Struggling to Lose Weight? Try Eating These 11 Filling Foods

Science-Backed Ways To Lose Weight

According to the latest statistics, over 40% of adults and nearly 20% of children are obese.

Though many fad diets and quick-fix solutions are available, lasting weight loss requires changes to your diet and lifestyle.Awais11

The essential factor for weight loss is creating a calorie deficit, which means consuming fewer calories than you burn. One of the most effective ways of creating a calorie deficit is to eat more nutrient-dense foods.

Nutrient-dense foods contain a large number of nutrients relative to their calorie content. Most importantly, they are high in fiber and water.

In other words, the more of these foods you add to your diet, the easier it will be to stay full, create a calorie deficit and achieve your weight loss goals.Awais11

Here is a list of 11 powerful nutrient-dense foods that can help you lose weight.

Plain Greek-Yogurt

A cup of plain Greek yogurt has around 20 grams of protein and only 130 calories. The high protein content helps keep you full, while the lack of sugar minimizes caloric density.

Cultured yogurt has other benefits, such as being a good source of calcium and helping to improve gut health and digestion due to the probiotics present in the yogurt.

Pickles

Pickles are cucumbers that have been soaked in vinegar or brine solution. Though they are often high in sodium, pickles are low in calories and can help to curb your appetite.

A single ounce of pickles contains only around five calories. Still, their water and heavy flavor profile can help keep you feeling full and satisfied. Pickles make for a great snack or as part of a meal.Awais11

Watermelon

Watermelon is a refreshing and hydrating fruit that's also low in calories. One cup of watermelon contains only 45 calories and is a good source of vitamins A and C.

This tasty fruit is also over 90% water, which helps to keep you hydrated and satiated by occupying space in your stomach.

Strawberries

Berries are a great option to help you satisfy your sweet tooth due to their natural sugar content while still being a nutrient-rich food. Berries make a great snack that you can add to yogurt, oatmeal, and smoothies.Awais

Also, the high water content in berries helps to keep you hydrated and satiated. One cup of strawberries contains only 50 calories and is a good fiber and vitamin C source.

Subbing strawberries for your dessert is a great way to satisfy your sweet tooth without packing on the pounds. Awais11

Grapefruit

Grapefruits are tart citrus fruits that have a long history of use in cooking.

Grapefruits and other citrus fruits are full of nutrients and beneficial plant compounds that help fight inflammation and may help to lower blood pressure.

There are 70 calories in one grapefruit.Awais

Chicken Breast

Chicken breast is one of the leanest sources of protein and is relatively low in calories.

A four-ounce serving of skinless chicken breast contains 27 grams of protein but only 140 calories, making it an excellent food for those trying to lose weight or build muscle mass.

Mushrooms

Mushrooms are another staple food that can increase satiety while dieting. They are low in calories but high in water and fiber, which helps to keep you full.

One cup of mushrooms contains only 22 calories but provides three grams of protein and four grams of fiber.Awais11

Spinach

Leafy green vegetables are the best food to include in your diet when trying to lose weight. They are very low in calories but high in nutrients.

One cup of spinach contains only seven calories. Still, it is a good source of vitamins A, C, and K, as well as magnesium and iron. Spinach can be eaten raw or cooked and goes well in salads, smoothies, and soups.

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Peas

Peas are a vegetable often overlooked in healthy eating but can be very helpful when trying to lose weight.

One cup of peas contains around 120 calories and eight grams of protein. Try consuming them as a side dish or adding them to soups and stews.

Peas are also a good source of fiber, vitamins C and K, manganese, and folate.

I love adding peas to fettuccine and pastas.

Cauliflower Rice

food processor cauliflower for cauliflower crust

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Cauliflower is a low-carbohydrate vegetable that is high in fiber and nutrients. One cup of cauliflower contains only 20 calories.

This veggie is also a good source of vitamins C, K, and B complex vitamins. The great thing about cauliflower is that it is voluminous and goes well with many different flavors.

Cauliflower is incredibly versatile. It’s great roasted or raw, and you can also swap riced cauliflower out for any recipe that calls for regular rice (like this Surf n’ Turf Paella Recipe). You can also Make Cauliflower Pizza Crust or Pie Crust (Paleo and Gluten Free).

How to Exercise For Weight Loss

Exercise is another helpful tool for losing weight, though it is not as important as diet. Increasing your physical activity can help improve your metabolism and increase the number of calories you burn regularly.

Exercise options include:

Aerobic exercise, such as walking, cycling, running, or swimming
Weight training for increasing muscle mass and strength
Calisthenics for improving relative strength

Of the three, aerobic exercise is the most effective for weight loss due to the duration of the activity. Awais11

However, resistance training can help you maintain muscle mass while you lose fat.

Either way, the key is finding an activity you enjoy and can stick with long-term. Creating a workout routine that you look forward to will make you more likely to stick with it and achieve successful weight loss.

Chia Seeds

Chia seeds are tiny black seeds that come from a plant in the mint family. These small seeds contain nutrients, including fiber, protein, calcium, and omega-3 fatty acids.
Chia seeds are tiny black seeds that come from a plant in the mint family. These small seeds contain nutrients, including fiber, protein, calcium, and omega-3 fatty acids.