10 food you should eat to lose weight

If you’re trying to lose weight, one of the most important things you can do is eat the right foods. These 10 healthy foods can help you reach your goals faster and ensure that your weight loss is lasting and permanent. They provide your body with valuable nutrients while keeping your calorie count low, which makes them the perfect addition to any weight loss diet or plan.

1) Eggs

This protein-packed food makes a great breakfast, but it can also make for a quick dinner. With zero carbs and plenty of protein, eggs will keep you feeling full for hours. What’s more? A study published in Nutrition Journal found that people who ate eggs for breakfast consumed 330 fewer calories throughout the day than those who had bagels.

2) Salmon

While eating salmon at every meal might not be realistic for most people, incorporating it into your diet two or three times a week could be just what you need to trim down. Salmon is packed with omega-3 fatty acids, which help fight inflammation in your body and aid in weight loss by reducing hunger pangs. You’ll also get plenty of protein and vitamin D from the fishy goodness.

3) Apples

Studies show that apples can be as helpful as diet and exercise when it comes to losing weight. That’s because apples are rich in fiber and pectin, two substances that can help prevent food from being converted into fat. While you should make sure you eat the entire apple, not just its skin, there’s another good reason to opt for an apple: Apples contain ursolic acid, which has been shown to promote muscle growth and inhibit fat accumulation.

4) Broccoli

Like other cruciferous vegetables, broccoli is rich in cancer-protective compounds called glucosinolates. This veggie is so good for you that one study found that eating three or more servings of broccoli per week may lower your risk of breast cancer by as much as 15 percent. Plus, broccoli is a natural diuretic and anti-inflammatory, which means it helps prevent water retention.

5) Avocado

The protein and fat in avocados help you feel fuller for longer. That’s important because even if you don’t consume many calories, feeling hungry all day can drive you to eat unhealthily or pack on pounds. One study found that people who ate half an avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. The monounsaturated fats in avocados also help your body better absorb nutrients from other foods like vitamins A, D, E and K.

6) Almonds

The health benefits of almonds are so numerous, it’s hard to choose just one. Not only do they offer a rich source of healthy fats, which helps keep your waistline at bay, but they also help your body absorb important vitamins and minerals that keep your skin looking younger. Almonds are also particularly high in a type of vitamin E called gamma-tocopherol, which is believed to help prevent cancer and heart disease. (2)

7) Watermelon

Watermelon is high in lycopene, a carotenoid that has been shown to help lower your risk of heart disease. Watermelon also contains citrulline, an amino acid that relaxes blood vessels and can be taken as a supplement to boost athletic performance and improve erectile dysfunction. Plus, it's refreshing! And there are few things more satisfying than eating watermelon on a hot summer day.

8) Spinach

This leafy green vegetable is a go-to for many people looking to drop a few pounds. It’s packed with nutrients and low in calories, but it does have one downside: oxalates. These are naturally occurring compounds that may contribute to kidney stones and other health problems if consumed in large amounts. If you’re concerned about eating too much spinach, opt for baby spinach leaves, which have less oxalate than mature leaves.

9) Green Tea

Green tea has been a popular health drink in China for centuries. It’s an excellent source of antioxidants, which can help with your weight-loss efforts. Plus, green tea contains catechins, an antioxidant that can increase your body’s ability to burn fat and decrease your appetite. Make sure you’re drinking genuine green tea—many bottled varieties have added sugar or other ingredients that negate their effects. When choosing tea bags, look for decaffeinated varieties if you want to avoid caffeine altogether.

10) Whole Wheat Bread

Not only does whole wheat bread contain more fiber than white bread, but it’s also higher in vitamins and minerals. If you are trying to lose weight, consider choosing whole wheat foods over processed, low-fiber ones. Because whole grains retain more of their original nutrients than processed foods, they are better for your health overall. The key is to opt for high-quality whole grains (like those found in 100% whole wheat bread) instead of highly refined ones.

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