To manage your weight, it’s helpful to know what foods to avoid—some which are worse than others.
If You’re Watching Your Weight, Stay Away from This One Food
The worst foods for weight control are the ultra-processed kind. Research suggests the more ultra-processed foods in your diet, the harder it is to maintain a healthy weight, Elizabeth Ward, MS, RDN. In the U.S. 58% of our calories come from ultra-processed foods. Ultra-processed foods make it easier to eat more calories. These types of foods are very low in fiber and protein—two nutrients that help you feel fuller for longer, and they’re also rich in added sugar, fat and starch, Ward states. As a result, you may need to eat more ultra-processed foods to feel full, which makes it difficult to control your weight. “If I had to choose the worst ultra-processed food, it would be any sugary soft drink,” says Ward. “There’s no point in drinking your calories and they offer little, if any, redeeming nutritional value.”
The Best Foods to Eat to Maintain a Healthy Weight
There are foods that make us gain weight, and then there are foods that help us maintain a healthy weight, Wards says. Those healthy foods include:
Legumes
Beans—including black beans and chickpeas—are rich in fiber that promotes fullness and helps feed beneficial gut bacteria that may play a role in weight control, Ward states. Canned beans are incredibly convenient and can be added to salads, soups, stews and smoothies. Beans are also rich in vitamins and minerals.
Seafood
High in protein and healthy fats, seafood will keep you feeling satisfied. “My go-to seafood picks are canned tuna (for the convenience) and salmon (I also keep frozen on hand),” says Ward. “Both types of fish supply high levels of protein as well as heart-healthy omega-3 fats, vitamins and minerals. They are also excellent sources of vitamin D, which may have a role in weight control.”
Roasted edamame
Roasted edamame is as close to a perfect snack as it gets, because of the significant fiber and protein in a single food, Ward explains. Soy is also beneficial for heart health.
Greek yogurt with live active cultures
1/2 cup of plain fat-free Greek yogurt offers about 10 grams of protein, which is a significant amount. Plus, the live active cultures in yogurt are beneficial for gut function, which could affect your weight, Ward states.
Raspberries
Raspberries have the most fiber of any fruit. Plus, they are packed with fluid, which contributes to fullness, Ward explains.
Walnuts
Walnuts are incredibly satisfying and are a great alternative to snack chips and sweets. Plus, they actually have fewer calories than the nutrient facts panel says. Walnuts supply fiber, some protein, and heart-healthy fat as well as compounds that promote the production of healthy gut bacteria, Ward explains.
Vegetable-based soups
These are filling and full of fiber, veggies and liquid, which allows you to digest them well and stay satisfied. If you throw some beans or lentils in there, you will get protein too, and a pretty complete meal, states Kimberly Snyder, Celebrity Nutritionist, Spiritual and Meditation Teacher and Author of You Are More Than You Think You Are. Hot stews and soups have been promoted in Ayurveda for thousands of years for supporting Agni, or the fire of digestion. Good digestion is key to long-term, sustainable weight loss.
Avocados
We all need healthy fat for our hormones and bodily functions to operate optimally. Avocados are a whole food fat source that contains water and fiber, so they digest better than oils which in excess, can congest you and slow down weight loss, Snyder explains. Try massaging an avocado into a kale salad and other salads instead of adding straight oil. Next up: How Much Weight Can You Lose In a Month? Experts Break Down the Safest and Most Effective Approaches
Sources
Kimberly Snyder, Celebrity Nutritionist, Spiritual and Meditation Teacher and Author of You Are More Than You Think You AreElizabeth Ward, MS, RDNU.S. Department of Agriculture: “Walnuts Have Fewer Calories than the Label Suggests, ARS Researcher Discovers”
