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10 “Diet Foods” That Are Worth the Hype, According to a Dietitian

A diet expert dishes on the best foods for weight loss.

FACT CHECKED BY Christopher Roback
Young woman eating a healthy salad after workout.
Shutterstock/NDAB Creativity
FACT CHECKED BY Christopher Roback

If you are trying to lose weight, figuring out the best foods to eat that will fill you up, give you the nutrients you need, and actually taste good can be tricky. Luckily, there are a bunch of options that check all three boxes. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, put together a list of 10 “diet foods” that are worth the hype.


1. Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Collingwood is a huge fan of protein powder, “especially whey based powder,” she says. “But if you are a vegan or have an allergy to milk then plant based proteins are also great.” She addds that “you can boost your protein intake easily by at least 20-30 grams with just one scoop added to a smoothie or mixed into other foods like baked goods or oatmeal.”

Related: I Lost 45 Pounds With This Simple Meal Plan

2. Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

Grapefruits, a “traditional diet food” is “tart yet sweet and refreshing,” says Collingwood. “I love peeling a whole grapefruit and enjoying it section by section. It is packed with antioxidants and Vitamin C.”

3. Chicken Breast

fresh chicken breast raw on cutting boardShutterstock

Another traditional diet food, skinless chicken breast is “about as low in fat and high in protein as a meat can get,” Collingwood says. “It is extremely versatile and can be included in just about any lunch or dinner!”

4. Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Super high in antioxidants and fiber, broccoli is delicious and filling, Collingwood maintains. “You can eat a large volume without contributing a lot of calories and it is delicious raw or cooked.”

5. Diet Soda

Aluminum,Cans,Of,Soda,Shutterstock

“With zero calories and lots of fizz, diet sodas don’t have any nutritional value but they do have great taste and can satisfy that craving for a bubbly sweet beverage,” says Collingwood.

6. Lentils

Composition with bowl of lentils on wooden table.Shutterstock

“Part of the legume family, lentils along with other dried beans (black beans, chickpeas, etc) are a mix of fiber and protein with lots of B Vitamins and antioxidants,” Collingwood reveals. “They truly are one of the healthiest foods on the planet.”

Related: Want to Lose Stubborn Belly Fat Once For All? Stop Making These Common Mistakes

7. Cabbage

young cabbage grows in the farmer field, growing cabbage in the open field. agricultural businessShutterstock

There’s a reason why the traditional cabbage soup diet has come and gone throughout the years as a go-to diet staple. “Mix cooked cabbage with a ton of veggies for a delicious and filling soup,” Collingwood recommends. “Cabbage can also be made into sauerkraut which is an amazing fermented food good for the gut microbiome.”

8. Green Tea

Japanese green teaShutterstock

“Calorie free and high in antioxidants, green tea doesn’t burn more calories like is sometimes claimed, but it can be a nice way to warm up and enjoy a morning hot beverage,” says Collingwood.

9. Oatmeal

Healthy Breakfast - Oatmeal with dried fruit s.Shutterstock

Oatmeal offers a lot of bang for the buck. “Oats are a whole grain and are really a comfort food and can be enjoyed hot or cold as overnight oats,” says Collingwood. “Combine oats with milk for added nutritional value and top with fresh or dried fruit and a few chopped nuts.”

Related: 5 Ways to Suppress Your Appetite Without Taking Ozempic

10. Chili Peppers

Raw Red Organic Hot Finger Peppers in a BasketShutterstock

The claims are that hot peppers will raise your metabolism and burn fat. “While that might be true, the actual number of calories is insignificant. But hot peppers (if you enjoy spicy food) can add a lot of flavor to a dish without added calories,” Collingwood says.

💪🔥Body Booster: Eating foods that are high in protein and fiber will fill you up and keep you feeling full longer, making them great dietary goals.

More For You

Young woman eating a healthy salad after workout.
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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.

If you are trying to lose weight, figuring out the best foods to eat that will fill you up, give you the nutrients you need, and actually taste good can be tricky. Luckily, there are a bunch of options that check all three boxes. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, put together a list of 10 “diet foods” that are worth the hype.


1. Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Collingwood is a huge fan of protein powder, “especially whey based powder,” she says. “But if you are a vegan or have an allergy to milk then plant based proteins are also great.” She addds that “you can boost your protein intake easily by at least 20-30 grams with just one scoop added to a smoothie or mixed into other foods like baked goods or oatmeal.”

Related: I Lost 45 Pounds With This Simple Meal Plan

2. Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

Grapefruits, a “traditional diet food” is “tart yet sweet and refreshing,” says Collingwood. “I love peeling a whole grapefruit and enjoying it section by section. It is packed with antioxidants and Vitamin C.”

3. Chicken Breast

fresh chicken breast raw on cutting boardShutterstock

Another traditional diet food, skinless chicken breast is “about as low in fat and high in protein as a meat can get,” Collingwood says. “It is extremely versatile and can be included in just about any lunch or dinner!”

4. Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Super high in antioxidants and fiber, broccoli is delicious and filling, Collingwood maintains. “You can eat a large volume without contributing a lot of calories and it is delicious raw or cooked.”

5. Diet Soda

Aluminum,Cans,Of,Soda,Shutterstock

“With zero calories and lots of fizz, diet sodas don’t have any nutritional value but they do have great taste and can satisfy that craving for a bubbly sweet beverage,” says Collingwood.

6. Lentils

Composition with bowl of lentils on wooden table.Shutterstock

“Part of the legume family, lentils along with other dried beans (black beans, chickpeas, etc) are a mix of fiber and protein with lots of B Vitamins and antioxidants,” Collingwood reveals. “They truly are one of the healthiest foods on the planet.”

Related: Want to Lose Stubborn Belly Fat Once For All? Stop Making These Common Mistakes

7. Cabbage

young cabbage grows in the farmer field, growing cabbage in the open field. agricultural businessShutterstock

There’s a reason why the traditional cabbage soup diet has come and gone throughout the years as a go-to diet staple. “Mix cooked cabbage with a ton of veggies for a delicious and filling soup,” Collingwood recommends. “Cabbage can also be made into sauerkraut which is an amazing fermented food good for the gut microbiome.”

8. Green Tea

Japanese green teaShutterstock

“Calorie free and high in antioxidants, green tea doesn’t burn more calories like is sometimes claimed, but it can be a nice way to warm up and enjoy a morning hot beverage,” says Collingwood.

9. Oatmeal

Healthy Breakfast - Oatmeal with dried fruit s.Shutterstock

Oatmeal offers a lot of bang for the buck. “Oats are a whole grain and are really a comfort food and can be enjoyed hot or cold as overnight oats,” says Collingwood. “Combine oats with milk for added nutritional value and top with fresh or dried fruit and a few chopped nuts.”

Related: 5 Ways to Suppress Your Appetite Without Taking Ozempic

10. Chili Peppers

Raw Red Organic Hot Finger Peppers in a BasketShutterstock

The claims are that hot peppers will raise your metabolism and burn fat. “While that might be true, the actual number of calories is insignificant. But hot peppers (if you enjoy spicy food) can add a lot of flavor to a dish without added calories,” Collingwood says.

💪🔥Body Booster: Eating foods that are high in protein and fiber will fill you up and keep you feeling full longer, making them great dietary goals.

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
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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.

FACT CHECKED BY Christopher Roback
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you eating “clean” but can’t seem to achieve the body composition results you are striving for? Fun fact: Just because food is “clean” doesn’t mean it is going to help you lose weight or build muscle. In fact, lots of “clean” foods might be making you eat more. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a recent post, she revealed 10 “clean” foods she replaced with “satiety-boosting food” that helped her achieve her body goals.


Many “Clean” Foods Won’t Keep You Full

“It doesn’t matter if your granola is Keto or Paleo…It still has a million calories, virtually no protein, and won’t keep you full for more than 2 hours,” she writes in her post. “So if you’re starting your day with coconut yogurt and ‘clean’ granola - not only are you missing an opportunity to stimulate your muscle tissue (which matters for so much more than a toned physique)...But you’re also EXTREMELY likely to have unstoppable binges in the evening!”

She Reveals That She Used to Eat Foods She Thought Were Clean Daily

“Ladies, I’ve been down, ‘but I eat so clean’ road before, and it led me absolutely nowhere,” she continues. “I used to eat these ten foods almost every day, and yet struggled to get the body composition that matched how active I was and how healthy I ate.”

Here Are the 10 She Tries to Avoid Now

  1. Nut butter
  2. almond flour
  3. chia seeds
  4. paleo granola
  5. full-fat coconut milk
  6. olive oil
  7. my healthy homemade dressing
  8. coconut oil
  9. grass-fed butter
  10. coconut yogurt.

You Don’t Need to Eliminate But Limit Them

She stresses that elimination isn’t necessary. “I don’t necessarily avoid the foods above, but I measure them and don’t rely on them to keep me full on their own,” she says.

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Now, She Eats Food That Has More Protein and Fiber

“Here are ten foods I used to avoid or not eat regularly that I now eat almost daily and ACTUALLY give the health & results I want,” she continues. “The difference? MORE satiety, MORE volume, MORE protein, and MORE fiber, to optimize my SATIETY so I don’t struggle to stay within my calories.”

Here Are 10 Foods She Eats Daily

  1. Whey protein pancakes
  2. extra lean ground beef
  3. extra lean ground turkey
  4. mixing egg whites with whole eggs
  5. top sirloin instead of ribeyes
  6. low-fat yogurt
  7. cottage cheese
  8. oats & oat flour
  9. lots of high-fiber starchy vegetables
  10. apples, bananas, and fruit in general (not just berries).

You Also Need to Make Sure You Are Eating Enough Protein

In another post, she reveals some common protein mistakes people make. The first? Not eating enough. “I don’t care how clean your breakfast is. If you’re not getting 30-35g of QUALITY PROTEIN, you ain’t triggering MPS, and your breakfast isn’t doing anything for your body composition!” she says in her post.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

And, That You Are Choosing High Fat Proteins

Another faux pas you might be making is choosing proteins higher in fat. “I love a good ribeye just as much as anyone, but at the end of the day, if you’re trying to lose body fat, calories still matter. There is a difference between high in protein and protein dense. A protein-dense option for red meat could look like a top sirloin, a fillet, or extra lean ground beef!” she says.

Or, Assuming That All You Need to Do Is Increase Protein

Sarah also emphasizes that “just increasing protein alone isn’t necessarily going to get you the results you want if you are still in a calorie surplus,” she says. “When I started tracking my food, I quickly realized that I was overdoing the ‘healthy fats’ on the side.”

You Also Shouldn’t Be Relying Too Much on Protein Bars and Shake

She also points out that protein bars and shakes aren’t the best type. “Protein is mostly helpful for satiety when it is in a whole food form. And satiety matters a lot if you are in a deficit. I love whey protein powder myself, but try to incorporate it into foods I can eat that are also mixed with whole foods and are higher in volume!” she says.

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Finally, Salad Isn’t Always the Best Choice

She also points out that sticking to the “healthy” salad with 4 ounces of chicken instead of the lean steak with a baked potato and veggies might be a mistake. “Stop being afraid of protein! That healthy salad probably has more calories than the 6oz steak and will leave you ravenous for the rest of the day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Anthony Balduzzi FitMotherProject
Copyright FitMotherProject/YouTube
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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.

Tired of diets that leave you hungry and miserable? You're not alone. The secret to sustainable weight loss isn't about starving yourself – it's about choosing the right foods that keep you satisfied while helping your body burn fat more efficiently.

Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families across 100 countries transform their health through smart food choices. With degrees from the University of Pennsylvania in Nutrition & Neuroscience and a Doctorate in Naturopathic Medicine, he's discovered that certain foods can actually help you lose weight while keeping you full. Let's count down his top 10 foods that can revolutionize your weight loss journey, starting with good and building up to the absolute best.

Raw Nuts and Seeds: Your Craving-Crushing Snack

A variety of nuts in wooden bowls.Shutterstock

"When you're 3:00 PM and you're starting to get hangry, nuts can be the savior there," Dr. Balduzzi shares. He recommends storing raw nuts in the freezer and explains they're "loaded with protein, loaded with healthy fats, loaded with fiber." This combination keeps you full and satisfied between meals.

Green-Tip Bananas: The Gut-Health Game Changer

A,Bunch,Of,Bananas,And,A,Sliced,Banana,On,A

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"When you catch a banana when it's got a green tip, it is rich in resistant starch," Dr. Balduzzi explains. This special fiber feeds your gut bacteria, improving weight loss and keeping you satisfied longer. His tip: Keep bananas separated to maintain their green tips longer.

S-Fish: The Omega-3 Fat Burner

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

Wild salmon, sardines, and certain shellfish are excellent choices. "These healthy fats improve heart and brain health while supporting weight loss," Dr. Balduzzi says. He specifically recommends lower-mercury options rich in omega-3s for sustainable weight loss.

Avocado: The Blood Sugar Balancer

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.

Shutterstock

"Avocados have a special nutrient that researchers are calling avocatin B," Dr. Balduzzi shares. "It actually helps regulate blood sugar levels, increases insulin sensitivity." This means sustained energy and better appetite control throughout the day.

Eggs: The Breakfast of Champions

Poached eggsShutterstock

"If you're having a couple eggs for breakfast, I'd say anywhere from one to three, it can actually help your heart health because eggs are nutrient powerhouses," Dr. Balduzzi states. The combination of protein and nutrients helps prevent mid-morning hunger.

Organic Salad Greens: The Foundation for Lasting Fullness

Make these your go-to base for satisfying meals. Dr. Balduzzi prefers organic baby lettuces over spinach, noting, "You open this up, take your hand like a crane, stick it in, pull out a glob, drop it on your plate." He recommends topping with hemp seeds, olive oil, and protein for a filling meal that supports weight loss.

Chia Seeds: The Ultimate Appetite Controller

Chia seeds close-up with a wooden spoon. Chia seeds macro. Dry healthy supplement for proper nutrition.Shutterstock

"When that gel gets into your stomach, it keeps you full longer. So these things are like a calorie hack," Dr. Balduzzi explains about chia seeds. Loaded with omega-3s, fiber, and protein, they're his top pick for natural appetite control and sustainable weight loss.

Remember, sustainable weight loss isn't about restrictive dieting – it's about choosing foods that work with your body, not against it. These ten foods provide the perfect foundation for a healthy, sustainable weight loss journey. Start incorporating them into your meals today, and experience the difference of losing weight without feeling hungry.

Grass-Fed Beef: The Satisfaction Solution

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

"Grass-fed meat is much lower in calories. You eat grass-fed meat for the year, you're going to save over 17,000 calories just because it's lower in fat," Dr. Balduzzi explains. It also contains CLA, which helps with weight loss, keeping you satisfied for hours.

Beans and Lentils: The Hunger-Fighting Fiber Champions

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

These plant-based proteins are weight loss champions. "Beans have an amazing kind of soluble fiber. It's one of the most reliable foods possible for lowering your cholesterol, helping your gut bacteria," Dr. Balduzzi explains in his post. He recommends pressure-cooked beans to reduce lectins and suggests incorporating them into chilies and traditional dishes.

Blueberries: The Fat-Burning Activator

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Here's a powerful finding: "People who ate one cup of blueberries every single day for two weeks had higher fat burning during exercise," Dr. Balduzzi reveals. He recommends wild blueberries for their concentrated nutrients, perfect in smoothies or with Greek yogurt.

Dr Mark Hyman, M.D. drmarkhyman
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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.

We've all stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

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Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

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Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

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The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

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NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

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According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

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Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

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Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

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While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

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Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

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When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

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The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

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  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Emily Ogan livefitwithem
7 Habits to Help You Become “Unrecognizable” by Spring Break
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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 lose weight? Your body might be holding onto fat instead of burning it. Emily Ogan is an Advanced Macro and Hormone Specialist. “I help busy women find balance + results,” she writes in her Instagram bio. In a new social media post, she reveals that a key reason you could be failing at weight loss is that your body isn’t in fat-burning mode. “Here’s the truth: Your body isn’t in fat-burning mode—it’s stuck in fat-storing mode,” she writes.

HIgh Intensity Workouts and Undereating Could Be Throwing Off Your Hormones

“High-intensity workouts and undereating can spike your cortisol (stress hormone), throw off your hormones, and tell your body to cling to fat—especially around your belly. To switch to fat-burning mode, you need to work with your body, not against it,” she says, explaining how to do it.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

First, Ditch Endless Cardio and Bootcamps

The first thing she recommonds? “Ditch the endless cardio and bootcamp workouts. While they might feel productive, they can elevate cortisol levels and keep your body in stress mode. This significantly stalls your fat loss,” she says.

Second, Strength Train

“Focus on strength training instead,” she continues. ”Building muscle not only tones your body but also boosts your metabolism so you burn more calories all day long—even while you’re resting. Strength training is the key to lasting fat loss after 35.”

Third, Don’t Starve Your Body

And third, “Stop starving your body,” she says. “Skipping meals or drastically cutting calories tanks your metabolism and leaves your body with no fuel to function. This survival mode makes it even harder to lose weight.”

Strength Train Three Times a Week

The Solution? “Swap the bootcamp and cardio-heavy classes for 3-4 strength training sessions per week,” she says.

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

And, Fuel Your Body with Protein, Fiber, and Healthy Carbs

You also need to make adjustments to your diet. “Fuel your body with protein, fiber, and healthy carbs at every meal- and be sure you’re eating ENOUGH to rev your metabolism and get you into fat burning mode,” she said.

Finally, Be Consistent

And last but not least, stick to it. “Focus on consistency—not extremes—to reset your metabolism and hormones,” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Wake Up Earlier

In another post, she reveals more habits to shape up fast, starting with waking up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

Hydrate

She also recommends prioritizing hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Also, amp up your steps. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

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

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
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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 lose weight? It might be time to change some of your health habits. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new social media post, she reveals the changes she made to lose weight. “I’ve lost 50 lbs over the last 3 1/2 years and totally transformed myself to have a lean, strong + healthy mom bod,” she writes. “Here’s what changed.”

No More Quick Fixes

The first thing she did was stop relying on quick fixes. “I stopped wasting time + money + energy on quick fixes. The constant back & forth and always searching for the next best thing was exhausting me more than I even knew,” she writes.

She Changed Her Mindset

She also changed her mindset and turned her thinking around. “I stopped believing other people were ‘lucky’ or had it easier than I do,” she says.

She Stopped Making Excuses

Another major change she made? “I stopped making excuses,” she wrote.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Started Being Accountable

She also started being accountable. “I committed to an approach and a coach - and wow the accountability was everything I needed,” she said.

She Got Her Priorities in Order

She got her priorities in order. “I started focusing on what I wanted MOST vs what I wanted in the moment,” she said.

RELATED: This Is Exactly How to Lose Body Fat This Year

She Committed to Her Habits

She committed to her habits. “I focused hard on nailing my daily habits and routines. This ended up being critical to carry me through tough times,” she says.

She Didn’t Listen to Outside Noise

She also didn’t listen to outside chatter. “I drowned out the noise and stayed in my lane - NO MATTER WHAT,” she writes.

Boundary Setting

Boundary setting was instrumental in her success. “I learned how to set boundaries,” she writes about her eighth habit.

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

She Stopped Cheating

She also didn’t allow herself to feel entitled to cheat days. “I stopped treating every weekend and holiday and vacation and girls night out and date night and party like an excuse to go off the rails,” she writes.

She Stopped Treating Herself to Junk and Booze

She stopped using junk food and booze as a crutch. “I learned I don’t need junky food and a lot of alcohol to have an amazing time,” she says.

She Stopped Trying to Out Exercise a Bad Diet

“I stopped trying to use exercise as a way to outdo a bad diet. Instead exercise and nutrition work together,” she says about her eleventh change.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

She Stopped Labeling Food as Good or Bad

She also changed the way she looks at food. “I stopped thinking of foods as good or bad and eliminated the concept of a ‘cheat meal,’” she says.

She Started Walking

She also started getting her steps in. “I started walking - a lot,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Changed Her Relationship with Alcohol

She stopped drinking her calories and relying on booze. “I totally changed my relationship with alcohol,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

She Prioritized Self-Care

Finally, she started prioritizing self-care. “I realized that taking care of myself as a mom isn’t a luxury, it’s a necessity. I am 1000% a better mom and wife now that I feel good & strong & healthy in my own skin,” she writes.

She Took the Timeline Away

“And this is a big big one and it didn’t happen until I had already lost a chunk of weight and started to feel really good about myself ….I took the timeline away and started really loving the whole process. I stopped wanting to be smaller and I started wanting to be stronger,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/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 get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.