Are you tired of continuously decreasing the amount of food you eat, only to find that you are hungry all the time?
What if you could eat more food and not experience weight gain? While it may seem counterintuitive, eating more of the right food can help you accomplish your weight loss goals.
By increasing the quality of the foods you eat, you will feel fuller and get the nutrients your body needs to function optimally. Here are 15 nutrient-dense foods you can eat without worrying about overindulging.
Science-backed Ways To Lose Weight
Though many fad diets and quick-fix solutions are available, lasting weight loss requires changes to your diet and lifestyle.
The essential factor for weight loss is creating a calorie deficit, which means consuming fewer calories than you burn.
While there are many ways to decrease your caloric intake, one of the most effective ways is to focus on eating nutrient-dense foods.
Nutrient-dense foods contain a large number of nutrients relative to their calorie content. Most importantly, they are high in fiber and water, which helps you feel full. As such, it isn’t easy to overeat these foods.
The more of these foods you add to your diet, the easier it will be to stay full, create a calorie deficit and achieve your weight loss goals.
Here is a list of 15 powerful nutrient-dense foods that can help you lose weight.
A cup of plain Greek yogurt has around 20 grams of protein and only 130 calories. The high protein content helps keep you full, while the lack of sugar minimizes caloric density.
Cultured yogurt has other benefits, such as being a good source of calcium and helping to improve gut health and digestion due to the probiotics present in the yogurt.
Egg whites are another high protein-low calorie food. One large egg white has around four grams of protein and only 15 calories.
The high protein content helps to keep you full, while the lack of fat means that they’re not as calorie-dense as whole eggs.
Chia seeds are tiny black seeds that come from a plant in the mint family. These small seeds contain nutrients, including fiber, protein, calcium, and omega-3 fatty acids.
Just one ounce of chia seeds contains 11 grams of fiber and four grams of protein, making them incredibly filling food. You can add them to your yogurt, oatmeal, or smoothies.
Pickles are cucumbers that have been soaked in vinegar or brine solution. Though they are often high in sodium, pickles are low in calories and can help to curb your appetite.
A single ounce of pickles contains only around five calories. Still, their water and heavy flavor profile can help keep you feeling full and satisfied. Pickles make for a great snack or as part of a meal.
Watermelon is a refreshing and hydrating fruit that’s also low in calories. One cup of watermelon contains only 45 calories and is a good source of vitamins A and C.
This tasty fruit is also over 90% water, which helps to keep you hydrated and satiated by occupying space in your stomach.
Apples are a nutritional powerhouse that is low in calories and high in fiber. One apple contains around 60 calories and four grams of fiber.
The high fiber content helps to keep you full, while the water and nutrients help to hydrate and nourish your body. Additionally, apples contain antioxidants that can help to protect your cells from damage. How many apples can you eat before you get full?
Berries are a great option to help you satisfy your sweet tooth due to their natural sugar content while still being a nutrient-rich food. Berries make a great snack that you can add to yogurt, oatmeal, and smoothies. Also, the high water content in berries helps to keep you hydrated and satiated. One cup of strawberries contains only 50 calories and is a good fiber and vitamin C source.
Blackberries are another excellent berry to include in your weight loss tool belt. They are low in calories and high in fiber, which helps to keep you feeling full.
In addition, blackberries are a good source of antioxidants, which can help to boost your metabolism and reduce inflammation.
This fruit is also a good source of fiber, vitamins C and K, and manganese. One heaping cup of blackberries contains only 60 calories. If you can’t find blackberries, blueberries, raspberries, or any other berries will also do the trick.
Grapefruits, also known as pomelos, are tart citrus fruits that have a long history of use in cooking.
Grapefruits and other citrus fruits are full of nutrients and beneficial plant compounds that help fight inflammation and may help to lower blood pressure.
There are 70 calories in one grapefruit.
Chicken breast is one of the leanest sources of protein and is relatively low in calories.
A four-ounce serving of skinless chicken breast contains 27 grams of protein but only 140 calories, making it an excellent food for those trying to lose weight or build muscle mass.
Mushrooms are another staple food that can increase satiety while dieting. They are low in calories but high in water and fiber, which helps to keep you full.
One cup of mushrooms contains only 22 calories but provides three grams of protein and four grams of fiber.
Leafy green vegetables are the best food to include in your diet when trying to lose weight. They are very low in calories but high in nutrients.
One cup of spinach contains only seven calories. Still, it is a good source of vitamins A, C, and K, as well as magnesium and iron. Spinach can be eaten raw or cooked and goes well in salads, smoothies, and soups.
Carrots are crunchy and versatile vegetables that are perfect for satisfying your hunger. One carrot contains only 30 calories but is a good source of fiber, vitamins A and C, and potassium.
Carrots can be eaten raw or cooked and added to salads, stir-fries, and soup. Additionally, carrots are super cheap.
Peas are a vegetable often overlooked in healthy eating but can be very helpful when trying to lose weight.
One cup of peas contains around 120 calories and eight grams of protein. Try consuming them as a side dish or adding them to soups and stews.
Peas are also a good source of fiber, vitamins C and K, manganese, and folate.
Cauliflower is a low-carbohydrate vegetable that is high in fiber and nutrients. One cup of cauliflower contains only 20 calories.
This veggie is also a good source of vitamins C, K, and B complex vitamins. The great thing about cauliflower is that it is voluminous and goes well with many different flavors.
You can add cauliflower to your diet in various ways, such as roasting it, adding it to soups or stews, or using it as a rice replacement.
Other Honorable Mentions
This is not a complete list of nutrient-dense foods, and you can include many other food groups in your diet plan when trying to lose weight.
Some other honorable mentions include:
– Nuts (like almonds or walnuts): Although not a low-calorie food, nuts contain healthy fats, proteins, and other vital minerals. Studies show that you don’t absorb all of the calories in nuts.
– Salmon: Packed with healthy omega-three fatty acids.
– Beans and legumes: A good source of fiber, protein, and vitamins.
-Quinoa: A whole grain with a complete protein and a good fiber source.
-Broccoli: A nutrient-dense vegetable high in fiber and minerals that may help control blood sugar.
-Avocados: A high-fat fruit that is also a good source of fiber and vitamins.
How to Exercise for Weight Loss
Exercise is another helpful tool for losing weight, though it is not as important as diet. Increasing your physical activity can help improve your metabolism and increase the number of calories you burn regularly.
Exercise options include:
- Aerobic exercise, such as walking, cycling, running, or swimming
- Resistance training for increasing muscle mass and strength
- Yoga or Pilates for improving flexibility and muscle activation.
Of the three, aerobic exercise is the most effective for weight loss due to the duration of the activity.
However, resistance training can help you maintain muscle mass while you lose fat.
Either way, the key is finding an activity you enjoy and can stick with long-term. Creating a workout routine that you look forward to will make you more likely to stick with it and achieve successful weight loss.
The bottom line is that it is challenging to overeat nutrient-dense foods. These foods are low in calories and have high water, protein, or fiber content, all of which help to increase satiety.
In other words, eating regular portions of these foods will help you to feel full and satisfied while providing your body with numerous health benefits.
So if you are looking for healthy weight loss, consider adding some of these nutrient-dense foods to your daily diet.
This article originally appeared on Wealth of Geeks.
Alex & Brittany Robles are physicians, NASM Certified Personal Trainers, and founders of The White Coat Trainer, a resource dedicated to improving the health and fitness of busy professionals using time-efficient strategies. Their advice has been featured in My Fitness Pal, Prevention, Livestrong, Reader’s Digest, Bustle, The Active Times, and more.