If you’ve been trying to lose weight safely but find that the scale hasn’t budged just yet, it may be time to take a second look at the ingredients you’re routinely stocking in your kitchen. Heavily processed foods can make it difficult to maintain steady weight loss, but some of the best foods to help you lose weight are high in fiber, which many are surprised to learn is a form of a carbohydrate (therefore, carbs are not the “enemy!”). Fibrous foods are often naturally lower in calories, help keep you satiated after a meal and also regulate blood sugar levels. Research suggests that the more dietary fiber that one incorporates into their daily routine, the more they’re able to work against “abdominal fat deposits” (fat accumulation around your midsection, also called visceral fat, can be dangerous because it wraps around important internal organs where it may trigger metabolic disturbances that up your risk for certain chronic diseases like heart disease and type 2 diabetes).
Even if you adopt a strict high-fiber diet, it’s crucial to understand that there’s not a single ingredient or beverage you can consume to magically melt away pounds. You’ll lose weight (and reduce body fat naturally) by adopting a wholesome diet, alongside moderate exercise. Eliminating processed foods high in sodium and other sugary items is important, as is staying routinely hydrated to aid digestion and fast-track your weight loss efforts overall. When it comes to healthy eating and safe weight loss, these powerful foods loved by registered dietitians have your back.
Editor’s Note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.
Peanut Butter
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay satisfied (particularly in stabilizing a glycemic load). Just make sure that you’re taking a look at the ingredients label, which should only include peanuts and salt (maybe a little bit of oil, but no high fructose corn syrup or additives necessary!). A published review of research in the Journal of Food Science and Technology highlights the fact that peanut butter can help people feel more satisfied compared to other snacks.
Peas
A cup of peas packs 8 grams of protein and nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron — all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
Tuna
It doesn’t get any better than the healthy fats in this fish when it comes to hearty protein, alongside salmon and sardines. They’re filled with omega-3s and lean protein, helping you fill up at meal time.
Potatoes
Believe it or not, air-fried potatoes (yes, really!) are an excellent source of potassium, which can help manage bloating and counterbalance sodium. They’re high in fiber as well, meaning potatoes can be a nutrient-dense food — just as long as they’re not served the french-fry way.
Plain Greek Yogurt
Fermented foods like miso, tempeh, and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity and regulate gut function; good gut health is key to losing weight or maintaining a healthy one because it ensures you’re better able to absorb important nutrients and supports good digestion. Unsweetened plain Greek yogurt can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving.
Sauerkraut
It’s polarizing in many households, but sauerkraut may be the first fermented food you ever encountered — and it should have a space among other condiments in your pantry. Because it’s fermented, there are probiotic benefits associated with sauerkraut; mostly, like other vegetables, it’s low in calories but high in fiber. Try adding it to a salad or a sandwich, stat!
Almonds
Almonds, peanuts, walnuts, pistachios — at GH, we’re nuts about nuts! Almonds in particular are a strong source of protein, and various research has linked an increase in almond consumption to a decrease in LDL cholesterol (the “bad” kind). Particularly, though, regularly snacking on almonds has been linked to greater weight loss due to its effect on supercharging metabolisms, per the Journal of Research in Medical Sciences.
Walnuts
Another nutty superstar, walnuts are rich in monounsaturated fats — they’re an extremely heart-healthy snack compared to other grab-and-go items like chips or pretzels. Previous research has established that walnuts, in particular, help to curb cravings that you may have experienced in between meals in the past.
Blueberries
Blueberries are indeed full of fiber (4 grams in one cup) but also hold a significant amount of antioxidants in a juicy bite-sized treat. Blueberries contain less sugar than most other fruits, too — they’re a satisfying, sweet, healthy choice at snack time or for dessert.
Raspberries
Compared to other berries, raspberries have especially high fiber counts. They’re a great addition to an already balanced breakfast, whether it’s cereal, oatmeal, yogurt, or even a quick smoothie (making it feel so much more substantial!).
