If you’re trying to lose weight, you may be tempted to cut calories, but eating too little can put your health at risk. In fact, research shows that a diet of less than 1 calorie per day often does not provide the balanced nutrition your body needs and can lead to vitamin and mineral deficiencies associated with serious health problems.
What’s more, eating far fewer calories than you need can cause your body to break down its own muscle and organ tissue for fuel. And the less lean tissue mass you have, the slower your metabolic rate is, which isn’t ideal for weight loss.
So instead of restricting your calorie intake, focus on feeding your body healthier foods—a more effective weight loss strategy. Here are the best foods to support a healthy and sustainable weight loss plan, according to experts.
The Role of food in weight loss
Weight control is primarily a hormonal response to certain foods. “Hormones send signals to the brain that affect our cravings, hunger and weight,” he said. Here’s how certain foods can affect your hunger hormones:
Protein fills you up fast and keeps you full for longer. It also reduces the postprandial secretion of the hunger hormone ghrelin, thereby reducing hunger.
“Protein also takes more energy to digest and increases lean muscle mass, both of which help boost your metabolism,” he says.
Dietary fiber slows digestion and ensures a gradual rise in blood sugar levels, which triggers a slow release of the fat-storing hormone insulin.
“As fiber passes through the digestive system, various satiety hormones, such as ghrelin, are released, sending signals to the brain to reduce hunger and regulate food intake,” says Dr.
That means you’ll feel fuller for longer, which can help prevent overeating and reduce your overall calorie intake, says Kara Landau, a registered dietitian and gut health specialist, also the Founder of Uplift Food, a snack brand in Brooklyn, New York. “Prebiotic soluble fiber also improves gut health by feeding the good bacteria that live in the large intestine,” she adds.
Ultra-processed foods are low in nutrients and fiber, so they digest quickly. “So, eating them (think potato chips, candy bars, and toaster pastries) causes a rapid spike in blood sugar levels, which triggers a dramatic release of insulin,” he says. Because insulin has to quickly clear glucose from the blood, most of the calories are sent to your fat cells, he explains.
“Ideally, the next time you need energy, you’ll dip into those stored calories. However, eating a steady stream of ultra-processed foods means you’re constantly depositing money into your fat cells, never quitting,” said Dr.
How to Lose Weight Safely and Sustainably
There’s no need to significantly restrict calories; in fact, it’s not advisable. Instead, the safest and most sustainable way to lose weight is to enjoy whole, unprocessed, high-quality foods. “These foods naturally control your hunger, increase your metabolism, and promote fat burning,” he says.
Omit processed foods, fried foods, and refined sugars as much as possible, add Feit, and watch portion sizes. “A good strategy is to use the plate approach, where your plate consists of half fruit and vegetables, one-quarter lean protein, and one-quarter fiber-filled carbs,”
Eating a variety of clean, unprocessed foods can also improve your gut health, Landau says. ” Not only is good gut health associated with a stronger insulin response (reducing stored fat around the belly), but it can also help reduce inflammation and improve immunity, both of which will make you feel better physically and mentally, so you You can stay on track to achieve your weight loss goals,” said Dr.
16 Foods That Support Weight Loss, According to Experts
The following foods can support weight loss and enhance overall health in a number of ways.
1. Lean protein
Lean protein sources, such as chicken, turkey, and grass-fed lean beef, help keep you feeling full, reduce cravings and stabilize blood sugar. Plant-based proteins like beans, beans, and lentils offer the same benefits, and they’re also high in fiber, so they promote satiety.
2. Eggs
Eggs contain almost all essential vitamins ( except vitamin C ), as well as minerals such as phosphorus, calcium and potassium. In addition to being a source of complete protein, eggs can be adapted to different tastes.
3. Vegetables
A variety of vegetables can help with weight loss. For example, cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage are rich in fiber and vitamins, which can help reduce digestive problems. Meanwhile, dark green leafy vegetables contain protein and are good sources of vitamins, minerals, and fiber. Crunchy vegetables like celery and jicama are great low-calorie options for snacking.
4. Avocado
Avocados are totally underrated. This fruit is high in fiber and is an excellent source of healthy fats, making it a great food for reducing hunger pangs. But since avocados are a source of fat, they’re calorie-dense, so it’s important to watch your portion size.
5. Apple
Apples are rich in fiber and antioxidants. The fruit also has anti-inflammatory properties and contains phytochemicals and vitamin C.
6. Berries
Berries are high in fiber, antioxidants, and vitamin C—all things your body needs to function optimally.
7. Nuts and seeds
Nuts and seeds have different health benefits. All nuts are a good source of fiber, protein and healthy fats, which can help reduce hunger. At the same time, the seeds are a great source of minerals and healthy fats. Watch your section here too. One serving of nuts and seeds equals a quarter cup.
8. Salmon
Salmon is rich in protein and omega-3 fatty acids. Studies have shown that omega-3 fatty acids can help people whose weight is classified as overweight or obese feel fuller, fish in general can help you feel satisfied and fuller longer than other proteins such as eggs and beef, Keppen Huaying said.
9. Shrimp
Shrimp promotes increased satiety. Eating shrimp seems to reduce appetite by stimulating the production of cholecystokinin, or CCK, a hormone that signals to your stomach that you are satisfied. Additionally, shrimp and other shellfish contain zinc and selenium, two important minerals for immune health and increased energy.
10. Lupine
Lupine is rich in prebiotic fiber, which feeds the good bacteria in your gut. “When your gut bacteria are well nourished, the number and types of bacteria present multiply. A well-populated and diverse microbiome improves gut health, makes your cells more sensitive to insulin, and Helps get rid of fat stored around the waist,” she says.
11. Unripe Bananas
Unripe bananas contain one of the richest sources of prebiotic-resistant starch in the world, Landau said. Prebiotic-resistant starch makes your cells more sensitive to insulin, helping to prevent fat storage around the waistline. Combined with protein (e.g., adding protein powder and/or nut butter to a smoothie ), it can keep you satisfied for hours.
12. Raw oats
Raw oats are rich in resistant starch — a type of starch that resists digestion — which is great for weight loss. During digestion, resistant starch releases byproducts that make your cells more sensitive to insulin, helping to reduce stubborn fat around your belly.
13. Sauerkraut
Sauerkraut, or fermented cabbage, is both a prebiotic and a portion of probiotic food, meaning it adds good bacteria to your gastrointestinal tract and feeds the good bacteria that are already there. Sauerkraut is also high in fiber, which helps control appetite and regulate blood sugar levels.
14. Beans
Beans have a positive effect on satiety and gut health, and their high fiber content keeps you feeling fuller for longer, which prevents overeating. Plus, they contain nutrients that nourish your gut bacteria.
15. Chia seeds
Chia seeds can help with weight management in two ways. First, they’re high in fiber, which helps you feel full and prevents overeating. Second, they swell in water, so if you eat them unsoaked, they’ll grow in your stomach, taking up more space and becoming a natural appetite suppressant.
16. water
Water is not food, but it is just as important when it comes to healthy weight loss. “All of our bodily processes need water to function—metabolism is one of those processes,” so be sure to stay well hydrated.
