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10 Snacks to Help You Lose Weight

Snack your way to healthier body.

FACT CHECKED BY Christopher Roback
Girl eating strawberries smiling happy looking to the side on red background with copy space. Beautiful young mixed race Asian and Caucasian woman eating healthy.
Shutterstock
FACT CHECKED BY Christopher Roback

Achieving weight loss is not about skipping meals, avoiding snacks or only picking from a top ten item list; but rather about learning how to make food choices that align better with your health goals— which this guide will share. It is also very important to realize that no single snack can dramatically alter your weight; it is your consistent choices across your meal choices across the day, week and months that compound that matter most.


You Shouldn't Obsess Over What You Can or Can’t Eat

Looking Inside RefrigeratorShutterstock

Your goal shouldn’t be over myopic focus on can or can’t eat or overly obsess about calories. When selecting the right snacks, focus on the nutrient profile of the combined items that each snack item has— the goal is having a balance of calories, fiber, protein, and other essential nutrients— which you will learn in this guide. These elements and others not listed, collectively help manage appetite, provide sustained energy, and prevent overeating thus making it easier to stick to your daily nutrition goals. The ultimate goal is to think about what you like and what you can add (more fibrous veggies), reduce (think smaller brownies slice), or swap (high-carb bread for protein, low-carb bread) to make it aligned for weight loss goals.

Adapt Snack Choices to Your Needs

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

While below is a guide to selecting snacks that not only satisfy hunger but also enhance your overall nutrition, aiding weight loss and maintenance. It's very important that you adapt snack choices based on individual health needs, dietary preferences, or specific nutritional goals, is crucial. What works for one person may not suit another; please make sure you partner with a doctor and dietitian to get the most out of your snack choice. Also, you must note that effective weight management also incorporates regular physical activity, stress management, and routine health check-ups to ensure a well-rounded approach to health and well-being.

Factors to Consider

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Each factor plays a vital role in weight management:

  1. High in Fiber: Fiber should be the top priority for weight-loss snackers. It promotes sustained fullness, curbs cravings, and aids digestion, which are key for preventing overeating between meals.
  2. Low in Added Sugars: Snacks high in added sugars can lead to blood sugar instability, cravings, and increased appetite. Reducing added sugars is crucial for steady energy levels and managing hunger.
  3. Protein Content: Protein offers satiety benefits and supports muscle maintenance. High-protein snacks can help curb overeating and preserve lean muscle mass during weight loss.
  4. Low Calorie Density: While important, focusing on filling foods first makes it easier to manage overall calorie intake, naturally leading to snacks with lower calorie density. Emphasizing fiber, protein, and minimizing sugar often results in naturally lower calories.
  5. Healthy Fats: Healthy fats (i.e. little to no trans or saturated fat) in moderation add richness, flavor, and satiety. However, they are calorie-dense, so emphasizing other criteria first ensures healthy fats fit within an overall balanced approach.

Snacks to Help You Lose Weight

Snacks_to_Help_You_Lose_Weight_90616e

Addressing Common Snacking Complaints

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Many people find it challenging to choose snacks that are both satisfying and beneficial to their health goals. Whether it's due to taste preferences, nutritional concerns, or simply not knowing healthy options, here are some effective strategies to make snacking a positive part of your daily diet.

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Enhancing Satiety

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

  • Combine Nutrients: Pair different food groups to maximize satiety. For example, have an apple with a handful of almonds to combine natural sugars with healthy fats and protein.
  • Choose High-Fiber Snacks: Options like air-popped popcorn or raw vegetables can fill you up and help you stay full longer.
  • Opt for Protein-Rich Snacks: Foods like Greek yogurt, cottage cheese, or a slice of turkey breast can help keep hunger at bay.

