This document lists 14 healthy foods that can support weight loss when incorporated into an overall balanced diet and regular exercise routine. Some of the top foods mentioned are vegetables like leafy greens and broccoli which are low-calorie and high in fiber; fruits like berries and citrus which satisfy cravings while providing nutrients; Greek yogurt and beans/legumes which aid digestion and promote fullness; and lean proteins like chicken and fish which aid satiety. Water, green tea, whole grains, nuts/seeds in moderation, and popcorn are also highlighted as beneficial options.

1. 14 healthy foods to eat to lose weight according to experts
No single food can guarantee weight loss on its own, but certain
foods can certainly support a healthy weight loss journey when
incorporated into a balanced diet and combined with regular
physical activity. Here are some foods that are generally
considered to be helpful for weight loss:
1. Vegetables: Non-starchy vegetables like leafy greens, broccoli,
cauliflower, peppers, and cucumbers are low in calories and
high in fiber, making them great choices for weight loss.
2. Fruits: Berries, apples, pears, and citrus fruits are lower in
calories and high in fiber and water content. They can satisfy

2. your sweet tooth while providing essential nutrients.
3. Greek yogurt : High in protein and probiotics, Greek yogurt
can help with digestion and promote a feeling of fullness.
4. Beans and legumes: These are rich in both protein and fiber,
helping to keep you satisfied and supporting healthy digestion.
​ 5. Eggs: Eggs are a good source of protein and contain essential
nutrients. They can be a great option for breakfast or as a protein

3. source in other meals.
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​ 6. Lean Proteins: Chicken, turkey, fish, tofu, legumes, and low-fat
dairy products are excellent sources of protein. Protein helps with
satiety and can help you feel fuller for longer.
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​ 7. Whole Grains: Foods like quinoa, brown rice, whole wheat bread,
and oats are rich in fiber and can help regulate blood sugar levels and

4. keep you feeling full.
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​ 8. Nuts and Seeds: In moderation, nuts and seeds can provide
healthy fats and protein that contribute to a feeling of fullness. Just
be mindful of portion sizes due to their calorie density.
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9. Water: Staying hydrated is important for overall health and can
also help control hunger. Drinking water before meals can help you
eat less.
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​ 10. Green Tea: Green tea contains antioxidants called catechins that
are believed to have a metabolism-boosting effect. It can also provide
a mild caffeine boost, aiding in energy expenditure.
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5. 11. Avocado: While avocados are higher in calories due to their
healthy fat content, they offer monounsaturated fats that can help you feel
satisfied. They're also rich in fiber and various nutrients.
​ 12. Popcorn: Plain, air-popped popcorn is a whole grain snack that
can be low in calories when prepared without excessive butter or oil. It
provides fiber and can help satisfy a crunchy snack craving.
​ 13. Berries: Berries like strawberries, blueberries, and raspberries are
not only low in calories but also high in antioxidants and fiber, making
them a nutritious and delicious option.
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6. 14. Raw Oats:Raw oats are full of resistant starch—a type of starch that
resists digestion—which is very weight loss-friendly, says Landau. In the
process of digestion, resistant starch releases byproducts that can make your
cells more responsive to insulin, helping to reduce stubborn fat around your
midsection.
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