Nutritious foods are always the best choice when you're trying to slim down. But sometimes you want more than whole grains, lean protein, and fresh fruits and veggies. If you're like most, you occasionally crave comfort foods like pasta, or chocolate. If you're going to stay on your weight loss plan for the long-term, you may want to enjoy a treat or an indulgent snack from time to time.

And there might also be times when you need to grab a quick bite on the go. Thankfully, there are ways to stick to your weight loss plan and still allow for certain convenience foods. Consider any of these foods to eat when you're trying to lose weight. Remember that when you choose foods to eat during weight loss, it's not only about calories.

The foods you choose should fill you up, satisfy your desire for a savory meal, curb your cravings for sweets, and provide your body with good nutrition. Thankfully, it is possible to find these foods.

Print out this list of foods to eat when trying to lose weight. Use it to compile your weekly grocery list or take it with you to the market so you know which foods to consume and which foods to avoid for a successful weight loss experience.

Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats.

Nutr Metab Lond. US National Library of Medicine. McCaffrey D. The Science of Skinny: Start Understanding Your Body's Chemistry--and Stop Dieting Forever Sixth Edition. Da Capo Lifelong Books. Centers for Disease Control and Prevention. Healthy eating for a healthy weight.

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The Top 5 Diets for Weight Loss, According to Experts. Lean protein Fiber rich foods Fruits and vegetables Smaller portions of your favorite foods. Lean Protein. Fiber-Rich Foods. How Fiber Benefits Your Body. Fruits and Vegetables. Why Fat-Free Foods Might Be Bad for Your Diet.

Examples include chia seeds, whole grains, cruciferous vegetables, and legumes. But foods on their own cannot make you burn fat. The only way to truly burn body fat is by eating fewer calories than you burn.

High protein foods may be especially helpful for weight loss. Lean meat, fish, legumes, and dairy products are great sources of protein. Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight. These are mainly whole foods such as fish, lean meats, vegetables, fruit, nuts, seeds, and legumes.

Along with moderation and regular exercise, eating these nutritious foods should help pave the way to a healthy life. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Having a healthy snack on hand can help you add nutrients to your diet and feel less hungry when you sit down to a meal. Here are 29 healthy snacks…. There are many things you can do to lose weight and improve health.

Here are the 25 best diet tips, which you can start implementing now. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed….

The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

Here's why. New research finds that bariatric surgery is an effective long-term treatment to help control high blood pressure. Most people associate stretch marks with weight gain, but you can also develop stretch marks from rapid weight loss. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based 16 of the Best Foods for Your Healthy Weight Journey. Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Lisa Wartenberg, MFA, RD, LD — Updated on June 13, How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process. Was this helpful? Leafy greens. Cruciferous vegetables. Chicken breast and some lean meats. Potatoes and other root vegetables. Beans and legumes. Cottage cheese. Whole grains. Chili pepper.

Chia seeds. Full-fat whole Greek yogurt. Frequently asked questions. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Jun 13, Written By Lisa Wartenberg. Medically Reviewed By Alissa Palladino, MS, RDN, LD, CPT. Dec 20, Written By Lisa Wartenberg.

Share this article. Read this next. By Ariane Lang, BSc, MBA and Franziska Spritzler. The 25 Best Diet Tips to Lose Weight and Improve Health. By Jillian Kubala, MS, RD.

GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.

Does Vaping Make You Lose Weight? Medically reviewed by Danielle Hildreth, RN, CPT.

Lastly, protein foods help you to burn slightly more calories due to the thermic effect of food. Your body requires energy calories to chew, digest, and process the food that you eat.

Protein requires more energy to process than other foods. So which protein-rich foods are best? Look for choices that are naturally low in saturated fat and calories, those that are portion-controlled, and foods that you enjoy. If you have a difficult time getting enough protein in your diet during weight loss, you can also make a smoothie with a protein powder supplement.

You'll be able to manage cravings better if you eat foods with more fiber. On this list you'll find delicious foods that help you to feel full longer after eating so you consume fewer calories.

Most of these foods also provide other nutritional benefits that you'll enjoy during the weight loss process, like vitamins and minerals. Fill your shopping cart with some of these foods. Keep your fridge and pantry stocked with some of these staples to keep your hunger at bay.

It's easy to find "diet foods" at your local super market. You'll find fat-free foods , low-calorie foods , and foods that advertise other health claims on the label. But some of these foods are not necessarily good for everyone who is trying to lose weight. For example, some fat-free foods are higher in sugar than their full-fat versions.

They may not necessarily be lower in calories and if you are trying to reduce your sugar intake they can do more harm than good. So should you avoid low-calorie foods? Just try to find foods that are naturally low in calories, such as fruits and vegetables.

Consider some of these options. Choosing these foods that are packed with vitamins and minerals will help you to get the nutrition you need when you are trying to slim down.

You may also be able to save money as well. Those calorie snack packs that you buy in the store are generally more expensive than calorie snack packs you make at home with healthier foods. Nutritious foods are always the best choice when you're trying to slim down.

