Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.
2. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others.Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
3. Salmon
Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high-quality protein, healthy fats and various important nutrients. In addition, it is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
4. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.
5 Boiled Potatoes
If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.
6 Tuna
It’s lean fish, meaning it’s low in fat, Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.
7 Soups
As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories .Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.
8 Avocados
While most fruits are high in carbs, avocados are loaded with healthy fats. Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.
What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold.
9 Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community.
Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term.
10 Full-Fat Yogurt
Yogurt is another excellent dairy food! Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics. Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time.
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