Dietitians propose six healthy weight loss meals

However there are several low-calorie but nutrient-dense meals that may assist if you're attempting to maintain your weight and reduce weight healthily. It might be challenging to sustain regular weight reduction while eating a lot of highly processed meals that are rich in extra calories and saturated fat, but some of the greatest foods to lose weight are those that are high in fiber.

Naturally lower in calories, fibrous foods also keep you fuller for longer after meals and help control blood sugar levels. Together with meals high in lean protein, which also increase satiety, you have a potent recipe for weight reduction. Although a balanced diet should include both fiber and protein, there isn't a single food, drink, or supplement that can cause the pounds to miraculously disappear.

By including a healthy diet and frequent, moderate activity into your daily routine, you may naturally lose weight and decrease body fat. It's crucial to limit processed meals rich in salt and other sweet foods, as well as to frequently drink water to support digestion. These wholesome foods, which our certified dietitians like, will support you in maintaining a balanced diet and shedding pounds without risk.

1. Pumpkin

Pumpkin puree is a naturally low-calorie option that is rich in antioxidants and has more fiber than quinoa and more potassium than a banana. Just roughly 80 calories are in one cup, which is also packed with vitamins and minerals. The pigment beta-carotene, which the body converts into the vitamin A the body needs, gives pumpkin its vivid orange hue.

The advantages don't end with the puree; pepitas, also known as pumpkin seeds, are a fantastic complement to most diets since they include roughly 7 grams of protein per snack-size dose.

Canned pumpkin is a fantastic pantry staple, but our certified dietitians suggest looking for 100% pure pumpkin rather than pumpkin pie filling, which is stuffed with extra sugar and artificial flavorings. In order to enjoy canned pumpkin all year long, stock up on it in the autumn.

Smoothies, soups, vinaigrettes, oats, yogurt, and pancake batter all taste fantastic when pumpkin is pureed. Even better, you can include it into a cheese sauce to boost the nutritional value of your beloved mac 'n' cheese. The next time you want something sweet, try this: For a healthy dessert, mix unsweetened Greek yogurt, cinnamon, and diced pears with pumpkin puree.

2. Chickpeas

This legume is a powerhouse for vegans that is rich in fiber and plant-based protein, both of which may help you lose weight. Our nutritionists like the fact that chickpeas are also a great source of folate, iron, immune-strengthening antioxidants, and minerals that help with digestion. They include a lot of complex carbs, which might help you maintain energy levels throughout the day.

The fact that chickpeas are so nutrient-dense, despite the fact that they are already rather low in calories, makes them an excellent meal for controlling weight. Hummus is used as an example in the research to demonstrate how picking foods with high nutrient density may assist optimize each calorie and deliver a plethora of special health-promoting elements while supporting healthy weight reduction.

There are a ton of quick, simple, and nutrient-dense meals that may be started with chickpeas. They are simple to include in salads, side dishes, soups, and stews. Whichever tastes you select to serve with the buttery, delicate beans will meld well with them. While canned chickpeas might be a fast and easy alternative to cooked dry chickpeas, always pick kinds with reduced salt content. You can combine them to create hummus or use chickpea flour—which is naturally gluten-free—in your favorite baking recipes.

3 . Oats

Oatmeal is a fantastic weight reduction food when used as part of a healthy diet. Oats' high fiber and protein content might increase satiety and help you feel full. Just 150 calories and at least 4 grams of fiber are included in only 12 cup of raw oats, which increases to 1 cup when cooked. According to data from the National Health and Nutrition Examination Survey (NHANES), people who consume oatmeal are generally healthier and have lower body weights than those who don't.

In addition to reducing LDL cholesterol, soluble fiber found in oats also helps with this process. Also, the prebiotics in oats nourish the beneficial bacteria in your stomach, promoting its growth.

Don't only eat oats for breakfast; they may also be made into delicious oat bowls for lunch or supper or crushed into oat flour for baking. Do you get ravenous one hour after drinking your smoothie? Scoop some oats in, if you can. They mix nicely with your smoothie and offer a wonderful dose of nutritional fiber to help you feel satiated for longer.

4 . Kefir

Kefir is a thin-consistency fermented milk beverage with a sour and acidic taste that has been consumed for more than 2,000 years. It includes other significant nutrients, such as protein, and is a great source of probiotics to help manage a healthy gut since it is a fermented beverage. Depending on the brand and kind, one cup of kefir has a little over 100 calories and 10 grams of protein.

Recent studies indicate that there could be a connection between gut health and a person's capacity to lose weight, and research continues to show the significance of the gut microbiota in maintaining general health. Kefir offers a variety of probiotics (good bacteria) that balance the microbiome and have a significant positive impact on digestion. Also, because the gut is where all of the food and liquids we ingest are metabolized, it is essential to maintain a healthy gut microbiome. Our specialists advise choosing plain kefir that doesn't have any additional sugar.

Kefir may be consumed directly from the container, mixed into smoothies, or made into chia pudding or overnight oats. You may also use it as the basis for your next marinade for protein: Kefir's tart taste not only pairs nicely with herbs and spices to provide a fresh flavor, but the lactic acid and living, active probiotic cultures also transform tough meats into supple, luscious works of art.

5. Strawberries

All berries are loaded with vitamins and antioxidant polyphenols, but raspberries definitely take the cake when it comes to fiber content. They are the ideal low-calorie, nutrient-dense meal since they contain an astounding 8 grams of fiber per cup. They are a great way to add extra substance to a breakfast that is already well-balanced, whether it be oatmeal, yogurt, or even a quick smoothie. Just approximately 64 calories are in one cup.

Researchers at Oregon State University showed that giving mice the equivalent of one serving of raspberries daily prevented them from gaining weight, even when they consumed a poor diet heavy in fat. Also, since raspberries don't contain any additional sugar, they are a fantastic natural sweetener for almost any dish, including baked goods and breakfast bowls.

For a PB&J sandwich, consider mashing raspberries for a natural, healthful spread to go with your peanut butter instead of the usual sweet jelly. They give smoothies a fantastic, vivid color and also provide muffins a cool taste.

6. Walnuts

Compared to other grab-and-go foods like chips or pretzels, walnuts are a very heart-healthy snack since they are high in monounsaturated fats. Under 200 calories and 4 grams of protein and 2 grams of fiber are included in one ounce. Yet you'll discover that this nut is really rather filling. Past studies have shown that some foods, like walnuts, may help you stop cravings between meals.

According to preliminary research, walnuts also provide nearly twice as much antioxidant polyphenols as many other nuts, such as peanuts and tree nuts. According to research, walnut-enriched diets resulted in much higher reductions in total and LDL cholesterol as well as triglycerides when compared to control diets. They also include prebiotics, which have been shown to have a favorable effect on gut flora.

Eat walnuts on their own or add them to recipes made with grains like couscous, quinoa, or wheat berries. In addition to adding texture and crunch to baked items, chopped walnuts may be used to meals with ground meat.