Managing Cravings

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

  • Healthy Alternatives: Substitute high-sugar snacks with fruits like berries or an orange that offer natural sweetness along with beneficial fibers and vitamins.
  • Spice It Up: Use spices and seasonings to make snacks more interesting without adding calories. Try cinnamon on your yogurt or cayenne pepper in your soup.
  • Scheduled Snacking: Eating snacks at regular intervals can prevent overeating by keeping your blood sugar levels stable throughout the day.

Reducing Preparation Time

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

  • Pre-packaged Healthy Options: Stock up on single-serving packs of nuts, yogurt, or whole-grain crackers.
  • Easy Assembly Snacks: Keep ingredients for quick snacks like smoothies or whole-grain wraps readily available.
  • Use Leftovers: Last night's vegetables or grilled chicken can quickly become today's snack.

Long-term Success with Snacks

Edamame,boiled green soybeans with saltShutterstock

  • Variety is Key: Keep a variety of snack options available to avoid boredom and temptation from less healthy choices.
  • Be Mindful: Listen to your body’s hunger cues and choose snacks based on actual hunger rather than boredom or emotion.
  • Enjoy Your Food: Make sure the snacks you choose are not only healthy but also delicious to you. Enjoying what you eat is crucial to maintaining a long-term healthy eating habit.

Integrating Traditional Snacks into a Balanced Diet

Dipping,Crispy,Nacho,Cheese,Sauce,chips,dip,food,diet,cravingShutterstock

Many people have favorite snacks they've grown up enjoying, such as chips or sugary treats, which can often be high in calories and low in nutritional value. However, completely cutting out these beloved items is not always necessary for a healthy diet. Instead, here are some strategies to enjoy these snacks responsibly, ensuring they fit into a balanced eating plan:

Mindful Snacking with Traditional Favorites

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

  • Portion Control: One of the most effective ways to enjoy traditional snacks like chips or candy is to control portion sizes. Instead of eating directly from the package, serve a small amount on a plate or napkin to prevent overeating.
  • Balanced Pairing: Combine your favorite snacks with healthier options to balance the meal. For example, if you enjoy chips, pair them with a chunky, fiber-rich salsa or guacamole to increase the nutritional value of your snack. If you're having a sugary snack, pair it with nuts or yogurt to add protein and fat, which can help mitigate blood sugar spikes.
  • Scheduled Treats: Rather than impulsive eating, plan when you'll enjoy these snacks. Having a set time or day for enjoying your favorite treats can help you manage cravings and make healthier choices the rest of the time.
  • Healthier Variants: Look for healthier versions of your favorite snacks. Many brands offer lower-calorie, reduced-fat, or lower-sugar versions of popular snacks. These can be a good compromise, allowing you to enjoy the flavors you love with fewer health drawbacks.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Conclusion: Snack Wisley

Handsome Attractive Man is in the Kitchen in the Evening. He is Hungry, Fridge is Open and He Bites a Piece of a Leftover Pizza. He is Eating It and Feels Satisfied.Shutterstock

Being mindful of your snacks is not only pivotal for weight loss but is a pivotal part of a balanced diet. By choosing snacks wisely—focusing on fiber, protein, and minimal added sugars—you can effectively support your weight loss and maintain long-term health. This doesn't need you to avoid your favorites; allow yourself to enjoy a variety of snacks in moderation and consult with health professionals to adapt these choices to fit your specific needs.

💪🔥Body Booster: Take your nutritional needs into consideration before selecting a snack.

More For You

Girl eating strawberries smiling happy looking to the side on red background with copy space. Beautiful young mixed race Asian and Caucasian woman eating healthy.
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Achieving weight loss is not about skipping meals, avoiding snacks or only picking from a top ten item list; but rather about learning how to make food choices that align better with your health goals— which this guide will share. It is also very important to realize that no single snack can dramatically alter your weight; it is your consistent choices across your meal choices across the day, week and months that compound that matter most.


