A big chunk of weight-loss success has to do with your diet, so it makes sense to get advice from an expert on healthy eating. We asked registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition [1] to share the top foods she recommends to clients who are trying to slim down.
Zucchini
Leslie told POPSUGAR this veggie is the perfect noodle replacement to keep carbs and calories low. She recommends spiralizing and sautéing zoodles [3] in garlic and a little olive oil for the best flavor. Get this: it's 25 calories a cup vs. 200 calories for regular pasta!
Avocados and Olive Oil
Healthy fats are essential for weight loss because they "keep us full and satisfied since they are digested slower than carbohydrates," added Leslie. Avocados are rich in fiber [4] as well, which also helps with satiety. Spread some on toast [5], add it to smoothies, or use it as a butter replacement [6].
Sweet Potatoes
These are rich in fiber, vitamin A, and complex carbohydrates [7] to help balance blood sugar levels. Enjoy baked sweet potatoes for breakfast topped with almond butter and banana [8], or add roasted cubes to salads or Buddha bowls. She recommends keeping portions to one cup a day.
Eggs
"Eggs are high in protein, so they keep hunger in check and keep blood sugar levels steady," Leslie said. Hard-boil a dozen or bake them in a muffin tin [9] on Sunday so you have them for the week.
Oats
High in B vitamins and rich in complex carbs, oats, particularly steel-cut or rolled, [10] are also a great source of filling fiber, and "eating lots of fiber can help with weight loss." Cook up a big batch and freeze 75-calorie portions in a muffin tin [11], or make this slow-cooker pumpkin pie oatmeal [12].
Nuts and Seeds
Nuts and seeds, such as almonds [13], walnuts, cashews, and sunflower seeds, are great snacks for weight loss since most are high in good fats, protein, and fiber. "These keep you full and satisfied so you can avoid processed, unfilling snacks!" Leslie told POPSUGAR. Just remember to keep your portions in check [14].
Flaxseed and chia seeds
These little seeds are rich in protein, omega-3 fatty acids, and fiber, and just a tiny portion will fill you up, thanks to the solid amount of soluble fiber. Try sprinkling them in smoothies [15] or on top of oatmeal, or add them to baked goods [16] or pancake batter to help you stay fuller for longer.
For breakfast or dessert, try this gingerbread chia seed pudding [17]. However, Leslie advises you start slow, as eating fiber takes time to get used to. "Start at one teaspoon per day and move up to one tablespoon," she suggested. Also keep in mind that flaxseed needs to be ground to be absorbed into the body efficiently.
Berries
An excellent source of fiber and antioxidants, fruits such as blueberries [18], strawberries, raspberries, and blackberries have the lowest amount of sugar, which is great for losing weight. Blueberries might even help reduce belly fat [19].
Cauliflower
This low-carb veggie can be used in so many ways to lower the calorie density of your meals: as a rice substitute [20], an easy pizza crust [21], or mashed potatoes [22]. You can find it frozen and riced [23] to save time. There is even a frozen low-carb, gluten-free cauliflower pizza crust [24] on the market to make weight loss easy.
Beans
Leslie says beans, an easy source of complex carbs, "are rich in fiber, B vitamins, and protein" — everything you need to support weight loss. The fiber especially is "helpful for weight loss and keeping full." Throw beans in your blender [25] when you make smoothies, mash them in your oatmeal [26], add them to salads and soups, or roast them [27] for a healthy snack.
Greens
Greens such as kale, spinach, lettuce, and Swiss chard, are rich in vitamins C and A, as well as folate and magnesium, which can help with proper digestion. Greens are incredibly nutrient-dense and packed with fiber to help keep you full. Leslie said, "With about 15 calories per cup, you can really eat as much as you want!" Enjoy greens in a salad or blend them in your smoothie [28] if you're not into eating them with a fork.
Greek Yogurt
This protein-rich snack can keep hunger at bay between meals, and probiotics can help with digestion and belly bloat. If you don't eat dairy, go for almond or soy yogurt [29]. If you don't eat milk, go for these dairy-free yogurts [30] — Kite Hill is a fave!
Dark Chocolate
Leslie believes that everyone needs a treat! "Dark chocolate is low in sugar [31] and high in antioxidants, and having a sweet treat planned in your day can prevent binges later on!" Try these healthy chocolate recipes [32].