When it comes to weight loss, most people focus on cutting calories or avoiding certain foods—but what you don’t eat might be just as important. Surprisingly, skipping some key nutrient-rich foods could actually be holding you back from your goals. These foods support metabolism, satiety, digestion, and muscle maintenance—all critical for sustainable fat loss. If the scale isn’t budging, it might be time to add these to your plate instead of taking more off.
Jenna Rizzo, a women’s weight loss coach, and Jesse Feder, RDN, CPT, recently shared three types of foods you should “absolutely” be eating on a daily basis if you’re looking to shed extra weight. Read on to discover these foods that are “loaded with nutrients!”
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1. Fermented foods
Fermented foods contain probiotics, which are beneficial bacteria that aid in breaking down food more efficiently, reducing bloating and discomfort that can make the stomach appear distended, eventually leading to a more slim appearance.
“Fermented foods go through a process that creates really good bacteria for you to eat,” aka probiotics. “This is going to be so healthy for us. It's going to make sure our gut stays nice and healthy, so it's going to cut down on the amount of crazy sugar cravings you have” while also “eliminating any bloating."
Rizzo’s favorite fermented foods are yogurt, sauerkraut, kimchi, kombucha, and kefir.
2. Protein
Protein has a high thermic effect, meaning your body burns more calories digesting it compared to fats or carbs. This can help you burn more calories overall.
“When I work with my clients and we do an audit of their nutrition, protein is almost always missing, but it's so essential for fat loss because, one, it's going to keep you full way longer, and two, it's going to naturally boost your body’s ability to burn more fat,” she notes. This means you won’t have to spend extra hours exercising to burn that fat.
She suggests aiming for 30 grams of protein per meal. Some of her go-to choices of protein are chicken breast, steak, lean ground beef/turkey, tuna/seafood, Greek yogurt, cottage cheese, low-fat milk, low-fat cheese, and high-protein pancake mix.
3. Healthy Fats Like Avocados
Avocados, renowned for their rich and creamy texture, boast a high-fat content primarily composed of monounsaturated fats, which are considered heart-healthy. Despite their calorie density, avocados have been associated with weight loss due to their ability to promote a sense of fullness and satiety. The monounsaturated fats in avocados, combined with fiber and essential nutrients, contribute to a feeling of satisfaction, potentially reducing overall calorie intake.
"Avocados are a high-fat food that is great for weight loss. This is because it is high in monounsaturated fats, which are healthy and can support a healthy metabolism. Additionally, avocados are quite high in fiber, which can help keep you satiated for long periods of time. This can prevent you from overeating or snacking throughout the day and aid in weight loss," Feder says.
Other healthy fats include extra virgin olive oil, fatty fish (like salmon and sardines), nuts (such as almonds, walnuts, pistachios), coconut oil, natural nut butters, whole eggs.