You Shouldn't Obsess Over What You Can or Can’t Eat

Looking Inside RefrigeratorShutterstock

Your goal shouldn’t be over myopic focus on can or can’t eat or overly obsess about calories. When selecting the right snacks, focus on the nutrient profile of the combined items that each snack item has— the goal is having a balance of calories, fiber, protein, and other essential nutrients— which you will learn in this guide. These elements and others not listed, collectively help manage appetite, provide sustained energy, and prevent overeating thus making it easier to stick to your daily nutrition goals. The ultimate goal is to think about what you like and what you can add (more fibrous veggies), reduce (think smaller brownies slice), or swap (high-carb bread for protein, low-carb bread) to make it aligned for weight loss goals.

Adapt Snack Choices to Your Needs

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

While below is a guide to selecting snacks that not only satisfy hunger but also enhance your overall nutrition, aiding weight loss and maintenance. It's very important that you adapt snack choices based on individual health needs, dietary preferences, or specific nutritional goals, is crucial. What works for one person may not suit another; please make sure you partner with a doctor and dietitian to get the most out of your snack choice. Also, you must note that effective weight management also incorporates regular physical activity, stress management, and routine health check-ups to ensure a well-rounded approach to health and well-being.

Factors to Consider

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Each factor plays a vital role in weight management:

  1. High in Fiber: Fiber should be the top priority for weight-loss snackers. It promotes sustained fullness, curbs cravings, and aids digestion, which are key for preventing overeating between meals.
  2. Low in Added Sugars: Snacks high in added sugars can lead to blood sugar instability, cravings, and increased appetite. Reducing added sugars is crucial for steady energy levels and managing hunger.
  3. Protein Content: Protein offers satiety benefits and supports muscle maintenance. High-protein snacks can help curb overeating and preserve lean muscle mass during weight loss.
  4. Low Calorie Density: While important, focusing on filling foods first makes it easier to manage overall calorie intake, naturally leading to snacks with lower calorie density. Emphasizing fiber, protein, and minimizing sugar often results in naturally lower calories.
  5. Healthy Fats: Healthy fats (i.e. little to no trans or saturated fat) in moderation add richness, flavor, and satiety. However, they are calorie-dense, so emphasizing other criteria first ensures healthy fats fit within an overall balanced approach.

Snacks to Help You Lose Weight

Snacks_to_Help_You_Lose_Weight_90616e

Addressing Common Snacking Complaints

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Many people find it challenging to choose snacks that are both satisfying and beneficial to their health goals. Whether it's due to taste preferences, nutritional concerns, or simply not knowing healthy options, here are some effective strategies to make snacking a positive part of your daily diet.

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Enhancing Satiety

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

  • Combine Nutrients: Pair different food groups to maximize satiety. For example, have an apple with a handful of almonds to combine natural sugars with healthy fats and protein.
  • Choose High-Fiber Snacks: Options like air-popped popcorn or raw vegetables can fill you up and help you stay full longer.
  • Opt for Protein-Rich Snacks: Foods like Greek yogurt, cottage cheese, or a slice of turkey breast can help keep hunger at bay.

Managing Cravings

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

  • Healthy Alternatives: Substitute high-sugar snacks with fruits like berries or an orange that offer natural sweetness along with beneficial fibers and vitamins.
  • Spice It Up: Use spices and seasonings to make snacks more interesting without adding calories. Try cinnamon on your yogurt or cayenne pepper in your soup.
  • Scheduled Snacking: Eating snacks at regular intervals can prevent overeating by keeping your blood sugar levels stable throughout the day.

Reducing Preparation Time

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

  • Pre-packaged Healthy Options: Stock up on single-serving packs of nuts, yogurt, or whole-grain crackers.
  • Easy Assembly Snacks: Keep ingredients for quick snacks like smoothies or whole-grain wraps readily available.
  • Use Leftovers: Last night's vegetables or grilled chicken can quickly become today's snack.

