Weight-Loss Friendly Foods to Keep in Your Kitchen

Diet is critical to a weight loss journey—some experts suggest that weight loss is actually 80% diet and 20% exercise. This is due, in part, to the amount of energy needed to burn extra calories. If you’re aiming for a deficit of 500 calories, you’re looking at running several miles every day if exercise is your sole focus.

Related: Ways to Save 100 Calories Per Day

Exercise is as vital to weight loss as watching what goes in your body. Consider these weight loss friendly foods to help alongside your exercise routine:

Eggs

Substitute a carb-heavy breakfast with eggs. They are full of protein, fat and, nutrients, which keeps you full longer. Don’t go overboard, however. Too many eggs can increase your “bad” Low-Density Lipoprotein (LDL) cholesterol. According to Harvard Health, there is no consistent answer of the right amount of eggs per week, but “the average healthy person likely suffers no harm from eating up to seven eggs per week.”

Vegetables

More vegetables could be the answer to almost any improved diet. But when it comes to vegetables that aid weight loss, some tend to be extra helpful. These include:

• Broccoli, cauliflower, and Brussel sprouts: They have more protein than many vegetables, are loaded with fiber and nutrients, and are very filling.

• Leafy greens: Think spinach, kale, and Swiss chard. They are low in carbs and calories and high in nutrients including calcium and fiber.

• Avocado: This is technically a fruit, but this fatty produce provides vitamin B6, which prevents the release of cortisol. In excess amounts, cortisol helps build belly fat, so vitamin B6 is good news for those watching belly fat.

Related: Is a Plant-Based Diet for Me?

Beans

Black beans, lentils, and kidney beans are high in protein and fiber, which can leave you feeling satisfied for longer periods, and beans are a good replacement for fattier forms of protein.

Quinoa

With eight grams of protein and loads of fiber in just one cup, quinoa keeps you full while providing iron and vitamin E. It also has the highest level of betaine, which possibly boosts your metabolism. It’s easy to use quinoa as a substitute for rice or other grains, making it a simple win for any kitchen.

Salmon

Any lean protein is a good weight loss friendly food, but salmon offers a little extra. It’s lower in calories than many meats, provides natural omega-3 fatty acids, has a lot of B vitamins and potassium, and keeps you full because of the high protein.

Fruits

Similar to vegetables, not all fruits are created equal when it comes to losing weight. Berries, grapefruit, peaches, and lemons are better at curbing your appetite and aren’t as loaded with sugar as many other fruits.

Dieting doesn’t have to mean starving. You can (and should) fill your body with good foods, and the foods mentioned above will give you a good start to a healthier kitchen.