Just as regular exercise and ample hydration support weight loss, a well-balanced diet does too, and this is just as important. Nourishing and taking care of your body is crucial, and what better way to do this than with 4 expert-approved foods often linked to healthy weight loss? We checked in with registered dietitians Melissa Mitri, MS, RD and Rebecca Schilling, RDN, LDN, who both offer vital suggestions and meal tips for staying on track and losing weight faster than you might think.
1. Broccoli
This nutrient-rich vegetable offers plenty of protein, potassium and fiber, which are all needed for healthy weight loss. “Cruciferous, low-cal veggies like broccoli are packed with fiber to satisfy and keep cravings at bay,” Mitri explains. She notes that broccoli also contains a plant compound called sulforaphane, which may have fat-reducing properties. When thinking about foods to choose every day to support your health goals, Schilling says that those with fiber (like broccoli) are important when “thinking about weight loss” because they “keep you feeling full and bowel movements regular.”
2. Chili Peppers
For anyone who craves something spicy, you might be pleased to hear that chili peppers are filled with vitamins C, A, B, and E, and as Mitri says, they can also aid in losing weight. “Chili peppers contain an ingredient called capsaicin that may reduce body weight,” she adds. “It is said to do this by decreasing the appetite. For example, one study showed those who added red pepper to their meal ate significantly less than the other group,” she says, while reviewing the study.
3. Salmon
While salmon is often linked to better skin, its other benefits include reducing inflammation, lowering blood pressure, and as both experts say, providing helpful protein for sustainable weight loss. “Salmon is naturally low in calories but high in lean protein and omega-3s,” Mitri says. “Protein keeps you full and can speed metabolism, making it easier to lose weight quickly,” she continues, noting that omega-3 fats have also been shown to reduce inflammation and help burn fat. Protein found in salmon, Schilling expresses, is the “cell's building blocks and necessary for building lean muscle mass in the body.” Another benefit of including adequate protein in your diet while trying to lose weight, Schilling says, is that protein will help you feel fuller for longer periods of time. “I encourage everyone trying to lose weight to include lean protein into every meal and snack,” she says, and salmon definitely covers this!
4. Greek Yogurt
Whether you have this vitamin D-providing food for breakfast, as a snack or even as a healthy dessert, greek yogurt is a known weight-loss powerhouse. “It contains a specific type of fat called conjugated linoleic acid (CLA) that speeds fat burning,” Mitri says. It also contains probiotics, she says, that help support a healthy gut, an essential for any weight loss diet. “Lastly, it is rich in calcium and vitamin D which have been shown to target belly fat in studies,” she concludes.
