Lose weight easily with these 8 nutrient-rich, low-calorie foods.

There's no magic food that will help you lose weight overnight. But there are foods that can effectively support weight management because they are rich in fiber, protein, healthy fats, and have a low energy density.

In other words, you can eat until you're full without consuming too many calories. When you incorporate these foods into a healthy diet and an active lifestyle, your weight loss journey will become easier and more sustainable.

Below are eight food groups that nutrition experts highly recommend for weight loss and overall health improvement.

1. Avocado - a good fat that helps you feel full for longer.

Avocados can be used to prepare many delicious dishes. (Photo: iStock)

Avocados contain monounsaturated fatty acids, fiber, potassium, and many beneficial plant compounds. A 2021 study in the American Journal of Nutrition showed that eating one avocado a day can help reduce belly fat. Despite having a higher calorie count than many other fruits and vegetables, avocados help you feel full for longer thanks to the perfect combination of healthy fats and fiber.

You can add avocado to salads, sandwiches, omelets, tacos, or smoothies to enhance the creamy flavor while still ensuring nutritional value.

2. Eggs - a high-protein breakfast that's easy to lose weight with.

Eggs provide high-quality protein, vitamin D, choline, and healthy fats. The protein in eggs helps you feel full longer and control hunger hormones. A 2020 study in the American International Journal of Environmental Research and Public Health found that people who ate eggs for breakfast felt fuller and ate less at their next meal compared to the group who ate cereal.

An egg every morning is a simple way to start the day with energy and support weight loss.

3. Legumes - rich in fiber and plant-based protein.

Beans are a great "companion" if you want to lose weight thanks to their high fiber content, which helps control hunger and reduce calorie intake. A 2022 study in the Journal of the American Academy of Nutrition and Dietetics showed that increased bean consumption led to more effective weight loss.

Additionally, beans can help lower blood pressure, LDL cholesterol, and the risk of cardiovascular disease. You can use beans in soups, salads, stews, or vegetarian burgers.

4. Yogurt - good for the gut, good for weight management.

Yogurt is rich in protein and probiotics, which help maintain a healthy gut microbiome – a crucial factor in metabolism and weight management. A 2020 study in Nutrition Reviews showed that consuming yogurt and fermented milk products is associated with a reduced risk of obesity.

Greek yogurt is healthier than sweetened yogurt. (Image: iStock)

Choose Greek yogurt or one fortified with whey protein and prebiotics. Avoid yogurts high in sugar; instead, eat them with fresh fruit to enhance the flavor.

5. Salmon - high-quality protein and omega-3

Salmon is a good source of easily absorbed protein and omega-3s, which are beneficial for fighting inflammation, cardiovascular health, and supporting fat loss. A 2021 review in Nutrition and Metabolic Insights ranked fish among the top three protein sources for long-term weight loss.

According to the FDA, you should eat two servings of fish per week, with salmon being a nutritious, versatile, and delicious choice.

6. Fruits - naturally sweet but still support weight loss.

Whole fruits contain fiber, water, and antioxidants. Despite their natural sugar content, fruits are a great choice when you want to cut down on sweets and high-calorie snacks.

A 2020 review in Nutrients found that eating fruit helps reduce body fat in women and supports overall calorie intake reduction throughout the day.

Prioritize whole fruits like apples, pears, oranges, kiwis, strawberries, and grapes instead of juice.

7. Popcorn - a low-calorie snack that's easily addictive.

If prepared correctly (plain, without added butter or sugar), popcorn is a great weight-loss snack. According to the U.S. Department of Agriculture (USDA), a 28g serving provides 4g of fiber, nearly 4g of protein, but only about 110 calories.

Thanks to its low calorie and high fiber content, popcorn helps satisfy your cravings without affecting your weight.

8. Almonds - rich in fiber, protein, and healthy fats.

Almonds provide fiber, protein, and monounsaturated fats that help you feel full longer and reduce snacking. A 2021 review in Nutrients found that almond consumption was associated with reduced body fat, belly fat, and waist circumference.

You can sprinkle almonds on salads, soups, granola, mix them into smoothies, or keep a small bag as a healthy snack.

(Vietnam+)

Source: https://www.vietnamplus.vn/giam-can-de-dang-voi-8-thuc-pham-giau-dinh-duong-va-it-calo-post1081796.vnp