Best Foods for Healthy, Lasting Weight Loss

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Trying to figure out which foods are best for losing weight can be a bit overwhelming. To keep it simple, try to select nutrient-dense foods whenever possible to help you feel more satiated, so you don’t get those unhealthy cravings throughout the day. Making healthy lifestyle changes takes time and patience, so don’t give up. Stay focused on your goals, and the reasons why you are making these changes in the first place. The best foods for weight loss listed below will give you a clearer picture as to the kinds of foods you should be eating on a regular basis to help you achieve lasting weight loss and better overall health.

Vegetables

Eating plenty of vegetables is absolutely essential for long-term weight loss. They are low in calories and fat, abundant in disease-fighting antioxidants, high in fiber, and contain many other essential vitamins and minerals that your body craves. Choose from a colorful array of veggies every day, such as spinach, cauliflower, kale, carrots and broccoli. Vegetables make a great snack, too. Before the hunger pangs strike, put together a variety of fresh cut veggies like broccoli, cauliflower, carrots, zucchini, celery, red peppers and a homemade ranch dip. This way you’ll have a healthy and filling snack readily available. Another delicious, low-calorie veggie snack are baked kale chips. They are salty, crispy and make a great pre-dinner snack for the whole family. And baked zucchini chips are yummy too! Don’t be afraid to expand your horizons and try something new. You can find many vegetable recipes on the Internet, such as allrecipes.com, eatingwell.com, foodnetwork.com, myrecipes.com, and cookinglight.com.

Eggs

Eggs provide a rich source of protein, containing all of the essential amino acids, which offers satiety and keeps you feeling full. Another big plus is that eggs are low in calories. For instance, one hard-boiled egg contains only 78 calories and about 6g of protein, but keep in mind that frying or scrambling eggs increases the calorie content because of the extra butter or oil used for cooking. For additional appetite control, add your favorite high-fiber fruit or whole-wheat toast.

Fruit

Fruits are tasty and chock-full of antioxidants, fiber, vitamin C, and they don’t require preparation. Include a colorful variety of fruits so you get the full spectrum of vitamins and minerals, but don’t overdo it. Even though fruit is very good for you, portion size and calories still count. The amount of fruit you need to eat depends on age, sex, and the amount of exercise you get on a daily basis. Fruits that are abundant in soluble fiber, such as berries, apricots and apples, make an ideal choice for appetite control. Soluble fiber helps to attract water and slow digestion, so not only does it make you feel full, but also has a cleansing effect on the body and keeps blood-sugar levels in check by delaying the absorption of sugar.

Oatmeal

Oatmeal is an excellent weight loss food, because it’s low-fat, low-calorie and loaded with soluble fiber to help control your appetite by making you feel full longer. One serving of oatmeal contains only 150 calories, so as long as you don’t add things like cinnamon sugar or butter, it’s the perfect low-calorie breakfast. For a nutritional boost, add a chopped apple and pinch of ground cinnamon that tastes like apple crisp on a chilly morning, or add a handful of blueberries for extra fiber, antioxidants and brain power.

Nuts and Seeds

Even though nuts and seeds are energy dense and rich in fats, eating nuts is associated with lower body weight, improved insulin sensitivity and better health. Both of these foods are high in protein and fiber, making them a nutritious and filling snack option. For weight loss purposes, it’s best to choose raw, unsalted nuts. Almonds, cashews and pistachios are the lowest in calories, roughly 160 calories per ounce. Sesame, pumpkin and sunflower seeds contain about 150 to 180 calories per ounce. Some of the healthiest nuts and seeds include cashews, flaxseeds, walnuts, almonds and pumpkin seeds. All of these contain healthy fats, including anti-inflammatory omega-3 fatty acids and other important vitamins and minerals like vitamin E, magnesium, potassium, and B vitamins. Just remember that nuts are high in calories and can easily wreck a weight loss plan if you don’t stick to the proper portion size, which is a small handful per day for most people.

Beachbody

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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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