Eating nutrient-rich foods, such as lean protein and legumes, can support your overall health and help you manage your weight.
If losing weight is your goal, these 16 foods may help support a healthy weight loss journey.
Eggs
Eggs are incredibly nutrient-dense and high in protein and fat, which help you feel full.
In a 2020 study that included 50 people with overweight or obesity, researchers found that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased the participants’ feelings of fullness for the next 4 hours.
Similarly, another study involving 48 adults found that those who ate a breakfast containing protein from eggs, as well as high fiber foods, reported greater satiety (fullness) than those who ate low fiber cereal and milk.
Leafy greens
Leafy greens such as kale, spinach, and collard greens pack fiber and nutrients that can help keep you satisfied and hydrated.
What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management.
However, more research is needed on the effects of thylakoids from food sources rather than supplements.
Fish
Fish is loaded with high quality protein, healthy fats, and other important nutrients. That combination keeps you feeling full and can help you manage your weight.
What’s more, fish — and seafood in general — may supply a significant amount of iodine, which is necessary for maintaining thyroid function and metabolism.
Cruciferous vegetables
Like other vegetables, cruciferous vegetables such as broccoli, cauliflower, and cabbage are high in fiber and tend to be incredibly filling.
These types of veggies also contain more protein than many other vegetables.
A combination of protein, fiber, and low calorie content makes cruciferous vegetables great foods to include in your meals if you want to lose weight.
Potatoes and other root vegetables
Potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health.
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.
If you allow potatoes to cool after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been linked to weight loss in animal studies.
Beans and legumes
Beans and other legumes, such as lentils, black beans, and kidney beans, can be beneficial for weight loss.
Those foods tend to be high in protein and fiber, two nutrients that promote satiety. They also may contain some resistant starch.
Nuts
Nuts are high in heart-healthy unsaturated fat and provide you with protein, fiber, and other plant compounds that benefit heart health.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss.
But, as with any high fat food, it’s a good idea to be mindful of portion sizes when eating nuts and to eat only to the point of satiety.
Chili pepper
Chili peppers contain capsaicin, a substance that makes hot peppers such as chilis spicy.
Some studies show that capsaicin can improve how fast your body metabolizes fat and increase your sensation of fullness. Together, these may support your healthy weight loss journey.
Still, more research is needed to learn about this effect, especially regarding capsaicin from food sources.
Fruit
Most fruits have properties that make them great for helping you reach or maintain a healthy weight.
Even though fruits contain natural sugar, they have a low energy density and are loaded with micronutrients. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.
Whenever possible, it’s a good idea to consume a variety of fruits of different colors, particularly those that are in season.