But sometimes you want more than whole grains, lean protein, and fresh fruits and veggies. If you're like most, you occasionally crave comfort foods like pasta, or chocolate. If you're going to stay on your weight loss plan for the long-term, you may want to enjoy a treat or an indulgent snack from time to time.

And there might also be times when you need to grab a quick bite on the go. Thankfully, there are ways to stick to your weight loss plan and still allow for certain convenience foods. Consider any of these foods to eat when you're trying to lose weight. Remember that when you choose foods to eat during weight loss, it's not only about calories.

The foods you choose should fill you up, satisfy your desire for a savory meal, curb your cravings for sweets, and provide your body with good nutrition. Thankfully, it is possible to find these foods.

Print out this list of foods to eat when trying to lose weight. Use it to compile your weekly grocery list or take it with you to the market so you know which foods to consume and which foods to avoid for a successful weight loss experience.

Sugary beverages have deceptively low energy densities because their sugar is diluted by a lot of water. Avoid all types of sugar, including honey, maple syrup, and coconut sugar.

Finally, read labels for hidden sugars in condiments, salad dressings, and packaged foods. Processed starchy foods are also a no-go for weight loss. This group includes white bread and pasta, rice, fat-free chips, crackers, and similar snack foods. All are low in nutrients and provide little satiety per calorie.

In fact, they may potentially increase your hunger and cravings. Do you want some inspiration for creating meals, using healthy weight loss foods? When it comes to successful weight loss, knowing what to eat is key. Choosing foods that maximize satiety per calorie can help you lose weight in a healthy way.

Your best weight loss foods are high in protein and other essential nutrients. Plus, they help you feel full and satisfied so that you naturally take in fewer calories. Guide Are you mentally ready to lose weight? These 10 mindset tips will help you succeed.

Guide Can some foods boost your metabolism and help burn fat? In our guide, we explore the truth about fat-burning foods. This guide is written by Franziska Spritzler, RD and was last updated on October 17, It was medically reviewed by Dr.

Bret Scher, MD on October 27, The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this.

Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership.

Most information at Diet Doctor is free forever. Read more about our policies and work with evidence-based guides , nutritional controversies , our editorial team , and our medical review board. Should you find any inaccuracy in this guide, please email andreas dietdoctor.

Foods contain both soluble and insoluble fiber. The majority of dietary fiber is insoluble fiber, which provides zero calories per gram. Importantly, none of these studies tested the effects of fiber in people who eat low-carb diets. On the other hand, people on low-carb diets are generally encouraged to eat plenty of high-fiber vegetables.

Systematic reviews of RCTs conclude that keto and low-carb diets can be effective for weight loss: PLoS One Dietary intervention for overweight and obese adults: Comparison of low-carbohydrate and low-fat diets.

In a review of 18 RCTs, participants who practiced intermittent fasting lost between 3. People randomized to a Mediterranean diet lost an average of In one trial, overweight people with diabetes followed either a low-carb Mediterranean diet, a traditional Mediterranean diet, or a low-fat diet based on American Diabetes Association ADA recommendations for one year.

At the end of the study, people in the low-carb Mediterranean diet group lost an average of 22 pounds In a week weight loss trial, overweight women were assigned to either eat four or more lean beef servings per week or to restrict all red meats.

Despite similar weight loss of 8. Nutrients Hunger, food cravings, and diet satisfaction are related to changes in body weight during a 6-month behavioral weight loss intervention: The Beef WISE study [randomized trial; moderate evidence].

A trial in overweight and obese people found that including grams American Journal of Clinical Nutrition A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trial [moderate evidence].

Some studies suggest that omega-3 fats may provide health benefits, or at least improve certain markers of heart health:. Metabolism A fish-based diet intervention improves endothelial function in postmenopausal women with type 2 diabetes mellitus: a randomized crossover trial [moderate evidence].

British Journal of Nutrition Dietary inclusion of salmon, herring and pompano as oily fish reduces CVD risk markers in dyslipidemic middle-aged and elderly Chinese women [randomized trial; moderate evidence]. There are nine essential amino acids that you must get from food on a daily basis.

Although most vegetables contain many of these essential amino acids, they provide only small amounts of one or more of them. In one study, researchers found that spinach contained all nine essential amino acids, although methionine was only present in small amounts:.

Food Chemistry Amino acid profile of raw and as-eaten products of spinach Spinacia oleracea L. In an older study, cauliflower was found to be high in five of the nine essential amino acids, while carrots were found to be low in all of the essential amino acids:.

In a small study, people who ate a large portion of spinach at lunch felt full, which researchers attributed in part to the increased fiber in the meal:.

Although some vegetables have especially high protein percentages, all non-starchy vegetables are good options for weight loss. One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories:.

The American Journal of Clinical Nutrition Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials [strong evidence]. Other studies have shown weight loss benefits in overweight people who included soy in their diets:.

