7 Delectable Foods to Help You Lose Weight

LET'S JUST GET THE BAD NEWS OUT OF THE WAY RIGHT NOW. There is no such thing as "one miracle food" that melts away the pounds, despite what the pop-up advertising claim. If brown bananas or coconut oil were all that was required, the human race would have discovered it by now.

"There is no snake oil for weight reduction, as much as we'd like to think it," admits Krista Maguire, R.D., C.S.S.D., a nutrition manager at The Beachbody Company. "However, this is fantastic news since who wants to consume only one type of food?" Fortunately, we have the opportunity to eat a variety of healthy foods in order to reach our target weight."

The key is to concentrate on the nutrients found in certain foods.

First, protein, which takes longer to digest than carbs and thus helps you feel satisfied. It also contains amino acids, which are the building blocks of lean muscle mass. This means that even if you consume a calorie deficit, you'll keep muscle. Maguire explains, "It promotes a healthy body composition leaning toward less body fat and more lean muscle."

Fiber also aids weight loss by adding volume to food, making you feel fuller for longer. It also slows the release of sugar into your bloodstream, allowing you to maintain a consistent level of energy. "You're less likely to experience a sugar crash, which can contribute to those troublesome snack attacks," Maguire adds.

Finally, probiotics are a newcomer to the weight-loss game, but they have the potential to become an MVP by assisting the "good" bacteria in your gut. According to Maguire, "recent evidence suggests that gut health has an impact on weight management."

To avoid feeling deprived, aim for a balance of these three nutrients, as well as fluids to keep you satiated and healthy, tasty selections. To get you started, here are seven foods.

1 .Greek Yogurt

Low-fat Greek yogurt provides over 20 grams of protein per seven-ounce serving, which is higher than regular Greek yogurt. It's also high in probiotics, which are good for your intestines. It's more enticing to yogurt newcomers because of its thicker texture and milder flavor, and it goes with any fruit. If you don't like it sweet enough, drizzle in a little honey instead of buying the pre-sweetened yogurt to cut down on the extra sugar.

2 .Cauliflower

No, you don't have to eat them raw—though one cup sliced contains about two grams of protein and fiber, all for a waistline-friendly 27 calories. Cauliflower's bland flavor is actually one of its best qualities. It can be added to a variety of foods to help you feel full and improve your nutrition. Cauliflower rice, cauliflower pizza crusts (but not the cheesy ones), and cauliflower Buffalo wings are all good options. Alternatively, toss it into your next smoothie. You'll have no idea it's there.

3 .Lentils

Lentils include resistant starch, a type of fiber that has been shown in studies to be particularly effective for weight loss. Resistant starch is also prebiotic, which means it's excellent for your gut microbes. Boiling lentils provide roughly 18 grams of protein and 16 grams of fiber per cup. They're delicious on their own, but they also go well in practically any soup or stew.

4 .Jicama

You can peel and slice them uncooked to make crisp, juicy strips for dipping. A cup of sliced raw jicama contains around 46 calories and about six grams of fiber. Alternatively, bake and season them to provide a low-calorie alternative to French fries.

5 .Cinnamon

From time to time, we all crave a little sweetness. You'll discover you need a lot less sugar to satisfy your sweet craving if you cut it with cinnamon at a four-to-one ratio. (You might even find that you don't require the sugar.) Try it in tea, coffee, yogurt, or as a fruit garnish. If you're taking casein protein before bed, a little of cinnamon can help.

6 .Raspberries

It should be enough that they're sweet and delicious. Raspberries are high in fiber, as well as a variety of vitamins, minerals, and phytonutrients. For only 64 calories, one cup of fresh raspberries contains an amazing eight grams of fiber. And that fiber is prebiotic, which means it feeds the healthy bacteria in your stomach. (This is a positive thing.)

7 .Romaine lettuce

Every leafy green has its benefits, so eat them all freely, but don't forget about this old standby. Romaine lettuce satisfies your hunger while also hydrating you. For 16 calories, two cups of shredded include roughly a gram of protein and two grams of fiber. If salads aren't your thing, quarter a head lengthwise and cook it on the grill. Drizzle a little olive oil and balsamic vinegar over it. Simple, filling, and tasty.