Weight loss is not simply about eating less or exercising more. Especially as you enter middle age, your body needs to be supplemented with the right foods to ensure nutrition and maintain a reasonable weight. A healthy diet that balances fats, proteins and carbohydrates, while maintaining a reasonable calorie deficit, will help you achieve your sustainable weight loss goals.
Which foods best support weight loss?
To lose weight effectively and sustainably, choosing the right foods is extremely important. When combined with a balanced diet and regular exercise, you will find the weight loss process easier, while maintaining overall health.
Here are 6 foods that have been proven to aid weight loss, you should consider adding to your daily diet:
1. Olive oil
When it comes to weight loss, many people often stay away from fats, but in fact, not all fats are “bad”. Olive oil is a great example of a healthy fat that can help you feel full without harming your health. The Mediterranean diet famously encourages olive oil as a main source of fat, and research shows that people who consume olive oil tend to have lower rates of obesity.
To maximize the benefits, you should only use olive oil in moderation and combine it with other healthy fat-rich foods such as nuts, nut butters or avocados. Adequate fat intake will help you control hunger and limit unnecessary snacking, thereby supporting the weight loss process more effectively.
2. Lean meat
Protein plays an important role in building and maintaining muscle mass, while also helping you feel full longer. When choosing protein, lean meat is a top priority because it is low in fat, good for the heart and provides many essential nutrients such as zinc, iron and B vitamins.
The best sources of animal protein include skinless chicken, fish and the leanest cuts of red meat. Eating enough protein will not only help you control your calorie intake but also maintain muscle mass, thereby helping the weight loss process more effectively and sustainably.
3. Beans
If you are vegetarian or want to diversify your protein sources, beans are a great choice. Peas, lentils, soybeans or peanuts are all rich in vegetable protein and fiber, helping you feel full longer and control stable blood sugar levels.
Many studies show that adding beans to a low-calorie diet helps you lose weight more effectively than a regular diet. The fiber in beans not only promotes digestion but also reduces cravings, helping you maintain a reasonable daily calorie intake.
4. Whole grains
Not all carbohydrates cause weight gain. Whole grains such as brown rice, oats, pasta or whole wheat bread provide sustainable energy and help you feel full longer. A 2020 meta-analysis found that people who ate three servings of whole grains a day tended to have lower BMIs, healthier lifestyles, and were more physically active.
Adding whole grains to your breakfast or lunch will help keep you energized throughout the day, while reducing cravings for sweets and other high-calorie foods.
5. Fresh fruit
Fresh fruit is a great source of whole foods, rich in fiber and nutrients but low in calories. This means you can eat fruit regularly without worrying about gaining weight. Bananas, apples, pears, blueberries, and oranges all provide essential vitamins, antioxidants, and minerals, while also helping to stabilize blood sugar and promote feelings of fullness.
The key is to choose fruits that you really enjoy, as a diet that suits your personal preferences will help you maintain it long-term without feeling restricted. Adding fruit to your breakfast, mid-morning snack, or smoothie is an easy way to maximize your health and weight loss benefits.
6. Broth-based soups
High-volume, low-calorie foods help you feel full without adding too many extra calories. Broth-based soups are a great choice. They provide water, fiber, and micronutrients from vegetables, while being lower in calories than thick or creamy soups.
By eating soup before a meal or as a snack, you will reduce hunger and limit overeating while still getting all the essential nutrients. Broth-based soups also make it easy to combine with proteins, whole grains, and vegetables for a well-balanced meal.
