Healthy bodies come in a variety of shapes and sizes. While weight loss is not a cure-all for health, and not everyone needs to lose weight, it may be something you want to work toward in order to feel your best. According to Lisa Wartenberg of Healthline, if coupled with regular movement, your diet can affect your health outcomes. Research has revealed that certain foods may have an effect on appetite. When combined with a healthy diet and lifestyle, these may be beneficial for weight loss. Continue reading to learn more about seven foods that may aid in weight loss.

Whole eggs, once feared for their high cholesterol content, are making a comeback, according to a 2018 study by Christopher N. Blesso and Maria Luz Fernandez. These anxieties stemmed from misconceptions about how your body regulates cholesterol levels. To maintain its baseline levels, your body obtains it as needed from your diet or your liver. Eggs are packed with nutrients. Interestingly, almost all of its nutrients, such as choline and vitamin D, are found in the yolks, despite the fact that egg whites contain 4-6 grams of protein per egg according to the U.S. Department of Agriculture Agricultural Research Service.

Starting the day with a bowl of oatmeal may also result in a lower weight. A 2016 study involving 47 adults by Candida J. Rebello, MS, RD, and colleagues looked at differences in appetite, fullness, and next meal intake after participants ate oatmeal versus an oat-based ready-to-eat breakfast cereal. Participants felt significantly fuller and less hungry after eating oatmeal than after eating cereal. The authors concluded that the differences in fiber, specifically a type of soluble fiber known as beta-glucan, were most likely to blame for the findings. Pulses are beans, chickpeas, lentils, and peas combined. They may influence weight loss due to their effect on fullness, as well as their protein and fiber content, according to Megan Metropulos of Medical News Today. Like oatmeal, pulses also contain soluble fiber, which may slow digestion and absorption. Protein consumption causes the release of hormones that signal fullness.

Avocados, according to Megan Metropulos, are a fruit that contains fiber, healthy fats, and a variety of other nutrients. They may also aid in weight management. According to a 2013 study of American adults, those who ate avocados weighed significantly less and had a lower BMI than those who did not. People who ate avocados ate more fruits, vegetables, and fiber than those who did not. People who consumed avocado had a healthier diet overall and consumed significantly less added sugar than those who did not. Similarly, they had a lower risk of metabolic syndrome than those who did not consume avocado.

Berries have been linked to weight loss, and they are among the highest-fiber fruits. A cup of raspberries or blackberries contains 8 grams of fiber. Berries can be added to a variety of foods, including oatmeal, yogurt, and salads. Cruciferous vegetables, such as broccoli, cauliflower, cabbage, and Brussels sprouts, contain fiber, which may aid in weight loss. One cup of cooked Brussels sprouts contains 6 g of fiber, which accounts for 24% of the daily fiber requirement.

Lisa Wartenberg reiterated that many foods are delicious, nutritious, and beneficial to your efforts to lose or maintain a healthy weight. These primarily consist of whole foods such as fish, lean meat, vegetables, fruit, nuts, seeds, and legumes. Some minimally processed foods to consider include probiotic yogurt and oatmeal. Eating these nutritious foods, along with moderation and regular exercise, should help pave the way to a healthy life.

ZDS DMO II Marie-Claire Gaas, RND

References:

1. What are the best foods for weight loss?

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — By Megan Metropulos, MS, RDN on January 15, 2018

https://www.medicalnewstoday.com/articles/320613

2. 18 of the Best Foods for Your Healthy Weight Journey

By Lisa Wartenberg, MFA, RD, LD — Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training — Updated on December 20, 2021

https://www.healthline.com/nutrition/most-weight-loss-friendly-foods#1

3. Dietary Cholesterol, Serum Lipids, and heart disease: Are Eggs Working for or Against You?

Christopher N. Blesso and Maria Luz Fernandez

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/

4. Egg, whole, raw, fresh

https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients