Losing weight is easier than you think! While no one food is the magic remedy for weight loss, there are certain foods that can help you achieve your weight-loss goals sooner rather than later, with or without exercising. Most of the foods included as part of a weight-loss diet have a few things in common: they’re high in fiber (which helps keep you feeling fuller longer) and have a low energy density—meaning that you can eat a decent-sized portion without overdoing it on calories. Include the following weight-loss foods as part of a healthy overall diet, and you may find it’s easier to achieve your weight-loss goals.
1. Avocados
Avocados are rich in fatty acids, dietary fiber, potassium and phytochemicals. People who eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green superfood. While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down. Add some to your salad, sandwich or ugali for a burst of creaminess and flavor.
2. Eggs
Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It’s the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left people feeling more satisfied than those who had bagels—which helped them eat less throughout the day.
3. Beans
All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade githeri, veggie burgers, soups and salads.
4. Yogurt
Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism . Ensure you keep an eye on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.
5. Fruit
Fruits gets a bad rap sometimes because it naturally contains sugar. But eating fruits can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You’ll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. Higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake—though including fruits as part of a healthy diet overall is always the best strategy.