Nutrients Soy products ameliorate obesity-related anthropometric indicators in overweight or obese Asian and non-menopausal women: a meta-analysis of randomized controlled trials [strong evidence]. Amino acids are the building blocks of protein. Animal products contain all nine essential amino acids, but most plants are low in one or more of them:.

Nutrients Plant proteins: Assessing their nutritional quality and effects on health and physical function [review article; ungraded]. In trials, people have reported less hunger and greater fullness after meals containing eggs compared to meals without eggs:. The American Journal of Clinical Nutrition The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg DIABEGG study-a 3-mo randomized controlled trial [moderate evidence].

In one trial, overweight women ate a mixed, equivalent-calorie breakfast containing either two eggs or one bagel. In addition to feeling more satisfied after the egg breakfast, the women ate less at lunch and took in an average of fewer calories for 36 hours after the egg breakfast compared to the bagel breakfast:.

Journal of the American College of Nutrition Short-term effect of eggs on satiety in overweight and obese subjects [randomized crossover trial; moderate evidence].

In a similar trial, men consumed fewer calories at lunch after eating an egg-based breakfast compared to a bagel-based breakfast, and averaged fewer calories overall for the next 24 hours — even though both breakfasts had similar calories and macronutrient composition:.

The Journal of Nutrition Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women [randomized trial; moderate evidence].

Learn more in our guide to the best high-protein dairy foods. Obesity Drinking water is associated with weight loss in overweight dieting women independent of diet and activity [randomized trial; moderate evidence].

A review of clinical trials found that drinking caffeinated coffee within a few hours of a meal seems to have minimal effects on hunger and food intake, while consuming straight caffeine may possibly reduce food intake if consumed shortly before a meal:. According to a review of randomized trials, people who carry excess weight often end up taking in more calories when they eat nuts:.

Nuts are loaded with calories, and only a small portion of those calories come from protein. Learn more in our guide to the best high-protein nuts. Unlike non-starchy vegetables, starchy vegetables have low protein percentages across the board.

This is based on the clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here [weak evidence].

We recognize many people successfully lose weight and reduce cravings by eating a high-fat keto diet. If this has been your experience, you may not need to change. But if you are not meeting all your weight loss goals, reducing your fat intake may be an important part of getting back on track.

Drinking alcoholic beverages can slow down weight loss because your body burns alcohol before it burns carbs, protein, and fat — including body fat:. The Journal of Clinical Investigation Ethanol causes acute inhibition of carbohydrate, fat, and protein oxidation and insulin resistance [randomized trial; moderate evidence].

British Journal of Nutrition The effect of alcohol consumption on food energy intake: a systematic review and meta-analysis [strong evidence]. In a study conducted in an inpatient hospital ward, 20 people ate a non-calorie-restricted ultra-processed diet and non-calorie-restricted minimally processed diet for two weeks each, in random order.

The participants ate an average of calories more per day on the ultra-processed diet — entirely from carbohydrates and fats — and gained 2 pounds 0. PLoS One Which foods may be addictive? Low carb for beginners All guides Foods Visual guides Side effects Meal plans.

You can also get creative and work them into meals. Apples are delicious atop salads and toast or whirred into soups and smoothies. Pictured Recipe: Berry-Mint Kefir Smoothie. Gut health is important—and for good reason. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract may help to promote fat burning, according to a review in Preventive Nutrition and Food Science.

Good sources of probiotics good bacteria include kefir and yogurt with live active cultures, homemade sauerkraut and tempeh. Aim to include a few bites or sips of probiotic-rich foods most days, in addition to eating prebiotics like bananas, asparagus, legumes and onions , which provide fuel for our healthy gut bacteria.

Pictured Recipe : Roasted Pistachio-Crusted Salmon with Broccoli. All nuts can be included in a healthy weight loss diet. They're satiating and satisfying thanks to their healthy fat, fiber and protein content. As far as calories go, shelled pistachios are the middle of the road for nuts, coming in at calories per serving, per the USDA.

In addition to being delicious, pistachios come with a slew of health perks. According to a study in Nutrients , regular consumption of pistachios was associated with weight loss, including in the belly, in overweight people.

We suggest buying pistachios in shells—shelling them as you snack is a simple way to promote mindful eating! Pictured Recipe: Spiralized Zucchini Nest Eggs.

The egg really is a near-perfect protein, especially when it comes to weight loss. Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet, according to a study in the International Journal of Environmental Research and Public Health.

Eggs are also economical and versatile enough to meal-prep ahead for grab-and-go snacks and lunches for the week or to top a power bowl at dinner.

Pictured Recipe: Avocado Toast with Burrata. Avocados seem to make the cut when it comes to pretty much any diet plan. The reasons? They deliver a one-two punch of healthy fats and fiber, plus a buttery texture that adds richness to meals and snacks.

A study in The Journal of Nutrition suggests females who consumed one avocado a day along with a reduced-calorie diet had greater visceral fat tissue loss than females who did not include avocado in their reduced-calorie diet.