Long-term Success with Snacks

Edamame,boiled green soybeans with saltShutterstock

  • Variety is Key: Keep a variety of snack options available to avoid boredom and temptation from less healthy choices.
  • Be Mindful: Listen to your body’s hunger cues and choose snacks based on actual hunger rather than boredom or emotion.
  • Enjoy Your Food: Make sure the snacks you choose are not only healthy but also delicious to you. Enjoying what you eat is crucial to maintaining a long-term healthy eating habit.

Integrating Traditional Snacks into a Balanced Diet

Dipping,Crispy,Nacho,Cheese,Sauce,chips,dip,food,diet,cravingShutterstock

Many people have favorite snacks they've grown up enjoying, such as chips or sugary treats, which can often be high in calories and low in nutritional value. However, completely cutting out these beloved items is not always necessary for a healthy diet. Instead, here are some strategies to enjoy these snacks responsibly, ensuring they fit into a balanced eating plan:

Mindful Snacking with Traditional Favorites

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

  • Portion Control: One of the most effective ways to enjoy traditional snacks like chips or candy is to control portion sizes. Instead of eating directly from the package, serve a small amount on a plate or napkin to prevent overeating.
  • Balanced Pairing: Combine your favorite snacks with healthier options to balance the meal. For example, if you enjoy chips, pair them with a chunky, fiber-rich salsa or guacamole to increase the nutritional value of your snack. If you're having a sugary snack, pair it with nuts or yogurt to add protein and fat, which can help mitigate blood sugar spikes.
  • Scheduled Treats: Rather than impulsive eating, plan when you'll enjoy these snacks. Having a set time or day for enjoying your favorite treats can help you manage cravings and make healthier choices the rest of the time.
  • Healthier Variants: Look for healthier versions of your favorite snacks. Many brands offer lower-calorie, reduced-fat, or lower-sugar versions of popular snacks. These can be a good compromise, allowing you to enjoy the flavors you love with fewer health drawbacks.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Conclusion: Snack Wisley

Handsome Attractive Man is in the Kitchen in the Evening. He is Hungry, Fridge is Open and He Bites a Piece of a Leftover Pizza. He is Eating It and Feels Satisfied.Shutterstock

Being mindful of your snacks is not only pivotal for weight loss but is a pivotal part of a balanced diet. By choosing snacks wisely—focusing on fiber, protein, and minimal added sugars—you can effectively support your weight loss and maintain long-term health. This doesn't need you to avoid your favorites; allow yourself to enjoy a variety of snacks in moderation and consult with health professionals to adapt these choices to fit your specific needs.

💪🔥Body Booster: Take your nutritional needs into consideration before selecting a snack.

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
Copyright builtbydillonn/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you given up snacking to lose weight? You don’t have to, according to an expert. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post he reveals snacks to stick to for weight loss. “Here are 10 of my favorite snacks that help me stay on track while still enjoying my food,” he writes.

Snacking Isn’t the Problem

“Snacking isn’t the problem—making the wrong choices is. No single food will burn belly fat, but having healthy snacks on hand can keep you consistent on your weight loss journey without feeling deprived,” he says.

Hippeas Chickpea Tortilla Chips

The first snack on his list is Hippeas Chickpea Tortilla Chips. “Made from chickpeas, these crunchy chips are packed with fiber and plant-based protein,” he says.

Lesser Evil Himalayan Pink Salt Popcorn

Another crunchy snack for fat loss? Lesser Evil Himalayan Pink Salt Popcorn. “Air-popped and made with organic coconut oil, this light and crunchy snack is a clean alternative to traditional popcorn,” he writes.

Beanitos White Bean Chips

Beanitos White Bean Chips are also on his list. “High in fiber and protein, these chips are made from whole beans, giving them a unique texture and taste,” he says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

PopCorners Sea Salt Chips

PopCorners Sea Salt Chips are delicious and crunchy. “Made from popped corn, these chips deliver a satisfying crunch with fewer calories than regular potato chips,” he writes.

