When it comes to losing weight, the concept of restrictive diets—eliminating entire food groups like carbs, gluten, or dairy—often dominates the conversation. However, as many experts agree, the best approach to weight loss isn’t about cutting out your favorite foods, but about making smarter, healthier choices that keep you satisfied and nourished. According to dietitians, focusing on foods rich in fiber and protein, but lower in calories, can help you achieve your weight-loss goals without feeling deprived. Here are the nine grocery items they recommend adding to your shopping cart.
1. Salad Greens
Leafy greens, such as spinach, kale, and lettuce, are an essential part of a weight-loss-friendly diet. Jessica Ball, M.S., RD, nutrition editor at EatingWell, explains that upping vegetable intake is one of the easiest ways to improve overall health and support weight loss. Greens are low in calories but high in fiber and water, helping to fill you up and provide essential nutrients. Pre-washed salad greens or ready-made salad kits can be convenient for quick meals. Not a fan of salads? Add greens to smoothies for an easy nutrient boost.
2. Popcorn
Popcorn is a satisfying, low-calorie snack that can help curb hunger between meals. With approximately 4 grams of fiber per 3 cups, it’s a great way to feel full without consuming too many calories. “If you’re craving something crunchy, popcorn is a great choice,” says Breanna Killeen, M.P.H, RD. It’s a healthier alternative to chips and can be seasoned in various ways to match your taste preferences.
3. Olive Oil
While it’s important to limit saturated fats, healthy fats are essential in any diet. Olive oil, rich in monounsaturated and polyunsaturated fats, provides heart-healthy benefits while also helping you feel full. Just a small amount can elevate the flavor of your meals and support nutrient absorption. “You need fat to absorb certain vitamins, and olive oil is a tasty, unsaturated fat that helps keep you satisfied,” Killeen explains.
4. Whole-Milk Yogurt
Despite the popularity of low-fat alternatives, whole-milk yogurt can actually be more beneficial for weight loss. The fat content in whole milk yogurt helps keep you fuller longer, reducing the likelihood of unhealthy snacking. It’s also packed with protein and probiotics, which aid digestion. Killeen recommends choosing plain, unsweetened yogurt and adding fresh fruit or homemade granola for natural sweetness.
5. Chia Seeds
Small but mighty, chia seeds are an excellent source of fiber and protein. With 10 grams of fiber and 5 grams of protein per two-tablespoon serving, they are an easy addition to smoothies, oatmeal, or even just mixed with water. “Chia seeds are a no-brainer for increasing fiber intake,” says Ball. Studies show that chia seeds can promote weight loss and reduce waist circumference, making them a great option for those looking to manage their weight.
6. Eggs
Eggs are an incredibly versatile, nutrient-dense food that can be included in nearly every meal. They’re an excellent source of protein and healthy fats, which help you feel full and satisfied. “Eggs are especially great if you’re looking for a low-carb or gluten-free option,” Killeen says. Rich in biotin, vitamin D, and other micronutrients, eggs are an easy way to add essential nutrients to your diet.
7. Seltzer Water
Seltzer water is a great alternative for those who crave a carbonated beverage but want to avoid sugary sodas. While water is the best choice for hydration, seltzer can also contribute to a feeling of fullness, helping curb hunger. A splash of lemon or lime can enhance its flavor without adding unnecessary calories. Just be sure to choose plain seltzer, which has no added sugars or artificial ingredients.
8. Oats
Oats are a staple breakfast option that’s not only filling but also provides a healthy dose of soluble fiber, which promotes feelings of fullness and supports heart health. “Oats help lower cholesterol and regulate blood sugar levels,” says Ball. A bowl of oatmeal in the morning can keep you energized and satisfied until your next meal, and adding fruit, nut butter, or chia seeds can boost the nutritional value even further. Oats are also an affordable option that can be stored long-term in your pantry.
9. Nuts
Nuts are a nutrient-dense snack option that’s packed with healthy fats, fiber, and protein. They can help curb cravings and provide sustained energy between meals. “If you’re not allergic, nuts and nut butters are perfect for snacking,” says Ball. Studies suggest that regular nut consumption can help prevent weight gain and support overall health. Pair nuts with fruit or spread nut butter on whole grain crackers for a satisfying, balanced snack.
The Bottom Line
Sustainable weight loss isn’t about eliminating entire food groups; it’s about making smarter food choices that nourish your body while keeping you full and satisfied. Incorporating these dietitian-approved foods—rich in fiber, protein, and healthy fats—into your meals can help you reach your weight loss goals without feeling restricted or deprived. Remember, weight loss is a gradual process, and making small, sustainable changes to your diet can lead to lasting results.
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