Speedy Weight Loss: 5 Must-Have Foods for Every Meal, According to a Dietitian

 

Photo by Vanessa Loring

If you're looking to lose weight, what you eat is just as important as how much you eat. While the weight loss journey can be full of challenges, incorporating the right foods into your meals can help you achieve your goals more quickly. Melissa Mitri, a registered dietitian and nutrition writer, shares five of the best foods to add to your diet for healthier weight loss. 

1. Crucifero Vegetables:
   

   

   
    
   Vegetables such as cauliflower, broccoli, leafy greens, and Brussels sprouts are low in calories and carbohydrates and high in fiber, making them a great addition to any weight loss diet. According to Mitri, these vegetables also help decrease inflammation. You can add them to smoothies, omelets, or enjoy them as a side dish. 
   
   
2. Avocados
   
   Avocados are a great source of fiber and healthy fats and are linked to weight loss. Research shows that eating half an avocado at lunchtime can help you feel full for three to five hours after eating. Another study found that women who ate avocados daily experienced a greater fat loss compared to those who did not.  
3. Whole Grains

   

   Photo by Polina Tankilevitch

   
   You don't have to give up carbohydrates when trying to lose weight. Mitri suggests choosing whole-grain carbs, such as quinoa, whole wheat pasta, and brown rice, to keep you satisfied and help prevent cravings for sugar and refined carbs. 
4. Nuts and Seeds
   
   
   Nuts and seeds such as almonds, pistachios, walnuts, flaxseeds, pumpkin seeds, and chia seeds are a rich source of healthy anti-inflammatory fats, plant-based protein, and fiber. According to Mitri, they can help you stick to your weight loss goals and are great blended into smoothies, added to yogurt, or enjoyed as a trail mix. 
5. Fatty Fish

   

   Photo by Ivan Samkov

   
   Fatty fish such as sardines, tuna, and salmon are high in protein, low in calories, and rich in heart-healthy fats. Studies have shown that eating fatty fish can help regulate your appetite hormone levels and support weight loss. Mitri recommends including low-mercury fish like salmon, canned light tuna, sardines, and cod in your diet regularly. 

Incorporating these five foods into your meals can help you achieve your weight loss goals more quickly and easily. Whether you add them to smoothies, omelets, or enjoy them as a snack, these healthy foods are sure to help you reach your goals.