Siete Grain-Free Tortilla Chips

If you love tortilla chips but want to shy away from grains, try Siete Grain-Free Tortilla Chips. “Made with cassava flour and avocado oil, these chips are a gluten-free, better-for-you alternative to traditional tortillas,” he says.

Chobani Zero Sugar Greek Yogurt

Greek yogurt is always a nice sweet but healthy treat. He recommends Chobani Zero Sugar Greek Yogurt. “A high-protein, no-added-sugar yogurt that’s perfect for a quick and filling snack,” he says.

Whisps Parmesan Cheese Crisps

If you like cheese, try Whisps Parmesan Cheese Crisps. “Baked cheese crisps that pack a ton of protein with a salty, crunchy bite,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

RXBARs

As for protein bars, he recommends RXBARs. “Made with simple ingredients like egg whites, nuts, and dates, these bars are a natural source of protein and energy,” he writes.

Quaker Rice Cakes

If you loved rice cakes as a kid, grab Quaker Rice Cakes. “A low-calorie, crunchy snack that pairs well with peanut butter, Greek yogurt, or cottage cheese for added protein,” he says.

Air-Popped Popcorn

The last item on his list is Air-Popped Popcorn (lightly salted). “A high-volume, low-calorie snack that satisfies cravings without overloading on fat or sodium,” he says.

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color background
Shutterstock

Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.


Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

Black woman eating olivesShutterstock

“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.Shutterstock

“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

Jar with peanut butter on peanut background, close upShutterstock

“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

Woman eating saladShutterstock

“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessShutterstock

He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

Women housewife with cart shopping in supermarketShutterstock

Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

Fresh cauliflower on wooden tableShutterstock

Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

Grilled chicken thighs.Shutterstock

“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

February 3, 2023. Spartanburg, SC USA. An assortment of Jello-O gelatin snacks packaged in plastic cups.Shutterstock

Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lea Dombrowski lea_dombrowski
Copyright lea_dombrowski/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight without having to sacrifice snacking? According to one expert, this is not only possible, she recommends it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent social media post, she reveals all the almost zero-calorie snacks “to grab during a weight loss journey,” she writes.

Pickles

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The first snack she recommends is a popular fermented veggie: Pickles. “This salty snack has only 5 calories per pickle,” she explains.

Zucchini or Kale Chips

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Next up, veggie chips. However, she doesn’t recommend buying them in a bag. Instead, make your own. “Air fry zucchini or kale to make a crispy chip with only 20 calories per cup,” she suggests.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sugar-Free Jello

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar freeShutterstock

Have you ever tried sugar-free jello? It tastes nearly the same as the original, with far fewer calories. “For a sweet snack grab a jello with only 20 calories per cup,” Dombrowski says.

Air-Popped Popcorn

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Another great snack, especially when watching a movie? Air-popped popcorn. “Pop popcorn with no oil and it’s only 30 calories per cup,” Dombrowski says.

Roasted Seaweed Snacks

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While they are an acquired taste, roasted seaweed snacks are nutritionally beneficial. “These are salty and nutrient-dense with only 20 calories per pack,” Dombrowski says.

Jicama Sticks with Tajín

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Jicama sticks with tajin makes a tasty vegetable snack. “This is packed with fiber and tastes delicious with only 20 calories per cup,” she claims.

Low-Calorie Fruits

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In another post, Dombrowski reveals more of her favorites, starting with low-calorie fruits. “Watermelon, berries, peaches, apples, and other fruits are high in water and fiber, making them super low-calorie but filling,” she says.

Vegetables

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Vegetables are also a great snack. “Carrots, celery, cucumbers, snap peas, and other veggies have a lot of volume with essentially zero calories,” she says.

RELATED:20 Superfoods for People Over 50

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.

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Roasted chickpeas are another great snack. “This high-fiber, high-protein snack is low in calories, super filling, and makes the best chip alternative,” she says.

