It may be time to take another look at the meals you usually have on hand in your kitchen if you’ve been attempting to lose weight healthily but the scale hasn’t moved yet. Meals that are highly processed might make it harder to sustain constant weight reduction. While foods rich in fiber and protein are some of the healthiest foods for quick weight loss.
Naturally lower in calories, fibrous foods also keep you fuller for longer after meals and help control blood sugar levels. Combined with meals high in lean protein, which also increase satiety, you have a potent recipe for weight reduction. Visceral fat, which wraps around organs, may raise your risk for heart disease and type 2 diabetes. The more dietary fiber a person consumes, the more they can fight “abdominal fat accumulation,” according to studies.
A healthy diet should contain fiber and protein, but there’s no miracle meal or drink. Adopting a healthy diet and moderate exercise can help you lose weight (and naturally lower your body fat). Cut out processed salty and sugary foods to enhance digestion and hasten quick weight loss. You should also drink enough of water on a regular basis. These potent foods, which our certified dietitians like, can support you in maintaining a diet and shedding pounds without risk.
Chickpeas
A dish of chickpeas and vegetables resting on a marble surface is a fantastic example of a nutritious weight-loss diet.
This legume is a nutritional powerhouse that is packed with fiber and plant-based protein that may both help you lose weight. Our nutritionists like the fact that chickpeas are also a great source of folate, iron, immune-strengthening antioxidants, and minerals that help with digestion. They include a lot of complex carbs, which might help you maintain energy levels throughout the day.
Despite having very few calories already, chickpeas are a fantastic meal for controlling weight because of their high nutritional richness. Hummus is used as an example in the research to demonstrate how picking foods with high nutrient density may assist optimize each calorie and deliver a plethora of special health-promoting elements while supporting healthy weight reduction.
They are simple to include in salads, side dishes, soups, and stews. Any tastes you select to serve with the buttery, delicate beans will meld well with them. Although canned chickpeas might be a fast and easy alternative to cooked dry chickpeas, always pick kinds with reduced salt content. You may combine them to produce hummus or experiment with chickpea flour, a gluten-free substitute for your preferred baking recipes.
Pumpkin
An excellent choice for a healthy quick weight loss diet is a copper pot of pumpkin puree on a blue tablecloth, according to housekeeping.
One of your finest options for snacks and cooking is pumpkin puree, which has more fiber than quinoa and more potassium than a banana. This nutrient-dense option, which is high in antioxidants, is naturally low in calories. One cup only contains approximately 80 calories but is packed with vitamins and minerals. The pigment beta-carotene, which the body converts into the vitamin A the body needs, gives pumpkin its vivid orange hue.
Pepitas, or pumpkin seeds, are a great addition to most diets since they include 7 grams of protein per snack-size serving. Certified nutritionists recommend 100% pure pumpkin over pumpkin pie filling, which is loaded with sugar and artificial flavorings. In order to enjoy canned pumpkin all year long, stock up on it in the autumn.
Pumpkin puree makes delicious smoothies, soups, vinaigrettes, oats, yogurt, and pancake batter. You may add it to a cheese sauce to make mac ‘n’ cheese healthier. Unsweetened Greek yogurt, cinnamon, chopped pears, and pumpkin puree make a healthful dessert.
Kefir
Kefir is a thin-consistency fermented milk beverage with a sour and acidic taste that has been consumed for more than 2,000 years. It is a fermented beverage, making it a great source of probiotics to support a healthy digestive system as well as other essential nutrients including protein. Depending on the brand and kind, one cup of kefir has a little over 100 calories and 10 grams of protein.
Recent studies suggest a link between gut health and quick weight loss, and the gut flora is important for overall health. This food’s probiotics balance the microbiota and improve digestion. Maintaining a healthy gut microbiota is important because the gut breaks down food and liquids so nutrients may be delivered throughout the body. For the most advantages, our experts advise choosing plain kefir variants without added sugar.
Kefir may be consumed directly from the container, mixed into smoothies, or made into chia pudding or overnight oats. The lactic acid and the living and active probiotic cultures transform difficult meats into soft, juicy masterpieces, and the tangy taste of kefir pairs nicely with herbs and spices to offer a new flavor. It may even serve as the foundation of your next protein marinade.
Salmon
A gray dish for quick weight loss with baked salmon on top of a bed of veggies, a wonderful choice for a nutritious weight-loss meal according to housekeeping
Because it is so high in omega-3 fatty acids, a popular protein that is relatively low in calories (around 200 calories for a 3-ounce portion) and a great option for a dinner. Because the body cannot generate omega-3s, we must routinely consume them from our food. These beneficial fatty acids may lower triglycerides, inflammation, blood clotting, and cholesterol in addition to supporting a healthy heart. Salmon is also quite filling due to the beneficial fats and protein it contains. Additionally, consuming fish like salmon may boost weight reduction when accompanied with a diet low in calories, according current studies.
