10 of the Best Foods for Your Healthy Weight Journey

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 foods may help support a healthy weight loss journey, according to science.

1. Whole eggs

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.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 7–12 eggs a week — has been proven safe for many people.

2. Leafy greens

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.What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies.

3. Salmon

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.Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. Inflammation plays a major role in obesity and metabolic disease.What’s more, fish — and seafood, in general — may also supply a significant amount of iodine.

4. Cruciferous vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.Like other vegetables, they’re high in fiber and tend to be incredibly filling.What’s more, these types of veggies contain decent amounts of protein. They’re not nearly as high in protein as animal foods or legumes, but still high for vegetables.

5. Chicken breast and some lean meats

Meat remains a controversial food group for many people.Beyond issues of sustainability and ethics, we’re 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.

6. Potatoes and other root vegetables

White potatoes seem to have fallen out of favor — possibly, at least in part, due to the rise of lower carb diets.For what it’s 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.

7. Tuna

Tuna is another satiating high protein food.It’s 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.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 .

8. Beans and legumes

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.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.

9. Soups

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 aren’t 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

10. Cottage cheese

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. It’s also very satiating and high in calcium.

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