No single food guarantees weight loss, but there are plenty of healthy options that can help support your weight loss efforts when included as part of a healthy diet. In addition to being delicious additions to meals and snacks, nearly all of these foods contain fiber or protein (or both)—nutrients that help keep us fuller longer. Including them on most days is a simple way to maximize your meals.
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 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 linkedTrusted Source with increased satiety and better appetite management.
However, more research is needed on the effects of thylakoids from food sources rather than supplements.
Fish is loaded with high quality protein, healthy fats, and other important nutrients. That combination keeps you feeling full and can hel 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.
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.
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.