Healthy bodies come in all shapes and sizes. While weight loss is not a magic bullet for health, and not everyone needs to pursue weight loss, it might be something you want to work toward to feel your healthiest.
Coupled with regular movement, your diet can affect your health outcomes. (Just make sure to talk with a healthcare professional before making drastic changes!)
If losing weight is your goal, these 18 foods may help support a healthy weight loss journey, according to science.
Once feared for being high in cholesterol, whole eggs have been making a comeback.
These fears were rooted in misconceptions that overlooked how your body regulates cholesterol levels. Your body sources it, as needed, from your diet or your liver to maintain its baseline levels (1).
While people with elevated baseline levels of LDL (bad) cholesterol should be more conscious of how much cholesterol they get in their diet, moderate egg consumption between 712 eggs a week has been proven safe for many people (1, 2, 3, 4).
Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if youre looking to reach or maintain a healthier weight.
Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks like choline and vitamin D though egg whites deliver 46 grams of protein each (5).
Because theyre high in protein and fat, they help you feel full (6, 7).
Thats key, because responding to your bodys internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when youre hungry and stopping when youre full can help your weight loss goals (8, 9).
A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast instead of cereal, milk, and orange juice increased feelings of satiety (fullness) for the next 4 hours (10).
Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk (11).
Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.
Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others.
They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.
Whats more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies (12, 13, 14).
Its worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement the amount found in about 3.5 ounces (100 grams) of raw spinach (13, 14).
Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss (13, 14).
However, more research in humans is needed to understand the effect of thylakoids from food sources as a tool for achieving a healthy weight as well as their long-term effects in supplement form.
In the meantime, leafy greens boast an assortment of fiber and micronutrients and are almost always a great addition to your diet (15, 16).
Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your bodys internal cues of hunger and fullness can aid your larger healthy weight loss goals (8, 9).
If youre taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.
Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key (17).
Fatty fish like salmon are incredibly nutritious and very satisfying.
Salmon is loaded with high quality protein, healthy fats, and various important nutrients. That combination keeps you satiated and can help you reach a healthier weight (18).
Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. Inflammation plays a major role in obesity and metabolic disease (19, 20, 21).
Whats more, fish and seafood, in general may also supply a significant amount of iodine.
The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (22).
But studies show that a significant number of people dont fill their iodine needs. Adding fatty fish to your diet can help you consume enough iodine (22).
Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are also excellent for your health.
Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.
Like other vegetables, theyre high in fiber and tend to be incredibly filling.
Whats more, these types of veggies contain decent amounts of protein. Theyre not nearly as high in protein as animal foods or legumes, but still high for vegetables (23, 24, 25, 26).
A combination of protein, fiber, and low energy density (low calorie content) makes cruciferous vegetables the perfect foods to include in your meals if you want to lose weight (27).
Theyre also highly nutritious and contain compounds that may lower your risk of developing cancer. Keep in mind, though, that no amount of cruciferous vegetables can replace recommended cancer screenings or proper cancer treatment (28).
Meat remains a controversial food group for many people.
Beyond issues of sustainability and ethics, were still not sure whether and how red meat raises the risk of heart disease or diabetes.
Research on meat consumption and health outcomes has yielded low evidence of causation.
That language can be confusing, and its often misinterpreted as a ringing endorsement to eat more meat, but it simply means that there isnt enough evidence to say whether it causes unfavorable health outcomes (29, 30).
However, a high intake of red and processed meats is associated with a higher risk of cancer, diabetes, premature death, and heart disease (31).
Eating unprocessed meat in moderation (i.e., 23 servings a week) alongside fruits, vegetables, and whole grains may mitigate some of the cancer risks associated with meat consumption (30).
Nutritionally, chicken and red meat are both high in protein and iron.
Skinless chicken breast and lean red meat like tenderloin or flank steak pack protein and iron and have less saturated fat than other cuts. Opt for these most of the time to better support weight management and heart health.
Saturated fat has been thought to drive inflammation, which is associated with chronic illness. However, research on this, too, has so far yielded mixed results (32, 33).
How you prepare meat can also affect health outcomes.
Red meat that is cooked at high temperatures for a long duration, by smoking or grilling, for instance, renders fat drippings. Against hot cooking surfaces, these form a toxic by-product called polycyclic aromatic hydrocarbons (PAHs) that may cause cancer (34).
Minimize this risk by limiting smoke, wiping away drippings, and eating lean meat in moderation. This means no more than a few 3-ounce (85-gram) servings per week. A serving is about the size of the palm of your hand (34).
White potatoes seem to have fallen out of favor possibly, at least in part, due to the rise of lower carb diets.
For what its worth, potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health.
They contain an incredibly diverse range of nutrients a little bit of almost everything you need.
Theyre particularly high in potassium, a nutrient that most people dont get enough of. Potassium plays an important role in blood pressure management (35).
On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoes scored the highest of all the foods tested (36).
What this means is that by eating boiled white or sweet potatoes, youre more likely to naturally feel full. Youll also be providing your body with essential nutrients.
If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss (37).
Sweet potatoes, turnips, and other root vegetables are also excellent choices.