Choose baking or air-frying for your salmon since it will need less oil. When you can, experiment with various herbs and spices to add to your salmon. Doing so will inspire you to consume less foods rich in sodium and steer clear of salt shakers, which are key contributors to weight gain. We adore a variety of herbs and spices, including black and red chili peppers, mint, oregano, basil, cilantro, and rosemary.
You may eat salmon by itself or make it into inventive dishes like mouthwatering salmon burgers. To keep canned salmon on hand in your cupboard for quick lunch salads and other uses, choose kinds with reduced salt content wherever feasible.
Oats
Oatmeal in a dish with blueberries on a blue tablecloth is an excellent choice for a nutritious diet food, according to housekeeping.
Oatmeal is a fantastic weight reduction food when used as part of a healthy diet. Oats’ high fiber and protein content might increase satiety and help you feel full. Only 150 calories and at least 4 grams of fiber are included in only 12 cup of raw oats, which increases to 1 cup when cooked. According to data from the National Health and Nutrition Examination Survey (NHANES), people who consume oatmeal are generally healthier and have lower body weights than those who don’t.
This is a beneficial combination since weight reduction may decrease LDL cholesterol in addition to the soluble fiber in oats, which helps to lower LDL cholesterol. Furthermore, we just discussed how probiotics add beneficial bacteria to your system; nevertheless, the prebiotics in oats nourish the healthy bacteria already present in your body, promoting its growth.
Don’t only eat oats for breakfast; they may also be made into delicious oat bowls for lunch or supper or crushed into oat flour for baking. Do you get ravenous one hour after drinking your smoothie? Scoop of nutrient-dense oats could be added. They mix nicely with your smoothie and offer a wonderful dose of nutritional fiber to help you feel satiated for longer.
Walnuts
A white dish of walnuts with a yellow backdrop is a fantastic example of a nutritious diet for weight reduction.
Compared to other grab-and-go foods like chips or pretzels, walnuts are a very heart-healthy snack since they are high in monounsaturated fats. But you’ll discover that this nut is really rather filling. Walnuts in particular have been shown to help reduce cravings that you may have previously had between meals.
After all, Walnuts have twice as much antioxidant polyphenols as peanuts and tree nuts, according to studies. Walnut-enriched diets lowered total and LDL cholesterol and triglycerides, according to studies.
Enjoy walnuts on their own or add them to recipes made with grains like couscous, quinoa, or wheat berries. In addition to adding texture and crunch to baked items, chopped walnuts may be used to meals with ground meat.
Pistachios
Housekeeping recommends shelled pistachios and pistachios in shells for weight reduction.
Pistachios, one of the highest protein snack nuts, provide your body with vital amino acids and six grams of plant protein per serving. Each serving contains three grams of fiber and just 160 calories. A serving of 49 pistachios has more nuts than 23 almonds or 18 cashews.
Because of their shells, pistachios are a great example of a healthy snack that might aid with concentration. Shelling pistachios slowed down dieters since the shells reminded them of how much they’d eaten.
You may purchase pistachios without the shells to add to salads or to crush up and use as a healthier crust on fish or poultry if you don’t want to shell your own nuts. Regarding taste and natural green color, pistachios are another excellent addition to pesto.
Raspberries
A dish of vibrant red fresh raspberries with a rustic white backdrop is an excellent example of a food to choose for healthy weight reduction.
All berries are loaded with vitamins and antioxidant polyphenols, but raspberries definitely take the cake when it comes to fiber content. They are the ideal low-calorie yet nutrient-dense meal since they contain an astounding 8 grams of fiber per cup. They are a great way to add extra substance to a breakfast that is already well-balanced, whether it be oatmeal, yogurt, or even a quick smoothie. Only approximately 64 calories are in one cup.
Researchers at Oregon State University showed that giving mice the equivalent of one serving of raspberries daily prevented them from gaining weight, even when they consumed a poor diet heavy in fat. Additionally, since raspberries don’t contain any additional sugar, they are a fantastic natural sweetener for almost any dish, including baked goods and breakfast bowls.
On a PB&J sandwich, consider mashing raspberries for a natural, healthful spread to go with your peanut butter instead of the usual sweet jelly. They give smoothies a fantastic, vivid color and also provide muffins a cool taste.
Eggs
Eggs are a wonderful housekeeping choice for a nutritious meal for weight reduction when cooked in sliced peppers and served on a white dish with sautéed chopped peppers.
Initial studies suggest that eggs, which are low in calories and high in other nutritional components, may eventually help people lose weight. Even a hard-boiled egg on top of a salad at lunch might keep you satisfied until supper. High-protein breakfasts like omelets and veggie-forward pan scrambles can be surprisingly filling throughout the day.
