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9 Foods to Eat on a Weight-Loss Diet

These foods support your healthy weight-loss journey.
Chicken salad meal for diet


Looking to shed a few pounds? Dark leafy greens, nuts, fruits, and beans are some of the things to include in your diet when trying to achieve weight loss.

Have you ever considered losing weight but wondered what to eat?

The truth is, what you eat depends on the specific kind of diet you are following.

With so many different diet options that are trending right now, it can be confusing to know where to start.

If you’re wondering what to eat on a weight loss-friendly diet, here are some of the most recommended foods known to aid in weight-loss.

1. Dark Leafy Greens

Dark leafy greens such as kale, collards, swiss chards, and spinach are good to eat on a diet because they are low in sodium, carbs, and cholesterol.

Dark green leafy vegetables are a great way to add more volume to your meals without adding more calories. Also, there are many ways for you to eat them in salads or soups.

The USDA says that spinach and kale are rich in vitamins A, C, E, and K. They have carotenoids-antioxidants which protect cells and help prevent early stages of cancer.

Dark leafy greens contain high levels of fiber, iron, magnesium, potassium, and calcium, according to the USDA.

2. Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cabbage, brussels sprouts, and cauliflower are other good foods to eat while dieting because they are rich in folate and vitamin K.

The Academy of Nutrition and Dietetics say that cruciferous vegetables also are rich in fiber, low in calories, and a combination of them will help you feel full without overeating.

Because these vegetables contains phytonutrients they are able to help fight the development of cancer and can reduce inflammation throughout the body.

And lastly, The Academy of Nutrition and Dietetics recommends for you to eat at least two and a half cups a day to reap of their benefits.

Add cruciferous vegetables to your soups, salads, or stews!

Also, you can add them to your meat dishes if you eat meat.

3. Root Vegetables

Turnips, carrots, potatoes, sweet potatoes, onions, yams, radishes, and beets should be incorporated into your diet because they have some great benefits for you.

The VegNews Magazine has some insights to share about the following root vegetables:

  • Onions have flavonoids which provide antibacterial benefits and have been shown to increase bone density. They have anti-inflammatory properties and lower mouth-cancer risks.
  • Yams are great sources of vitamin B6 and potassium.
  • Carrots help make your vision better because of beta-carotene.
  • Beets have phytonutrients called betalains, which provide support for the body’s antioxidants and detoxification process.

Be sure to incorporate these root vegetables into your diet as a side dish, so you can benefit from their nutritional value.

4. Beans and Legumes

Black beans, lentils, kidney beans, peas, soybeans, pinto beans, navy beans, peanuts, and chickpeas are high in fiber and vitamin B.

There is a lot of evidence that beans and legumes can help reduce blood sugar levels, improve cholesterol levels, and help maintain a healthy gut.

Add these beans to soups, salads, or stews!

You can eat them on their own too!

5. Cottage Cheese

Cottage cheese is a low-calorie cheese that is high in protein and calcium, which has made it popular in weight-loss diets.

It has a fairly good amount of vitamin B, vitamin A, iron, magnesium, and potassium – according to Healthline.

Also, 70% of the proteins that cottage cheese has accounts for the amount of calories that it has.

You have cottage cheese for breakfast or as a snack topped with fruits, granola, and nuts.

6. Avocados

Avocados are unique fruits that have heart-healthy monounsaturated fat (good fat) and are naturally sodium, sugar, and cholesterol-free.

California Avocado states that avocados can help increase the fat absorption of vitamins A, D, K, and E.

You can add avocado to salads, sandwiches or make avocado toast – yum!

7. Nuts

While nuts are high in fat, they are not necessarily fattening. They have a balanced amount of healthy fats, fiber, and protein.

Healthline says that nuts do contain magnesium and Vitamin E.

Although they don’t affect your weight loss plan, they have been proven to help people live longer compared to those who don’t because they can help prevent chronic illnesses.

Have nuts as a snack or add them as a garnish to your salads.

8. Fruit

Eating fruits in your weight-loss diet can help you maintain your body with its vital nutrients.

The USDA states that fruits are naturally low in sodium, fat, and calories.

Fruits are rich in potassium (help maintain a healthy blood pressure range), fiber (may lower risk of heart disease), vitamin C (boosts your immune system), and folic acid (help form red blood cells).

Eat fruit alone, make them in smoothies, or fruit salad.

9. Chia Seeds

Chia seeds are an unprocessed whole grain food that has 4 grams of protein and 11 grams of fiber in just one ounce!

Chia seeds have omega-3 fatty acids, protein, fiber, and calcium.

Although there is no evidence to support yet if chia seeds to impact weight loss, it doesn’t hurt to add them to your diet because of their healthy nutritional value.

Chia seeds are easy to add any food that you want.

You can sprinkle them in cereal, yogurt, oatmeal, rice, and smoothies to get an extra boost in vitamins and minerals.

Some Closing Remarks

Now you know what you can eat to help you lose weight. If grocery shopping or cooking seems like a chore to you, give our diet meal delivery service a try – no prep or cleanup required, just tasty and fresh meals sent to your door when you need it.

This list is just a start to help you on your weight loss journey.

Make sure that you get all the necessary vitamins and minerals that you need to stay healthy while losing weight.

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer convenient meal plans like Protein+, Keto, Paleo, Standard Vegan and Mediterranean. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep.

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