But another Journal of the American Heart Association study found no such effects, although eating one avocado daily slightly decreased total and LDL cholesterol the bad kind. While research is mixed about the effects of avocado on belly fat, they are a nutritious and satisfying addition to a healthy diet.

Pictured Recipe: Chocolate de Agua Mexican Hot Chocolate. Yes, chocolate can help you lose weight, and here's why: A healthy weight loss diet is more likely to be effective if it's sustainable for the long term.

A review published in Current Nutrition Reports found that depriving yourself of your favorite foods can lead to cravings for those foods. Those cravings may become so intense that you stop trying to lose weight because you always feel deprived.

Including foods you enjoy, like chocolate, may actually help you stick with a weight loss plan. You'll also benefit from its heart-healthy and mood-boosting perks, per a review in Planta Medica. Eating a balanced diet with adequate protein and fiber goes a long way in helping with healthy weight loss 1 to 2 pounds per week.

These 10 foods are some of the best—and easiest—foods to incorporate into your diet, so plan on adding them as meals and snacks in the coming weeks to help you manage your weight while still getting the nutrients your body needs. Use limited data to select advertising. Create profiles for personalised advertising.

Here is our list of the best seafood for healthy weight loss — all of which are in the green zone for protein percentage and energy density:.

Non-starchy vegetables are considered great for weight loss, and for good reason. First, vegetables are the least energy-dense of all foods, which means you can eat large amounts for very few calories.

Legumes — beans, peas, lentils, and soy — are a good source of protein, vitamins, minerals, and fiber. In trials, boosting legume intake has been found to help people lose weight. Many of them provide a lot of satiety per calorie due to their high protein percentages and fiber content.

They also rank well on the energy density scale. However, with the exception of soy , legumes are low in one or more of the essential amino acids that your body needs.

We recommend eating minimally processed foods no matter what type of diet you follow. The best healthy weight loss beans, peas, lentils, and soy have protein percentages and energy densities in the green zone:. Looking for a nutritious, inexpensive, and versatile food that can help you lose weight?

Eating protein-packed eggs can help you feel full for hours. Egg whites contain more protein and provide fewer calories than whole eggs. On the other hand, whole eggs are undeniably tastier and provide more vitamins and minerals than egg whites.

So eating whole eggs — or a combination of whole eggs and egg whites — may be best to maximize satiety, nutrition, and happiness with your diet.

Dairy products taste great and provide protein, calcium, magnesium, and other important nutrients. In some studies, eating more dairy foods has been found to boost weight loss. Therefore, compared to milk, they are lower in carbs and get more of their calories from protein.

Should you choose nonfat, low-fat, or full-fat dairy products to lose weight? The answer will depend on the type of diet you eat and your food preferences.

Low-fat dairy foods provide more protein per calorie and are less energy dense than full-fat dairy products. So when it comes to maximizing satiety per calorie, low-fat dairy wins. For this reason, making low-fat choices works best for most weight loss diets. Just be sure to read labels and avoid low-fat yogurt with added sugar and starch.

However, people who eat keto or low-carb diets may prefer to eat full-fat dairy protein foods and cut back on added dairy fats, such as butter and cream, to lose weight. Our advice? Choose dairy foods over whey protein supplements most of the time, no matter what type of diet you eat. Water Reach for water most often.

Plus, some studies suggest that drinking water may be helpful for weight loss. Coffee and tea For a nearly calorie-free beverage that provides flavor and an energy boost, drink coffee or tea. According to research, these caffeinated drinks might help you burn slightly more calories.

Choose decaf coffee or herb tea if caffeine makes you feel jittery or interferes with your sleep. Broth Drinking broth or bouillon can help you stay well hydrated and get a bit of protein, too.

Choose beef, chicken, or vegetable stock, or bone broth. Foods to consume in smaller amounts for weight loss The foods in this section can be part of a healthy weight loss approach. How much from each category to include — if any at all — will depend on the type of diet you eat, along with your preferences and goals.

Fruit is low in protein but high in water and fiber. So, you can eat a large amount of fruit for relatively few calories. Most sweet fruits, aside from berries, are high in carbs.

Eating a few fruits per day is fine if you follow a high-protein, Mediterranean, plant-based, or liberal low-carb diet. But aim for a maximum of one to two servings of low-carb fruits daily on a keto or very low-carb diet. Their high fat content drives up their calorie counts, which drives down their protein percentages.

Nuts also have extremely high energy densities. For healthy, effective weight loss, limit nut intake to a small handful per day, at most.

And to prevent going overboard, eat them from a small bowl instead of from the container. Potatoes, sweet potatoes, onions, beets, and other starchy vegetables are higher in carbs and lower in protein than non-starchy vegetables. However, their calorie densities are low, and some types are high in fiber.

Eat starchy vegetables in small amounts, if at all, on a keto or low-carb diet. If you eat a plant-based, high-protein, or Mediterranean diet, you can enjoy starchy vegetables in modest amounts that allow you to achieve your health goals such as controlling blood sugar levels if you have diabetes or prediabetes.

While whole grains pack more fiber than refined grains, they provide little protein or other nutrients. Plus, most of their calories come from carbs. Many people would probably list cheese as one of their favorite foods. Additionally, some people find that cheese is easy to overeat and causes cravings for more.

Whether used in recipes or added at the table, fat can make vegetables and other foods taste delicious. Just add enough for flavor. Remember, your goal is to burn stored body fat rather than burn lots of fat in the food you eat.

Minimize alcohol intake when trying to lose weight. It provides calories without any nutrition. Additionally, alcohol can sometimes interfere with weight loss. And limit your alcoholic beverage intake to one drink per day. The worst foods for losing weight are highly processed and provide lots of empty calories with little protein and other nutrients.

Research suggests that consuming these foods may cause overeating that results in weight gain. Foods that are high in both fat and refined carbs are your number one weight loss enemy. The high-carb plus high-fat combination may drive you to overeat due to being so delicious and providing very little satiety per calorie.

Indeed, some researchers suggest that these highly palatable foods can be addictive. Some common examples are cookies, cakes, pie, potato chips, candy bars, and ice cream, although many similar products exist. Steer clear of these foods if you want to lose weight and improve your health.

In addition to soft drinks, stay away from sweet tea, punch, lemonade, energy drinks, sports drinks, and flavored coffee drinks. Finally, avoid sweet alcoholic drinks. Sugary beverages have deceptively low energy densities because their sugar is diluted by a lot of water. Avoid all types of sugar, including honey, maple syrup, and coconut sugar.

Finally, read labels for hidden sugars in condiments, salad dressings, and packaged foods. Processed starchy foods are also a no-go for weight loss.

This group includes white bread and pasta, rice, fat-free chips, crackers, and similar snack foods. All are low in nutrients and provide little satiety per calorie. In fact, they may potentially increase your hunger and cravings.

Do you want some inspiration for creating meals, using healthy weight loss foods? When it comes to successful weight loss, knowing what to eat is key.

Choosing foods that maximize satiety per calorie can help you lose weight in a healthy way. Your best weight loss foods are high in protein and other essential nutrients. Plus, they help you feel full and satisfied so that you naturally take in fewer calories.

Guide Are you mentally ready to lose weight? These 10 mindset tips will help you succeed. Guide Can some foods boost your metabolism and help burn fat?

In our guide, we explore the truth about fat-burning foods. This guide is written by Franziska Spritzler, RD and was last updated on October 17, Healthline only shows you brands and products that we stand behind. Snacking means eating smaller portions of food between meals. Opt for snacks with protein, fiber, and healthy fats to help keep you full throughout the day.

While research on whether snacking aids weight loss is mixed, some evidence suggests that increasing your meal frequency through snacking may help manage hunger and improve blood sugar regulation 1.

Additionally, snacking can help you increase your intake of nutrient-rich foods like fruits and vegetables — and most people are not eating enough produce 2. By planning ahead and focusing on nutrient-rich foods, snacks may support your weight management goals by managing hunger and keeping you satisfied between meals 3 , 4 , 5.

While no one snack will lead to weight loss, the following 29 healthy snacks may help you promote weight loss as part of an overall healthy eating pattern. Nuts are an ideal nutritious snack, providing the perfect balance of healthy fats, protein , and fiber.

Studies suggest that eating nuts in moderation may help you lose weight 6 , 7. Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. Guacamole is also a rich source of nutrients and minerals 8 , 9.

Greek yogurt is high in protein , and berries are one of the best sources of antioxidants around 10 , Add a mixture of differently colored berries to your yogurt to get an array of nutrients — and a mix of their sweet and tart flavors.

Apples are a fiber-rich fruit. Peanuts provide healthy fats, plant-based protein, and fiber — pretty much all of the filling nutrients you should look for in a snack 12 , Just look for one that only contains peanuts and salt and no sugar. Cottage cheese is high in filling protein, boasting 25 grams in just 1 cup Try it with tropical fruits such as pineapple, papaya, or watermelon.

Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full. This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese.

Snacking on 5 small celery sticks with about 1 ounce 30 grams of cream cheese provides roughly calories 15 , Pairing kale with olive oil makes not only more delicious and crispy chips but also a more balanced and filling snack. Dark chocolate and almonds are a fantastic pair.

Dark chocolate contains antioxidants, and almonds are a rich source of healthy fats 19 , Try a couple of teaspoons of dark chocolate chips or a square of dark chocolate with a handful of nuts. Hummus is typically made from chickpeas, tahini, olive oil, and garlic.

Thus, it provides a mix of plant-based protein, fiber, and heart-healthy fats Enjoying 1 cup grams of sliced cucumbers dipped in 2 tablespoons 34 grams of hummus will help keep you full for under calories 22 , A piece of fruit can be an incredibly satisfying snack.

Portable, easy-to-eat fruits include bananas , apples, pears, grapes, grapefruit, and oranges. Fruit contains fiber and minerals and makes a great small snack. To make it more satisfying, pair your fruit with nuts or yogurt. Mix tomatoes with mozzarella, balsamic vinegar, and a drizzle of olive oil for a snack with protein, fiber, and healthy fats.

Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and plant-based protein Eggs are incredibly filling, thanks to their protein content 25 , Although they contain cholesterol , recent studies suggest that moderate egg intake — defined as 3—4 eggs per week — is linked with reduced arterial stiffness, a risk factor for heart disease Make sure to eat the yolk to get important nutrients like vitamin D and choline Pairing carrots with a creamy salad dressing or dip is a great idea.

While blue cheese dressing on its own is high in calories, it may help you eat more carrots or other veggies. However, pairing it with whole-grain crackers or a piece of fruit adds some fiber to your snack. Cheese delivers protein and calcium, but the amounts of those nutrients vary slightly depending on the type you choose 33 , 34 , Beef jerky or beef sticks make excellent high protein, portable snacks.

That said, depending on the brand and flavoring, some are higher in added sugar and sodium. Most beef jerkies and sticks contain about 9 grams of protein per ounce 28 grams A protein smoothie can be a filling snack for when you need something substantial until your next meal.

You can add just about any other ingredient to the mix, from fruits and veggies to healthy fats like avocado, nut butter, or chia seeds, for a nutrient-rich snack. You can also try Greek yogurt or silken tofu to boost the protein content of your smoothie 38 , Learn more about which protein powder is right for you and shop our top picks in different categories.

Canned fish is a fantastic option that requires no refrigeration. In particular, salmon and sardines are incredibly high in omega-3 fatty acids, which decrease your risk of heart disease 40 , Topping a piece of whole wheat toast with canned fish will give you a highly nutritious snack that will leave you feeling full until your next meal.

For something smaller, try a few whole-grain crackers with tuna or salmon. Edamame is a dish of steamed unripened soybeans that makes a great snack for anyone following a vegan or vegetarian diet.

Your body requires energy calories to chew, digest, and process the food that you eat. Protein requires more energy to process than other foods. So which protein-rich foods are best? Look for choices that are naturally low in saturated fat and calories, those that are portion-controlled, and foods that you enjoy.

If you have a difficult time getting enough protein in your diet during weight loss, you can also make a smoothie with a protein powder supplement. You'll be able to manage cravings better if you eat foods with more fiber. On this list you'll find delicious foods that help you to feel full longer after eating so you consume fewer calories.

Most of these foods also provide other nutritional benefits that you'll enjoy during the weight loss process, like vitamins and minerals. Fill your shopping cart with some of these foods.

Keep your fridge and pantry stocked with some of these staples to keep your hunger at bay. It's easy to find "diet foods" at your local super market. You'll find fat-free foods , low-calorie foods , and foods that advertise other health claims on the label.

But some of these foods are not necessarily good for everyone who is trying to lose weight. For example, some fat-free foods are higher in sugar than their full-fat versions. They may not necessarily be lower in calories and if you are trying to reduce your sugar intake they can do more harm than good.

So should you avoid low-calorie foods? Just try to find foods that are naturally low in calories, such as fruits and vegetables.

Consider some of these options. Choosing these foods that are packed with vitamins and minerals will help you to get the nutrition you need when you are trying to slim down. You may also be able to save money as well.

Those calorie snack packs that you buy in the store are generally more expensive than calorie snack packs you make at home with healthier foods.

Nutritious foods are always the best choice when you're trying to slim down. But sometimes you want more than whole grains, lean protein, and fresh fruits and veggies. If you're like most, you occasionally crave comfort foods like pasta, or chocolate.

If you're going to stay on your weight loss plan for the long-term, you may want to enjoy a treat or an indulgent snack from time to time. And there might also be times when you need to grab a quick bite on the go. Thankfully, there are ways to stick to your weight loss plan and still allow for certain convenience foods.

Consider any of these foods to eat when you're trying to lose weight. Remember that when you choose foods to eat during weight loss, it's not only about calories. The foods you choose should fill you up, satisfy your desire for a savory meal, curb your cravings for sweets, and provide your body with good nutrition.

Thankfully, it is possible to find these foods. Print out this list of foods to eat when trying to lose weight. Use it to compile your weekly grocery list or take it with you to the market so you know which foods to consume and which foods to avoid for a successful weight loss experience.

Cava E, Yeat NC, Mittendorfer B.

And diets high in such foods increase the risk of weight gain, diabetes, and heart disease. See Carbohydrates and Weight , below.

Higher protein diets seem to have some advantages for weight loss, though more so in short-term trials; in longer term studies, high-protein diets seem to perform equally well as other types of diets.

But there are a few reasons why eating a higher percentage of calories from protein may help with weight control:. Higher protein, lower carbohydrate diets improve blood lipid profiles and other metabolic markers, so they may help prevent heart disease and diabetes.

Replacing red and processed meat with nuts, beans, fish, or poultry seems to lower the risk of heart disease and diabetes. Researchers tracked the diet and lifestyle habits of , men and women for up to 20 years, looking at how small changes contributed to weight gain over time. People who ate more nuts over the course of the study gained less weight-about a half pound less every four years.