Lentils
These little protein-filled bites of plant-based goodness make for excellent soup bases or salad additions to make a meal feel so much more substantial. The fiber and resistant starch within lentils can help you consume fewer calories between meals.
RELATED: 25 Tasty Lentil Recipes for Healthy and Easy Weeknight Meals
Whole Grains
Grains get a bad rap when it comes to weight loss, but that’s because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are weight-draining superstars, however, as they’re packed with minerals and counter balance sodium intakes throughout the day. Stick to pantry additions like brown rice and farro for the biggest benefits.
Quinoa
A notable whole grain to load up on is quinoa, which is extremely high in fiber, but more importantly, it is a complete protein in a diet — meaning it contains amounts of all essential amino acids. It doesn’t totally disrupt blood sugar levels due to it’s low glycemic index, either. All in all: Quinoa is a must-add to any kitchen to promote sustained weight management.
Kale
Another leafy green, kale is virtually fat-free and a single cup contains about 30 calories, alongside strong amounts of vitamins A, K, C, B6, calcium, potassium, and magnesium, among others. Whether it’s tossed as a salad or sautéed as a side for dinner, kale is a no-brainer for anyone trying to eliminate stubborn pounds.
RELATED: 37 Different Ways to Eat Kale
Cruciferous Vegetables
Fiber is synonymous with crunchy veggies that you can easily find fresh in any produce aisle: Broccoli, cauliflower, Brussels sprouts, and kohlrabi, to name drop a few. Prepared simply in a sauté or baked on a sheet pan, these veggies are low in calories; but eaten raw, and they retain all of their phytonutrients, including a slew of minerals and vitamins (from calcium to zinc!) that may be short elsewhere in your diet.
RELATED: Is Cauliflower Healthy? All the Nutritional Facts and Benefits to Know
Avocados
Good news for lovers of this fruit (yes, it’s a fruit!): A 2013 study linked eating avocado regularly to lower waist circumference. What’s more, the monounsaturated fats are heart-healthy and filling, reducing the urge to graze on processed foods later on.
Bananas
Filled with potassium and magnesium, bananas offset a salty day and pack in plant-based prebiotics, “feeding” your good bacteria. Snack on one a day with a tablespoon of nut butter, or slice it into your morning cereal.
Coffee and Tea
Caffeinated coffee keeps things moving through the digestive tract. Drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Furthermore, a regular cup of Joe can influence your metabolic rate for the better, per previous research. Just remember: The neater your coffee is, the better. Sugary mixed-coffee treats can lead to weight gain due to sugar-packed flavorings and synthetic sweeteners.
RELATED: Here Are The Healthiest Starbucks Drinks to Order
Tomatoes
Tomatoes, mushrooms, carrots, cucumber, and other salad staples all help you stay hydrated due to their high H2O content. Staying hydrated is a key step in the weight loss process—it fills you up, helps the body flush out waste, stimulates metabolism, and we need it to burn fat.
RELATED: 15 Easy Tomato Salad Recipes
Asparagus
As a prebiotic-filled veggie, asparagus is a great addition to soups, pastas, and omelets, or served as a side dish. Try pairing asparagus sticks with other crudité and dipping in hummus.
Citrus Fruits
The potassium in citrus helps regulate fluid levels while the antioxidants fight inflammation, which is associated with belly-fat storage and overall weight gain. Since a key part of beating the bulge is proper hydration, adding citrus to your H2O can help non-water drinkers to sip up and ultimately slim down!
Onions
You already know that alliums like garlic, onion, leeks, scallions, and shallots add lots of flavor, but they also provide tons of prebiotic fiber. Sneak them into savory dishes, like omelets and healthy salads.
Herbs and Spices
Flavor foods with herbs and spices whenever you can. It’ll encourage you cut back on high-sodium staples and avoid the salt shaker, a major player in weight gain. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers, to name a few.
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