10 Foods to Eat More of if You're Trying to Lose Weight, According to Nutritionists
Nutritionist-approved weight loss foods
Let’s face it—losing weight and keeping it off is hard. And with all the calorie-rich convenience foods that are readily available 24-7, along with sneaky weight saboteurs like stress and lack of sleep that are often beyond our control, even the most health-conscious eaters can struggle. However, experts agree that the key to increasing your odds of weight-loss success can be achieved by eating more of the foods with proven health benefits.
To help you improve your eating habits, nutritionists recommend adding these foods to your shopping list.
“An apple a day may keep extra pounds away,” Katherine Brooking, RD, co-founder of Appetite for Health, tells Health. A medium apple has around 95 calories and 5 grams of filling fiber. Apple peels are also a rich source of ursolic acid, a natural plant compound that has been shown in preliminary studies to increase fat-burning. In addition, one study reported that women who added three small apples (equal to 200 calories) to their diet per day lost a little more than 2.5 pounds in 12 weeks—more than dieters who did not include the fruit in their diet.
Asparagus is known for making pee smell funny. But it can do so much more, like help you beat bloat and lose weight, thanks to its diuretic properties and high fiber content. The veggie is packed with other nutrients, too, including vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, and protein. Plus, it’s a rich source of antioxidants.
For a protein-packed choice, beans are one of the best foods to enjoy when you’re trying to trim down. “Beans are metabolized slowly, so they may aid in weight loss by keeping you feeling fuller longer,” Bonnie Taub-Dix, RDN, tells Health. A half-cup of beans provides about 110 calories and 7 grams of protein, around the same amount of protein as you’d get in an ounce of chicken or fish. Beans are also considered a nutrient-rich superfood, providing antioxidants, iron, potassium, and zinc.
Want something sweet to enjoy that can help you trim down and tone up, too? Eat more berries, Susan Burke March, RDN, tells Health. Berries are low in calories, high in fiber, and will satisfy your sweet tooth without any added sugar. One study revealed that eating a snack of 65 calories of mixed berries resulted in participants eating 133 fewer calories at dinner, compared to those who ate a 65-calorie sugary treat instead. Another study that looked at the eating patterns of more than 130,000 adults for more than 20 years found that berries were one of the best fruits for maintaining a healthy weight.
Sweet and juicy grapefruit and oranges are a tasty way to help maintain a healthy weight, suggests Brooking. A medium orange has just 60 calories and 3 grams of fiber, while a grapefruit has around 100 calories and 4 grams of fiber. Due to their high water and fiber counts, citrus fruits have lower glycemic index scores and can help temper blood sugar levels to keep you satisfied for longer.
Cottage cheese has a longstanding reputation for being a diet-friendly health food for good reason. “Cottage cheese keeps you satiated because it’s high in protein, and it pairs perfectly with sweet (like fresh fruit and cinnamon) or savory (like salad or your favorite veggies),” notes Taub-Dix. “If you’re watching your weight, even the 4% fat version of cottage cheese [typically] has only 110 calories per serving while low-fat (2%) has around 90.”
For a while they were thought to be the enemy, thanks to their cholesterol content. But eating eggs hasn’t been shown to be linked to an increased risk of heart disease. Plus, eggs are packed with plenty of good-for-you nutrients. They’re high in satiating protein, rich in vitamin E, and contain only about 80 calories each.
Kale (and other dark leafy greens)
Nutrient-dense dark leafy greens like kale, spinach, and arugula only have about 25 to 30 calories per cup and are loaded with fiber, keeping you fuller on fewer calories, Malina Malkani, RDN, a spokesperson for the Academy of Nutrition and Dietetics, tells Health. “It’s important to focus on foods that provide the most nutrients per calories, to help you feel your best while losing weight,” she says.
Thanks to its high protein content and lower sugar counts, Greek yogurt (as well as other types of strained yogurt) can help keep cravings at bay, explains Armul. Greek yogurt has about twice the protein and half the sugar of traditional yogurts. A study of more than 8,500 European adults reported that those who enjoyed a serving or more of European-style strained yogurt every day were 20% less likely to become overweight and 38% less likely to become obese during the six-year study compared to those who ate fewer than two servings of yogurt per week.
Potatoes pack tons of fiber—especially in the skin! Fiber is super filling, so you'll feel satiated after eating and less likely to reach for snack before your next meal. A medium-size potato has about 150 calories plus good amounts of vitamin C and vitamin B6, as well as almost no fat.
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