As the new year rolls in, many people turn to popular diet trends, often leading to restrictive food lists in pursuit of weight loss. However, it’s essential to embrace a balanced and nutritious approach to eating rather than resorting to “eliminating” favorite foods. Contrary to what some weight loss plans suggest, certain foods can be vital to your nutrition while helping you achieve health goals. Research consistently shows that these seven foods support weight management and overall well-being, and you may find a few unexpected inclusions.
1. Avocados
Although often criticized for their high-calorie and fat content, avocados remain a powerhouse of nutrition. A single serving, which is about a third of a medium avocado, delivers 3 grams of fiber along with heart-healthy unsaturated fats that help control hunger. Elizabeth Shaw, M.S., RDN, CPT, explains that the unsaturated fats in avocados support heart health and weight maintenance.
Research supports this as well. A 2019 study involving over 55,000 participants found that avocado consumption was linked to less weight gain over a period of 4 to 11 years, with fiber contributing to satiety and positive effects on gut hormones. Shaw suggests pairing avocado with protein-rich foods like beans or eggs to create a balanced meal.
2. Nuts
Despite being calorie-dense, nuts offer numerous health benefits, including weight management. Studies show that incorporating pistachios into a calorie-restricted diet can aid in weight loss while also reducing blood pressure. Other nuts such as almonds, walnuts, and cashews have also shown similar benefits.
What makes nuts effective for weight control? The high content of unsaturated fats, which help regulate appetite. A 2023 review in Nutrients found that nut consumption helps prevent long-term weight gain. For a healthy snack, try a small handful (about 1 ounce) of mixed nuts or sprinkle them over salads and oatmeal. Opt for nut butters with minimal ingredients, and be mindful of portion sizes.
3. Seeds
Although small, seeds are a nutritional powerhouse, rich in unsaturated fats, fiber, and protein. Chia seeds, in particular, have the ability to absorb more than 10 times their weight in water, making them an excellent tool for feeling full. A 2023 study published in Frontiers in Nutrition revealed that participants consuming high-fiber foods like seeds lost weight after 16 weeks.
Chia, flax, hemp, and pumpkin seeds are packed with fiber, protein, and omega-3 fats, contributing to sustained fullness. A teaspoon of seeds offers an easy way to boost your diet—add them to smoothies, yogurt, or oatmeal for a simple and effective nutrition boost.
4. Potatoes
Both white and sweet potatoes deserve a place in your diet for their nutritional value. A medium potato contains 151 calories and provides about 11% of your daily fiber needs. Sweet potatoes are especially rich in vitamin A, while both types are high in potassium, which supports healthy blood pressure.
Potatoes also contain resistant starch, which is fermented in the colon. When potatoes are cooked and cooled, they offer higher levels of this beneficial starch, which helps regulate appetite and supports gut health. Incorporating them into your meals can help maintain satiety while supporting a healthy weight.
5. Fruit
Fruit often gets a bad reputation, especially in low-carb diets, but it’s a nutrient-packed food that shouldn’t be avoided. The 2020-2025 Dietary Guidelines for Americans recommend two servings of fruit per day as part of a healthy eating plan. Many fruits are high in fiber, which helps keep you full and provides important antioxidants that protect against chronic diseases.
Even higher-sugar fruits, like bananas, contain resistant starch, which supports weight control. A review from Nutrients found that increased fruit intake helped women lose weight. Consuming whole fruits with their skin on is the best option for maximum fiber and satiety.
6. Whole Grains
Whole grains like oats, quinoa, and brown rice are excellent sources of fiber, which aids in digestion and keeps you feeling full. According to Elizabeth Shaw, those who consume more whole grains are less likely to struggle with weight management. A study from Gut in 2019 suggested that swapping refined grains for whole grains may promote weight loss.
Incorporating a variety of whole grains into your meals, such as farro, quinoa, and oats, can provide lasting fullness and contribute to a healthy, sustainable weight.
7. Dessert
Surprisingly, indulging in dessert doesn’t have to derail your weight loss efforts. Restricting foods like dessert often leads to feelings of deprivation and cravings, which may cause overeating later. The key is moderation—enjoy a small portion of your favorite treat and savor it slowly.
Choosing a satisfying dessert in smaller portions can help you avoid bingeing while maintaining a healthy relationship with food. The focus should be on mindful eating, and by doing so, you may feel more content with less.
The Bottom Line
In a healthy eating plan, no food is off-limits, even when weight loss is the goal. While some foods like fruit, potatoes, and dessert are often considered “off-limits” in trendy diets, research indicates that these can be part of a well-balanced diet. The important thing is to make realistic, sustainable changes to your eating habits that you can stick with long-term for better overall health and weight management.
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