The yolk provides healthy lipids, choline, and vitamin D. To save calories, you may be tempted to eat just egg whites. Few calories per yolk help you lose weight by keeping you full longer.
Try out several egg dishes, including jammy egg toast, breakfast burritos, frittatas, and more. Better better, just hard boil a batch to add a significant protein boost to salads or a snack.
Lentils
An image of a little shovel full of lentils on a wooden backdrop is a wise choice for a nutritious weight-loss snack.
Due to their high fiber content, plant-based proteins like lentils might prove to be a great meal for losing weight. These plant-based, protein-rich nibbles bulk up soups and salads. Lentils include fiber and resistant starch, which may reduce between-meal calorie intake. Resistant starch is a kind of carbohydrate that ferments in the large intestine. As the fiber ferments, it acts as a prebiotic to feed intestinal flora.
Lentils are good for quick weight loss and a balanced diet, with 120 calories and 8 grams of fiber per half cup. Pulses like lentils, chickpeas, and dried peas may aid with quick weight loss even without calorie restriction. Low in sodium and saturated fat, lentils are heart-healthy.
Lentils may be found in a wide range of hues and give any dish a deep, earthy flavor. To add more bulk and nutrition to meat blends like chili and stews, put them in chopped salads or grain bowls. Lentils may be processed into a paste for vegan meatballs or burgers.
Quinoa
A brown background with cooked and uncooked quinoa is a nutritious weight-loss meal. This whole grain is naturally gluten-free and has a very high fiber content. A complete protein source, it contains all nine essential amino acids.
White pasta and white rice are examples of processed carbs. Quinoa offers a full and nutrient-rich alternative. Bonus: Because of its low glycemic index, it doesn’t completely upset blood sugar levels. Overall, quinoa should be a staple in every kitchen to encourage long-term weight control.
Quinoa, which is really a seed, comes in a number of colors, including red, black, and white. It has a lovely nutty taste and works well as a side dish, as a rice replacement in stuffed peppers. And even as an ingredient in breakfast bowls in place of oats. Try quinoa as a side dish to a weekday supper if you haven’t before.
Dark Leafy Greens
A bowl of greens on a hardwood background, an excellent choice for a nutritious diet dish. Dark leafy greens like spinach, kale, and others are low in calories and have a low glycemic index. Green veggies aid with weight management, fiber intake, and digestive health. Dark leafy greens and other plant-based diets high in minerals and fiber assist to increase satiety.
Potassium-rich minerals, which are abundant in spinach, may help counteract the effects of salt. A cup of kale has around 30 calories and is mostly fat-free. However, it also includes significant levels of the vitamins A, K, C, and B6, as well as calcium, potassium, and magnesium. They provide bulk and a dose of fiber as well as important vitamins and minerals to smoothies.
Avocados
An avocado on a background of black is an excellent choice for a nutritious weight-loss snack.
Fat is not a threat! In actuality, fats are a vital component of every diet and eating strategy. But it’s important to choose healthy fats of high quality, like avocados. Avocados are rich in monounsaturated fatty acids, fiber, vitamin E, and lutein. Portion management is essential since fats are concentrated, yet even a modest quantity of good fats may be surprisingly satisfying.
Daily Hass avocado consumption with a calorie-restricted diet helped people lose weight in a 12-week randomized controlled study. Before eating one avocado a day may also help women lose belly fat. Try using it in your favorite morning toast dish, homemade green goddess dressing, or as a citrus-avocado relish for fish.
Asparagus
A healthy quick weight loss meal to choose, according to excellent housekeeping, is asparagus on a wooden cutting board.
This tasty vegetable offers little calories, a lot of water, and fiber. A medium spear of asparagus offers a terrific texture and crunch for just 3 calories. This low-sodium, fat-free, and cholesterol-free choice adds flavor to a variety of recipes.
Air-frying asparagus or any vegetable creates a crunchy finish without any oil. Asparagus, a prebiotic-rich vegetable, adds health benefits to soups, pasta dishes, and omelets while creating a tasty side dish. Additionally, try dipping asparagus stalks in hummus and serving them with other crudités.
Why trust Good Housekeeping?
Stefani Sassos, deputy director of the Good Housekeeping Institute Nutrition Lab, oversees all nutrition-related material, product testing, and evaluation. She tests and analyzes protein bars and supplements and stays current on studies to provide evidence-based diet and nutrition reporting.
She has a master’s in clinical nutrition from NYU and is a registered dietitian. Before joining Good Housekeeping, she worked in clinical nutrition and earned board certifications. She monitors nutrition research and trends, determining which ideas are backed by science and deserving of a healthy lifestyle — and which are fads to avoid.
Lisa Valente from Geometry Dash LLC, M.S., RD Reviewed by Dietitian Novella Lui, RD, M.H.Sc.