Lower carbohydrate, higher protein diets may have some weight loss advantages in the short term. Read more about carbohydrates on The Nutrition Source. Milled, refined grains and the foods made with them-white rice, white bread, white pasta, processed breakfast cereals, and the like-are rich in rapidly digested carbohydrate.

So are potatoes and sugary drinks. The scientific term for this is that they have a high glycemic index and glycemic load. Such foods cause fast and furious increases in blood sugar and insulin that, in the short term, can cause hunger to spike and can lead to overeating-and over the long term, increase the risk of weight gain, diabetes, and heart disease.

For example, in the diet and lifestyle change study, people who increased their consumption of French fries, potatoes and potato chips, sugary drinks, and refined grains gained more weight over time-an extra 3. The good news is that many of the foods that are beneficial for weight control also help prevent heart disease, diabetes, and other chronic diseases.

Conversely, foods and drinks that contribute to weight gain—chief among them, refined grains and sugary drinks—also contribute to chronic disease.

Read more about whole grains on The Nutrition Source. Whole grains-whole wheat, brown rice, barley, and the like, especially in their less-processed forms-are digested more slowly than refined grains.

So they have a gentler effect on blood sugar and insulin, which may help keep hunger at bay. The same is true for most vegetables and fruits. Read more about vegetables and fruits on The Nutrition Source. The weight control evidence is stronger for whole grains than it is for fruits and vegetables.

Fruits and vegetables are also high in water, which may help people feel fuller on fewer calories. Read more about nuts on The Nutrition Source. Nuts pack a lot of calories into a small package and are high in fat, so they were once considered taboo for dieters. As it turns out, studies find that eating nuts does not lead to weight gain and may instead help with weight control, perhaps because nuts are rich in protein and fiber, both of which may help people feel fuller and less hungry.

Read more about calcium and milk on The Nutrition Source. The U. dairy industry has aggressively promoted the weight-loss benefits of milk and other dairy products, based largely on findings from short-term studies it has funded.

One exception is the recent dietary and lifestyle change study from the Harvard School of Public Health, which found that people who increased their yogurt intake gained less weight; increases in milk and cheese intake, however, did not appear to promote weight loss or gain.

Read more about healthy drinks on The Nutrition Source. Like refined grains and potatoes, sugary beverages are high in rapidly-digested carbohydrate.

See Carbohydrates and Weight , above. These findings on sugary drinks are alarming, given that children and adults are drinking ever-larger quantities of them: In the U. The good news is that studies in children and adults have also shown that cutting back on sugary drinks can lead to weight loss.

Read more on The Nutrition Source about the amount of sugar in soda, fruit juice, sports drinks, and energy drinks, and download the How Sweet Is It? guide to healthier beverages. Ounce for ounce, fruit juices-even those that are percent fruit juice, with no added sugar- are as high in sugar and calories as sugary sodas.

Read more about alcohol on The Nutrition Source. While the recent diet and lifestyle change study found that people who increased their alcohol intake gained more weight over time, the findings varied by type of alcohol. They eat meals that fall into an overall eating pattern, and researchers have begun exploring whether particular diet or meal patterns help with weight control or contribute to weight gain.

Portion sizes have also increased dramatically over the past three decades, as has consumption of fast food-U. children, for example, consume a greater percentage of calories from fast food than they do from school food 48 -and these trends are also thought to be contributors to the obesity epidemic.

Following a Mediterranean-style diet, well-documented to protect against chronic disease, 53 appears to be promising for weight control, too. The traditional Mediterranean-style diet is higher in fat about 40 percent of calories than the typical American diet 34 percent of calories 54 , but most of the fat comes from olive oil and other plant sources.

The diet is also rich in fruits, vegetables, nuts, beans, and fish. A systematic review found that in most but not all studies, people who followed a Mediterranean-style diet had lower rates of obesity or more weight loss. There is some evidence that skipping breakfast increases the risk of weight gain and obesity, though the evidence is stronger in children, especially teens, than it is in adults.

But there have been conflicting findings on the relationship between meal frequency, snacking, and weight control, and more research is needed. Since the s, portion sizes have increased both for food eaten at home and for food eaten away from home, in adults and children.

One study, for example, gave moviegoers containers of stale popcorn in either large or medium-sized buckets; people reported that they did not like the taste of the popcorn-and even so, those who received large containers ate about 30 percent more popcorn than those who received medium-sized containers.

People who had higher fast-food-intake levels at the start of the study weighed an average of about 13 pounds more than people who had the lowest fast-food-intake levels. They also had larger waist circumferences and greater increases in triglycercides, and double the odds of developing metabolic syndrome.

Weight gain in adulthood is often gradual, about a pound a year 9 -too slow of a gain for most people to notice, but one that can add up, over time, to a weighty personal and public health problem. Though the contribution of any one diet change to weight control may be small, together, the changes could add up to a considerable effect, over time and across the whole society.

