There’s no doubt that there are many ways to lose weight, but making small changes to your diet that you can stick with is one of the best ways to not only lose weight but keep it off. Rather than following a very restrictive diet or completely eliminating a food group, consider slowly replacing some of the calorie-dense foods you eat with these four types of food. They will fill you up, keep you from feeling hungry and are loaded with nutrients that are good for your health. Plus, they’re delicious!
Whole Foods
About 70 percent of what we eat and drink is considered ultra-processed, according to a July 2019 study. Many of these foods are high in sodium, saturated fat, added sugars, artificial flavors and preservatives. They contribute empty calories and are designed to keep you craving more. On the other hand, whole foods are full of nutrients and fiber, leaving you feeling fuller for longer. Most are relatively low in calories and are a great addition to your diet if you’re trying to lose weight.
Examples of whole foods include fresh fruits and vegetables, legumes, nuts and seeds, whole grains, and lean protein, such as plain yogurt, fish, chicken and eggs.
Fiber-Rich Foods
Foods containing fiber fill you up without too many calories and keep you feeling satisfied for longer so you’re less likely to overeat. Fiber slows digestion and is good for your heart, but about 95 percent of Americans don’t get enough of this vital nutrient. Here are some high-fiber foods to add to your diet:
High-Protein Foods
Protein requires more energy to digest than other types of nutrients, which makes you feel full and less hungry. It also helps to keep your metabolism going strong, which can promote weight loss. Good sources of lean protein include:
Water-Rich Foods
Foods that contain a lot of water are generally low in calories. These fruits and vegetables are not only satisfying and refreshing, but they’re full of nutrients and fiber. That’s a win-win when it comes to your weight and your health.
Changing your diet can be hard, but by filling up on some of these healthy foods you may find yourself eating fewer calories while still feeling satisfied. This can add up to long-term sustainable weight loss.
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