8 Best Healthy Foods to Lose Weight Safely and Sustainably

Obesity has become a major concern globally. Things are so serious that some researchers are calling obesity a new epidemic. According to the World Health Organization, more than 1 billion people worldwide are obese. This number is projected to rise further in the coming years due to increasingly sedentary lifestyles and unhealthy dietary choices.

With obesity on the rise, it’s no surprise people are turning to Google to look for miracle foods for weight loss. Some of us focus solely on cutting calories or adopting trendy regimes like intermittent fasting. 

However, achieving lasting weight loss and overall health requires a more holistic approach. This includes prioritizing a variety of low-calorie, nutrient-dense foods and overall eating healthy foods for weight loss.

So instead of chasing quick fixes, let’s talk about something sustainable: healthy eating for weight loss. 

In this blog, you will learn the names of such low-calorie, nutrient-rich foods you can buy from your local grocery store. Remember there’s no magic bullet to fix someone’s weight.

Top 8 Healthy Foods for Weight Loss 

Lean Meats and Other Protein Sources

Proteins can increase satiety and aid weight loss. Opting for lean meat as a protein source is a smart move to cut down on fat and calorie intake. You can pick any of the foods given below as your go-to meal for protein.

• Chicken Breast
• Turkey 
• Lamb 
• Eggs 

Plant-Based Protein Sources

Vegetarian people can go for plant-based proteins like Tofu, legumes, beans, lentils, and chickpeas.

 Fiber Source 

Now, let’s talk about fiber.

Dietary fiber slows down the digestive process and ensures a gradual increase in blood glucose levels which triggers a slower release of insulin.

As fiber travels through your digestive system, it prompts the release of satiety hormones such as ghrelin, sending signals to the brain to reduce hunger and regulate food intake.

Oats, Brown rice, Quinoa, and chia seeds are notable foods that are rich in fiber.

Nuts & Seeds as a Food for Weight Loss 

All nuts are a good source of fiber, protein, and healthy fat, they help curb hunger and bring healthy fats to the table.

Leafy & Cruciferous Vegetables

Leafy greens and cruciferous veggies add crunch to your plate and pack a punch of fiber and nutrients.

Leafy vegetables are good sources of carbohydrates and fiber.

Cruciferous is also high in fiber and a great source of plant-based protein. Leafy vegetables are a must-add to your diet as food for weight loss. 

Commonly available leafy vegetables are:

• Broccoli
• Cauliflower
• Cabbage
• Brussels sprouts

Fruits 

Berries: This superfood is high in fiber, antioxidants, and vitamin C.

Avocados: Avocados are high in fiber and are a quality source of healthy fat, making them a great food for decreasing hunger.

Apple: This fruit ishigh in fiber and antioxidants.

Unripe bananas: Contain one of the world’s richest sources of prebiotic-resistant starch, they help in controlling blood sugar levels and improving gut health. 

Greek Yogurt

Greek yogurt is another chart-topper on the list of super healthy foods for weight loss. This dairy product is loaded with protein and calcium. Use it as a dessert or whip up some ice cream by tossing in a handful of nuts. The dairy fat in Greek yogurt plays a long game, keeping you satisfied.   

Fish  

Salmon: This fish is high in protein and omega-3 fatty acids, making it one of the go-to healthy foods for weight loss. 

Shrimp: Helps to promote feelings of satiety

Final Words  

As we sum up our chat on healthy foods for weight loss, it is important to discuss that achieving and maintaining a healthy weight isn’t just about what’s on your plate; it’s finding that sweet balance between other things that might affect your weight such as sleep. 

Diet and fitness go hand in hand when it comes to weight loss. While incorporating healthy foods like the ones we discussed is crucial, don’t forget the importance of regular physical activity. 

Finding an exercise routine you enjoy can significantly boost your weight loss efforts and overall well-being. Focus on creating a sustainable lifestyle that combines healthy eating with mindful movement, and you’ll be well on your way to reaching your goals! 

For more such Diet and fitness-related information visit Insider Health.