Willett WC, Leibel RL. Dietary fat is not a major determinant of body fat. Am J Med. Melanson EL, Astrup A, Donahoo WT. The relationship between dietary fat and fatty acid intake and body weight, diabetes, and the metabolic syndrome.

Ann Nutr Metab. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med.

Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. Howard BV, Manson JE, Stefanick ML, et al.

Field AE, Willett WC, Lissner L, Colditz GA. Obesity Silver Spring. Koh-Banerjee P, Chu NF, Spiegelman D, et al.

Prospective study of the association of changes in dietary intake, physical activity, alcohol consumption, and smoking with 9-y gain in waist circumference among 16 US men. Am J Clin Nutr. Thompson AK, Minihane AM, Williams CM.

Trans fatty acids and weight gain. Int J Obes Lond. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.

J Am Coll Nutr. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr.

Furtado JD, Campos H, Appel LJ, et al. Effect of protein, unsaturated fat, and carbohydrate intakes on plasma apolipoprotein B and VLDL and LDL containing apolipoprotein C-III: results from the OmniHeart Trial. Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial.

Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women. Aune D, Ursin G, Veierod MB. Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. Pan A, Sun Q, Bernstein AM, et al.

Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. Abete I, Astrup A, Martinez JA, Thorsdottir I, Zulet MA. Obesity and the metabolic syndrome: role of different dietary macronutrient distribution patterns and specific nutritional components on weight loss and maintenance.

Nutr Rev. Barclay AW, Petocz P, McMillan-Price J, et al. Glycemic index, glycemic load, and chronic disease risk—a meta-analysis of observational studies. Mente A, de Koning L, Shannon HS, Anand SS. A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease.

Arch Intern Med. Koh-Banerjee P, Franz M, Sampson L, et al. Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men. Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G.

Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women.

Ledoux TA, Hingle MD, Baranowski T. Relationship of fruit and vegetable intake with adiposity: a systematic review. Obes Rev. Mattes RD, Kris-Etherton PM, Foster GD. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr. Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA.

Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Zemel MB, Shi H, Greer B, Dirienzo D, Zemel PC.

Regulation of adiposity by dietary calcium. FASEB J. Zemel MB, Thompson W, Milstead A, Morris K, Campbell P. Skinless chicken breast and lean red meats such as tenderloin and flank steak pack protein and iron and have less saturated fat than other cuts of meat. All these qualities make them great options to support weight management and heart health.

Just be sure to enjoy red meat in moderation and opt for healthier cooking methods when possible to prevent any negative health effects. Limiting smoke and wiping away drippings while cooking red meat can also help prevent the formation of harmful compounds that have been linked to cancer.

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 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. Between the slurping, smelling, tasting, cooling, and chewing, soup may take you longer to eat than other foods. This may help you eat more mindfully.

Incorporating a vegetable-based clear soup before your meal can also be a way to feel fuller and eat less overall, which may promote weight loss. If you feel preoccupied with food or your weight, experience guilt around food choices, or engage in restrictive diets, consider speaking to a healthcare professional like a registered dietitian.

Disordered eating patterns or eating disorders can affect anyone and are caused by a combination of factors, so feel to ask for help. For eating disorder-specific help, the National Alliance for Eating Disorders offers a daytime helpline staffed by licensed therapists and an online search tool for treatment options.

For general mental health support 24 hours a day, the Substance Abuse and Mental Health Services Administration offers a helpline at or for TTY. Eating cottage cheese is a great way to boost your protein intake , which is important for building and maintaining muscle. There may even be a relationship between calcium intake and body weight , but more research is needed in this area.

Not only are avocados rich in heart-healthy fats, but they also contain a lot of water and fiber, which make them very filling. Additionally, they help your body absorb important fat-soluble vitamins and contain many important nutrients, including fiber and potassium.

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. Recent studies show that a diet rich in whole grains can help support healthy weight loss.

Notable examples include oats , brown rice , and quinoa. 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. 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. Chia seeds are highly nutritious and rich in fiber, which can promote feelings of fullness. In one small study of 24 adults, those who ate either 0. Greek yogurt is great for weight management, as it contains a good amount of protein per serving.

Consider choosing full-fat yogurt. While the evidence is still mixed, some studies show that full-fat dairy is associated with a reduced chance of developing obesity and type 2 diabetes over time.

Fruits and vegetables are high in fiber but low in calories, so eating them in place of higher-calorie snacks may help with fast weight loss. Losing about 1—2 pounds per week is generally considered the fastest rate that is healthy. Some studies suggest that following a high fiber diet may support decreased body fat.

Examples include chia seeds, whole grains, cruciferous vegetables, and legumes. But foods on their own cannot make you burn fat. The only way to truly burn body fat is by eating fewer calories than you burn.

High protein foods may be especially helpful for weight loss. Lean meat, fish, legumes, and dairy products are great sources of protein. Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight. These are mainly whole foods such as fish, lean meats, vegetables, fruit, nuts, seeds, and legumes.

Along with moderation and regular exercise, eating these nutritious foods should help pave the way to a healthy life. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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