Deli Meat

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The last snack she suggests is deli meat. “Turkey and ham are packed with protein for very few calories! Perfect for upping your protein for the day,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to get into a calorie deficit – which is a non-negotiable of weight loss? Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she offers essential tips on how to do it. “7 proven calorie deficit tips to help you lose your next 20 pounds,” she wrote across the Instagram video.


Boost Your Fiber Intake to Stay Fuller Longer

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“Getting enough fiber is essential for feeling satisfied and supporting healthy digestion,” she writes in her post. “Aim for at least 25g of fiber daily to keep hunger in check and your digestion running smoothly.”

Great sources include:

  • Avocados
  • Raspberries
  • High-fiber bread
  • Lentils and beans

Use Multiple Metrics to Track Progress

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Next, she recommends using multiple metrics to track progress. “The scale isn’t the only way to measure success—especially if you’re building muscle while losing fat,” she says, offering some tools to give you a fuller picture of your progress.

  • Weekly progress photos
  • Performance improvements in your workouts
  • How your clothes fit.

Get Quality Sleep to Stay on Track

Shot of kind woman sleeping peacefully while hugging the pillow on the bed.Shutterstock

Yes, sleeping will help you lose weight. “Poor sleep increases hunger hormones and cravings, making it harder to stick to your goals,” she writes.

  • Aim for 7–8 hours of sleep per night💤
  • Can’t sleep enough at night? Short power naps during the day can help you recharge.

Snack Smart with Low-Calorie Fruits

Close up,Sliced and half of Pineapple(Ananas comosus) on wooden table with blurred garden background.Sweet,sour and juicy taste.Have a lot of fiber,vitamins C and minerals.Fruits or healthcare conceptShutterstock

She also recommends snacking, but sticking to smart, low-calorie fruits. “Hunger between meals? Reach for nutrient-packed, low-calorie fruits instead of processed snacks,” she says.

Some great options:

  • Berries (blueberries, strawberries, etc.)
  • Watermelon
  • Pineapple.

Walk Your Way to a Bigger Deficit

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And, you can walk your way to a bigger deficit, she says. “Walking is an underrated but powerful way to increase your calorie burn,” she writes. Her tips? “Start small: Add 1,000–2,000 steps per day,” she says. “Gradually build up to 8,000–12,000 steps daily.”

Enjoy Your Favorite Foods in Moderation

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And, you can enjoy your favorite foods in moderation. “Ditch the ‘all-or-nothing’ mindset. Completely cutting out your favorite foods often leads to cravings and binges,” she says. One way to do this is by planning your meals ahead. “Start with your protein sources, then add a small portion of your favorite treat,” she says. “Balance is key. You can enjoy the foods you love while still seeing progress.”

Avoid Extreme Calorie Cuts

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Finally, avoid extreme calorie cuts. “Eating too few calories (e.g., 1,200/day) might yield quick results, but it’s not sustainable and often leads to burnout,” she says. Aim for “a steady 0.5–2 pounds of weight loss per week,” she recommends. “If the weight is coming off too quickly, increase your calories slightly to stay healthy and energized.”

What to Eat for Breakfast If You Want to Be Fit

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In another post she reveals a sample menu of what she eats in a day to stay in shape.

3-4 eggs - High in protein and healthy fats for sustained energy, 1 cup Oikos Greek yogurt - Adds additional protein and probiotics, 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

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Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety, 1 fist-size sweet potato - Complex carb for steady energy, Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

What to Eat for Dinner If You Want to Be Fit

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Lean steak or ground beef (50g protein) - Hearty protein source rich in iron, 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores, Mixed veggies - Nutrient-dense to support overall health

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

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Egg wrap

1 tbsp powdered peanut butter (mixed with water for a creamy texture).

1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

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Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

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Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

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Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

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Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

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Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Avocados

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And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

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Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

High-Sodium Foods

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Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

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Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Alcohol

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Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.