Tuna is another satiating high protein food.
Its a lean fish, meaning it has protein, which helps keep you full, as well as healthy fats. Among these healthy fats is docosahexaenoic acid (DHA), a form of omega-3 fatty acid, which may benefit your heart (22, 38, 39).
Eating fish like salmon and tuna can be a great way to increase your protein intake, with nutritious fish fats to support your eyes and brain (39, 40, 41).
If youre eating tuna canned, choose varieties canned in water if youre aiming to eat fewer calories. Tuna packed in oil ups the calories, fat, and sodium, but could be more filling. It depends on what your needs are that day (42).
Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others.
Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety. They also tend to contain some resistant starch (43, 44, 45).
Due to their high fiber content, beans can cause gas and bloating in some people. Preparing them properly can help mitigate these side effects, though. Try buying your beans dry and soaking them for several hours before preparing.
Soup can be a delicious way to increase your intake of vegetables and whole grains you may not get enough of otherwise. However, soup varieties that are cream-based or that include processed meats arent going to provide the same nutritional boost.
Between the slurping, smelling, tasting, cooling, and chewing, soup takes some people longer to eat than other foods. Eating slowly may help you eat more mindfully. It could also help keep you from eating past fullness (46, 47, 48).
Feeling satisfied and nourishing your body while listening and responding to your bodys hunger and fullness cues are important in reaching and maintaining a healthy weight.
If you would like a richer soup, there are ways to increase its creaminess without the use of heavy cream, which can add less healthy saturated fat.
Try blending in avocado, which helps increase the fiber count of your soup, or cashews. You can also slice avocado on top as a garnish to the soup (49, 50).
Because soups are inherently liquids, and therefore hydrate you, they may promote fullness and support weight management. Incorporating a vegetable-based clear soup before your meal can be a way to feel more satisfied and to lose weight healthfully (51).
Dairy products tend to be high in protein.
One of the most protein-rich dairy products is cottage cheese, which is mostly protein.
Eating cottage cheese is a great way to boost your protein intake, which is important for building and maintaining muscle. Its also very satiating and high in calcium.
There may even be a relationship between calcium intake and healthy weight, but more research is needed in this area (52, 53).
Other high protein dairy products include Greek yogurt and skyr.
Avocados are unique fruits.
While most fruits are high in carbs, avocados are instead loaded with healthy fats. Theyre particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Despite being mostly fat, avocados also contain a lot of water and fiber, making them greatly satiating.
Whats more, theyre a perfect addition to vegetable-based salads, as studies show that their fat content can increase how much of the carotenoid antioxidants your body absorbs from vegetables. In fact, it may increase absorption by 4.612.6 times (54).
In fact, they help absorb other important fat-soluble vitamins (vitamins A, D, E, and K). Avocados also contain many important nutrients, including fiber and potassium.
Its worth keeping in mind that avocados are energy-dense, so being mindful of portions is key when weight loss is your goal. The more you practice taking your bodys internal hunger and fullness cues, the more you can intuitively tell what the right amount is for you at that time (8, 9).
Nuts are high fat foods that also provide you with protein, fiber, and other plant compounds that benefit heart health (55, 56).
They make excellent snacks since they contain balanced amounts of protein, fiber, and healthy fats (57).
Studies have shown that eating nuts can improve metabolic health and even promote weight loss (58).
Whats more, population studies have shown that people who eat nuts tend to get more nutrients and be at a healthier weight than those who dont (59).
Like any high fat food, youll want to be mindful that youre eating only to the point of satiety. So, do mind your portion sizes if your goal is to lose weight.
Try eating a handful of unsalted nuts at first, and see how you feel after about 1520 minutes. If you still feel hungry, try half of another handful and give yourself some time to digest.
Recent studies show that a diet rich in whole grains can help support healthy weight loss (60).
Cereal grains can be wholesome parts of your diet and may benefit your metabolic health (61).
Thats because theyre loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice, and quinoa.
Oats are loaded with beta-glucans, which are soluble fibers that may increase satiety and improve metabolic health (62, 63).
Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.
While white rice is certainly OK, brown rice packs added nutrients especially fiber which may support your healthy weight loss journey.
Keep in mind that refined grains (i.e., white bread and most commercial baked goods) are OK, as long as you eat them in moderation and dont make them the foundation of your diet.
Also remember that sometimes, foods with whole grain on the label are ultra-processed, and they can contribute to unwanted weight gain when eaten in excess.
Eating chili peppers may be useful on a weight loss diet.
They contain capsaicin, a substance that makes hot peppers like chilis spicy.
Some studies show that capsaicin can improve how fast your body metabolizes fat and can increase your sensation of fullness. Together, these may support your healthy weight loss journey (64, 65).
The substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. Thats because studies show that capsaicin supplements may increase metabolism.
A review study found that this effect only yielded an average of 33 calories more burned per day than those who did not supplement with capsaicin, though. More research is needed to learn about this effect, especially in regards to capsaicin from food sources (66, 67, 68).
Plus, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (69).
Most health experts agree that fruit is healthy.
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18 Healthy Foods for Your Weight Loss Journey
