it is rich in several nutrients and contains concentrated amounts of omega-3 fats. Seafood is also high in protein. Healthy fats and protein are a great combo to help curb hunger and keep you satisfied longer.
Fresh fish is great but can be pricey to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive. Also consider canned seafood, which is great for whipping upEasy Salmon Cakesor quick sardine toast.
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Pictured Recipe:Roasted Broccoli & Cauliflower
Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these vegetables to a lower risk of cancer, reduced inflammation anda healthy weight.
Cruciferous veggies are also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight loss meal plan. These vegetables are simple to include throughout the week. Use them as a hearty base formeal-prep salads, as a low-carb swap for grains or blend them intosmoothies.
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Pictured Recipe:Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Many people may think they need to limit starches like pasta, bread and rice when they’re trying to lose weight. Thankfully this isn’t the case, especially if you’re choosingwhole grainsmost of the time.
In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice andquinoacontain fiber to keep us feeling satisfied. Plus, our bodies and brains prefer energy from carbohydrates. Consuming these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar.
Fred Hardy
Pictured recipe:Carrot-Apple Smoothie
Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Because of their high water and fiber content, especially if you eat the skin,apples are filling and low in calories—factors that may play a role in helping people lose weight.
Apples are especially good to have on hand because they’re inexpensive, keep for weeks in the fridge and make for a super-portable snack. You can also get creative and work them into meals. Apples are delicious atopsaladsand whole-grain toast with peanut butter, or whirred into soups and smoothies.
Pictured Recipe:Berry-Mint Kefir Smoothie
Gut health is important—and for good reason. In addition to supporting immunity and good digestion, a healthy balance of beneficial bacteria in the intestinal tract may help to improve body composition, according to a 2021 review inNutrients.
Good sources of probiotics (good bacteria) include kefir and yogurt with live active cultures, homemade sauerkraut,kimchiand tempeh. Aim to include a few bites or sips of probiotic-rich foods most days, in addition to eating prebiotics—like bananas, asparagus, legumes and onions—which provide food for your healthy gut bacteria.
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Pictured Recipe:Homemade Trail Mix
All nuts can be included in a healthy weight-loss diet. They’re satiating and satisfying thanks to their healthy fat, fiber and protein content. The fiber in nuts also feeds your beneficial gut bacteria, helping them to thrive.
The key to noshing on nuts is portion size. A serving of shelled nuts—about 1/4 cup—ranges between 160 and 200 calories.
According to a 2024 review inFoods, regular consumption of pistachios, almonds, peanuts and walnuts may help reduce inflammation—a culprit in obesity—and Brazil nuts may influence oxidative stress due to their antioxidants. Most studies regarding nuts and weight loss seem to be done on almonds, which is why they might bethe most recommended nut for weight loss.
While not as convenient, having to shell the nuts as you eat them helps promote mindful eating and may help keep you to a reasonable amount.
The egg really is a near-perfect protein, especiallywhen it comes to weight loss. Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet, according to a 2020 study in theInternational Journal of Environmental Research and Public Health. This is probably due to the combination of protein and fat in the egg, which helps to keep you full and satisfied—an important thing when it comes to weight loss and maintenance.
Eggs are also economical and versatile enough to meal-prep ahead for grab-and-go snacks andlunchesfor the week or to top a power bowl at dinner.
Pictured Recipe:Avocado Toast with Burrata
Avocados seem to make the cut when it comes to pretty much any diet plan. The reasons? They deliver a one-two punch of healthy fats and fiber, which fills you up and promotes a healthy microbiome. Plus they have a luscious, buttery texture that adds richness to meals and snacks.
A 2021 study inThe Journal of Nutritionsuggests females who consumed one avocado a day along with a reduced-calorie diet had greater visceral fat tissue loss than females who did not include avocado in their reduced-calorie diet.
If you’re looking for ideas to expand your avocado intake beyond avocado toast, there are plenty of other ways to enjoy avocados throughout the day—includingCreamy Avocado Pasta,Mango & Avocado SaladandAvocado Chicken Salad.
Dark chocolate is good for your brain and heart—and it may also help you lose weight. How? A healthy weight-loss diet is more likely to be effective if it’s sustainable for the long term. A 2020 review published inCurrent Nutrition Reportsfound that depriving yourself of your favorite foods can lead to cravings for those foods. Those cravings may become so intense that you stop trying to lose weight because you always feel deprived. Including foods you enjoy, like chocolate, may help you stick with a weight loss plan. Aim for an ounce per day of 70% cacao content or higher for the greatest antioxidant boost.
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Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
Pictured Recipe:Black-Bean Quinoa Bowl
All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller longer and controls hunger. In a 2022 study in theJournal of the Academy of Nutrition and Dietetics, researchers linked greater weight loss to those who increased their bean consumption. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing the risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them inhomemade veggie burgersor toss them into soups and salads.
Eating a balanced diet with adequate protein, healthy fat and fiber goes a long way in helping with healthy weight loss, which is typically 1 to 2 pounds per week. These 10 foods are some of the best—and easiest—foods to incorporate into your diet, so plan on adding them as meals and snacks in the coming weeks to help you manage your weight while still getting the nutrients your body needs.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Li H, Zhou D, Gan R, et al.Effects and mechanisms of probiotics, prebiotics, synbiotics and postbiotics on metabolic diseases targeting gut microbiota: a narrative review.Nutrients. 2021. doi: 10.3390/nu13093211
de Souza Vilela D, da Silva A, Kravchychyn A, et al.Effect of nuts combined with energy restriction on the obesity treatment: a systematic review and meta-analysis of randomized controlled trials.Foods. 2024. doi: 10.3390/foods13183008
Keogh J, Clifton P.Energy intake and satiety responses of eggs for breakfast in overweight and obese adults—a crossover study.International Journal of Environmental Research and Public Health. 2020. doi: 10.3390/ijerph17155583
Kahn N, Edwards C, Thompson S, et al.Avocado consumption, abdominal adiposity, and oral glucose tolerance among persons with overweight and obesity.The Journal of Nutrition.2021. doi: 10.1093/jn/nxab187
Meule A.The psychology of food cravings: the role of food deprivation.Current Nutrition Reports.2020. doi: 10.1007/s13668-020-00326-0
