Weight loss tips: 10 foods you should be eating to drop pounds

Adding ten foods into your diet could help you reduce fat over time, according to experts.

A restrictive diet can be tough to follow, so having good food options to add into your daily routine is a great way to help you stay on track.

Experts have explained that adding some of these foods can help you feel fuller for longer and add to your balanced diet, reports The Express.

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In addition, these foods contain fiber or protein – or both – which can aid weight loss.

It is important to note that eating a balanced diet and getting regular exercise is the best way to reach and maintain a healthy weight.

There is not a single food that will melt away body fat, but there are plenty of ways to add in nutritional options that will help you lead a healthy lifestyle.

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Here are some good foods to add into your diet if you are trying to improve your health…

Fiber is essential for anyone looking to lose weight.

It’s satiating because it slows digestion and keeps us feeling fuller longer.

This is important when someone is in a calorie deficit, which is a common approach to weight loss.

Consuming a serving of chia seeds – which is roughly two tablespoons – satisfies a whopping 40 percent of daily fiber needs.

Add them to your breakfast – especially if you have porridge to start the day – or make energy balls with them as a key ingredient.

The NHS recommends eating at least two portions of fish a week – one of which should be oily fish.

In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines and tuna may help to reduce body fat.

Seafood is also high in protein which can help curb hunger, keeping someone fuller for longer.

  • 3. Cruciferous vegetables

Cruciferous vegetables are dark leafy vegetables: broccoli, cauliflower, Brussels sprouts, kale and arugula.

Adding veg such as broccoli, cauliflower and sprouts can help you maintain a healthy and balanced diet.

The health benefits of these vegetables are fast.

They are also low in calories and carbohydrates, making them the perfect non-starchy addition to any weight-loss plan.

When losing weight, many cut out starchy carbs like pasta, bread and rice.

But choosing wholegrain alternatives can help reduce body fat.

In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice and quinoa contain fiber to keep us feeling satisfied.

Plus, bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can reduce cravings for refined carbs and sugar, which can sometimes sabotage weight-loss efforts.

Fruits, like vegetables, are a smart addition to any healthy weight loss plan.

Apples are particularly good to have on hand throughout the week because they’re relatively cheap, keep for weeks in the fridge and make for super-portable snacks.

Apples are also high in water content and fiber – especially if you eat the skin – and they are low in calories and filling.

Red Apple Fruit Isolated on White Background With and Copy Space.
Apples are high in water content and fiber as well as being low in calories.

Gut health is a hot topic right now and in addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract may help to promote fat burning.

Experts suggest including a few bites or sips of probiotic-rich foods most days.

You should also include prebiotic foods such as bananas, asparagus, legumes and onions in your diet as they provide fuel for our healthy gut “bugs”.

Good sources of probiotics include kefir and yoghurt (but be careful of the sugar content), sauerkraut, kombucha and tempeh.

Nuts are a great snack to be included in a weight loss plan – they’re satiating and satisfying thanks to their healthy fat, fiber and protein content.

The key is portion control as a serving of nuts (about a quarter of a cup) ranges between 160 and 200 calories.

Pistachios, however, are one of the lowest-calorie nuts available, coming in at just 160 calories per serving.

Eggs are a great breakfast option as they are high in protein.

They are cheap and extremely versatile so even if you choose to eat them every morning, they can be cooked a different way to ensure diet boredom is kept at bay.

Prep them too, and they are a great snack if you like a cold boiled egg.

Avocados are usually missing on most diet plans, and the reason for it is their fat content.

Their buttery texture adds richness to meals and snacks, and while they are higher in calories than other fruits and vegetables, research suggests avocado eaters—those who consume about half an avocado a day along with a healthy diet—have lower body weights and waist measurements .

If you want to include avocado in your diet, eat two to three portions a week max and remember, a little goes a long way when you mash it up and spread it on toast, or chop it into small pieces for a salad.

Chocolate is another food that is usually banned on a diet, but dark chocolate is a great addition to ensure weight loss is sustainable.

Research shows that deprivation of certain foods or food groups can lead to intense cravings and may cause bingeing after avoiding the foods for a while.

Including foods you enjoy but initially perceive to be off-limits, like chocolate, may help you stick with a weight-loss plan.

Opt for chocolate with a 70 percent cacao content or higher, and only a couple of pieces a day to curb sugar cravings.

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