What to Eat to Lose Weight: Essential Foods for Your Weight Loss Journey

Weight control is complex and includes many variables—from exercise and sleep habits to medical conditions and your environment. But, the foods you choose must be part of the equation too if you are on a journey to reach a healthy weight.

And while food alone is not the only answer to weight control, one thing is clear: There is definitely a connection between diet, weight, and health. In this guide, you'll read about the components that make up a well-balanced eating plan, and learn to make food choices that are delicious, nutritious, and helpful for weight loss.

Whole Grains

Grains should make up a quarter of your plate at most meals, and at least 50% of these grains should be whole grains. Whole grains contain more fiber, vitamins, and minerals than their refined grain counterparts (White rice, white bread, crackers, pasta, baked goods).

Studies also show that eating whole grains helps reduce markers of overweight and obesity, including body weight, body fat percentage, and waist circumference. Nutrition guidelines often recommend replacing refined grains with whole grains.

The benefit of whole grains comes from the combination of fiber, vitamins, minerals, and antioxidants, which are less abundant in refined grains. Including fiber is especially important since it is not digestible. It bulks up the stool and helps promote a feeling of fullness (or "satiety") when you eat it. This can help you eat less at meals and help with weight control.

Plus, eating whole grains may also help reduce the risk of heart disease, cancers, gastrointestinal disorders, and type 2 diabetes.

Lean Proteins

For most people, it is advantageous to aim for 1/4 of your plate to contain protein-rich foods. Although needs are highly individualized based on goals, this recommendation should be able to get you to your average daily intake.

Plus, getting enough protein helps you feel full, so you eat less at meals. This helps with weight control.

Vegetables

Fill half your plate with a variety of vegetables and fruits. Variety is important since different colors of vegetables offer different beneficial antioxidants and nutrients. For example:

• Orange vegetables such as sweet potatoes and carrots are rich in beta-carotene, which is good for eye health.
• Leafy greens like kale and chard contain calcium, which is good for bones.
• Cruciferous vegetables like broccoli and cauliflower contain cancer-fighting sulforaphane.

Plus, vegetables contain fiber, which helps with fullness and satiety. When we feel full, we tend to eat less at meals, which makes weight control easier. Plus, vegetables are also hydrating and rich in fluids, which adds to that feeling of fullness.

Vegetables can be eaten in larger portions, but have relatively few calories. The bulk can help us feel full, but the calories are kept to a minimum. This is known as "volumetrics," which is based on the idea that the volume of food you eat, rather than the calories, leads to weight loss.

Fruits

Like vegetables, fruits also contain fiber and fluids that help with satiety and weight control. Choose nutrient-rich options such as berries, apples, pears, and citrus.

Adding a variety of fruits to the diet can also help satisfy a sweet tooth in a more nutrient-dense way compared to eating candy. For weight control, it's better to choose whole fruits rather than fruit juice. Juice contains more calories and more sugar.

Nuts and Seeds

Nuts are a beneficial addition to a diet for weight control. In fact, studies show that a higher nut intake is associated with reduced body weight and reduced body fat.

Nuts and seeds are a source of fiber, healthy fats, and a variety of vitamins and minerals. Nuts and seeds are also recommended for heart disease prevention. Aim for 1 to 1.5 ounces per day (about 28 to 42 grams a day or 1/4 cup). Add any of these beneficial nuts or seeds to your diet. Be sure to choose unsalted nuts when possible, especially if you have a history of high blood pressure or are watching your sodium intake.

Healthy Fats

Healthy fats are essential in every dietary pattern. Fats help the body absorb fat-soluble vitamins (vitamins A, D, E, and K), help insulate organs, and keep your body warm. Essential fats called omega-3 fats also help control inflammation and help with brain development.

Not all fats are equal, though. Aim for more monounsaturated fats, such as olive oil and avocado oil. It's also good to have polyunsaturated fats, especially omega-3 fats found in fatty fish, flax, and chia seeds. All of these fats have health benefits.

At the same time, you want to reduce your intake of certain saturated fats, which are found in butter, full-fat meat, and cheeses. They are fine in moderation but try to keep saturated fats to less than 10% of daily calories.

Healthy fats can be part of weight loss plans. For example, the Mediterranean diet is rich in fats from olive oil, fish, and nuts. Studies show that the Mediterranean diet is just as effective for weight loss compared to a low-fat diet.

Dairy or Dairy Alternatives

Dairy foods include options such as milk, cheese, and yogurt. There are also non-dairy alternatives, most of which are fortified with calcium and vitamin D to mimic dairy foods.

Dairy foods and some alternatives (such as soy beverages) provide satiating protein, which can help with weight control. Studies have shown that dairy intake (especially low-fat dairy) is associated with lower waist circumference and reduced weight. Studies also link dairy yogurt consumption to increased fat loss.

Fiber-Rich Foods

As noted in the categories of whole grains, vegetables, fruit, and nuts, foods with fiber contribute to satiety and help with weight control. Studies show that higher intakes of fiber are associated with a reduced risk of mortality and reduced risk of chronic diseases, including heart disease and obesity.

Clinical studies also show benefits when you eat at least 25 to 29 grams of fiber per day, with additional benefits at higher intakes. Fiber is found in foods that come from plants, such as:

• Whole grains
• Vegetables
• Fruits
• Legumes (beans, lentils, and peas)
• Nuts and seeds

Water and Hydration

Water can also play a role in weight control. Consistently being under-hydrated is associated with increased body weight. Keep a water bottle handy for frequent sipping.

Studies show that excess intake of sugar-sweetened beverages is linked to weight gain, so it's smart to replace these beverages with water or other unsweetened beverages. This simple replacement can help with weight loss. Studies also show that drinking water before meals may decrease food intake, which can help with weight control.