Experts Share The Best Foods for Healthy Weight Loss

“Crunchy, cruciferous vegetables like these are loaded with fiber so they help fill you up without adding a lot of extra calories,” says Autumn Calabrese, Beachbody and celebrity fitness trainer.

Cabbage might seem like a boring pick, but there are so many things you can do with it while still getting all the health perks (like more fiber!). Braise, sauté, add it to salads, or use it as a wrap for other foods.

If you haven’t realized yet that fiber is great for losing weight, here’s another reminder! Carrots are low in calories and high in fiber. Plus, the baby ones make it super easy to snack on, without the mess of peeling and chopping.

You see it everywhere now—from frozen pizzas to macaroni and cheese. While heavily processed versions of the vegetable aren’t always healthy, cauliflower itself is a very smart choice for weight loss. Try making your own cauliflower rice in a food processor or buying packaged cauliflower rice that doesn’t have a bunch of ingredients added in.

“In addition to adding a kick of flavor to your favorite foods, cayenne pepper may also help increase weight loss as well,” says Dr. Axe. “This is thanks to the presence of a compound called capsaicin, which helps enhance feelings of fullness, reduce cravings and speed up your metabolism.” You can add it to smoothies, mix it in soups, or use it to boost the flavor profile of vegetables.

It may have a reputation for being the boring sidekick for buffalo wings, but it’s one of the best snacks you can chomp on when you’re trying to lose weight. It’s got a ton of fiber to fill you up and it’s perfectly paired with a few nuts or a little Greek yogurt.

“These tiny seeds are loaded with fiber and healthy alpha linolenic acid (ALA) fatty acids, a type of plant-based omega-3,” says Largeman-Roth. “Chia seeds can also absorb up to ten times their weight in water, which not only helps you feel full, but can keep you hydrated, the reason why chia is so popular with athletes.

Oranges, grapefruits, and the like are jam-packed with antioxidants and fiber (just don’t cut out the fibrous membrane!). While antioxidants won’t necessarily cause you to shed pounds, they protect your cells from damage, reduce inflammation, and more. A clementine or orange is also a smart alternative to candy or other sugar-laden treats when a sweet craving hits.

It’s not your mom’s diet food—and its benefits go well beyond weight loss. “Cottage cheese contains essential nutrients including B vitamins and calcium and is high in protein,” says Matthews. “Try cottage cheese on rice cakes for a low-fat lunch option and add your own herbs and spices to tantalize your taste buds.”

Cucumbers are mostly made of water so they fill you up without loading you up with fat and calories. It might help to slice one up in the morning and nibble on pieces throughout the day when you get the urge to snack.

Soybeans are an excellent source of plant-based protein as well as fiber. If you buy them in the shell, it prevents you from eating them too fast or overeating. Some grocery stores (like Trader Joe’s) sell them frozen and pre-blanched so all you have to do is grab a handful and pop them in the microwave for a little bit or wait for them to thaw. To kick things up a notch, prep this easy Sesame Edamame with Scallions recipe.

“Eggs are not only a great source of high biological value protein—about 7 grams per egg—but also extremely versatile and better yet portable, which is great when you are confronted by that mid‐afternoon-too‐early‐for‐dinner‐but‐starving type of hunger,” says Katarina Burton, M.S., R.D., bariatric dietitian at Whittington Health. “One of my favorite mid‐week, quick dinner solutions is a spinach and feta omelet.”