6 Weight Loss Friendly Foods

From shakes to frozen entrees, weight loss food is a multi-billion dollar business. While some may help with dropping a few pounds, they really aren’t a sustainable option as they leash the person to needing that particular food all the time. In other words, it's not a lifestyle solution. Luckily, some readily available foods can assist with weight loss. Here are 6 of the best.

1. Leafy Greens

Forget iceberg — though it offers some value, it's not as packed with nutrients as some other options. Now it's being replaced with spring mixes, romaine, chard, spinach blends — and of course, kale. These are low in calories like iceberg but they pack a stronger punch when it comes to nutrients

Studies have shown that these greens are low in energy density, which allows for lower calorie consumption. In addition, they’re loaded with minerals and antioxidants, and we've already talked about how important it is to get your greens in.

2. Non-Starchy Vegetables

"Eat your vegetables" carries the tone of a parent's scold but it still rings true and it remains the most solid advice for weight loss. Low in calories and high in nutrients, eating non-starchy vegetables seems like the best advice for weight loss maybe ever. Beets, carrots, zucchini, celery, cucumber, green beans — and so many more. Raw or cooked, these veggies should fill out the bulk of every plate.

3. Cruciferous Veggies

Cauliflower, Brussels sprouts, cabbage, and broccoli are all classified as cruciferous. Like leafy greens, they are low in energy density. They rank high in protein, which can also make us feel fuller faster. 

Aside from being highly nutritious vegetables to add to your plate, these also contain cancer-fighting substances. These are the veggies that are most likely to improve long-term health including promoting weight loss.

4. Potatoes

When one thinks of potatoes, it's often french fries, hash browns, mashed potatoes drenched in gravy, or loaded baked potatoes, all of which are high in fat and sodium. But boiled or steamed potatoes pack a punch in the nutrition department without the high fat and high sodium options above. Boiled or steamed, they have a myriad of health benefits, including weight loss. 

The common spud can fill us up, leaving us satisfied and less likely to reach for other foods. They have a ton of vitamins and minerals. And they can offer a great way to get in some resistant starch if cooled and then eaten, which can be a weight loss boon.

5. Avocados

These green delights are a mainstay in Mexican-inspired dishes globally but their recent popularity has inspired lots of new ways to eat them — not the least of which is avocado toast. Now they are used on everything from salads to burger toppers. Here's why: avocados contain healthy fats and are loaded with vital nutrients like potassium and vitamin E, which helps boost heart health and can assist in maintaining a healthy blood pressure. Avocados are excellent sources of fiber, too, which can help curb appetite. 

6. Eggs

Low in calories (about 70 calories each), high in protein (6 gm per egg), easily digestible and full of other nutrients, eggs, ounce for ounce, deliver on the satisfaction factor. Despite past fears of increased cholesterol levels, new studies have shown the safety of eating eggs. But it is worth noting that those with heart disease should only eat egg whites, according to the American Heart Association.

Bonus: Fruit is the original fast food. Grabbing a piece of fruit (or two or three!) from the grocery store is much healthier than choosing fast food when on the go and it's these kinds of choices that drive not only weight loss, but health. 

Along with daily exercise, the scale should begin to move in the right direction if you're making daily healthy choices. Next time you're craving a sweet, grab an apple — or learn to make "nice cream." The rewards from consistent choices are plenty. But consistency is definitely the key.

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