healthy, but it’s best if they’re unsalted or unsweetened, according to the Mayo Clinic.
Eating nuts makes a person feel full, Diekman said. Snack on them slowly to ensure portion control.
Fruits and vegetables
The key to getting the most out of fruits and veggies is substituting them for higher-calorie foods, the U.S. Centers for Disease Control and Prevention notes.
These foods provide many essential nutrients while also being low in fat, calories and sodium, according to the U.S. Department of Agriculture’s myplate.gov.
A person can fill up quickly on fruits and veggies because of their fiber and water content, but then get hungry soon after. To combat this, eat them with protein to stay fuller longer, Diekman suggests. Watch portion sizes on fruit because it does have a lot of natural sugar.
Aiming for seven to nine daily servings of fruits and veggies will displace other less healthy foods, suggests the Cleveland Clinic.
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Legumes, lean proteins, plant-based proteins
A Danish meta-analysis of previous studies found that a vegan diet high in fruits, veggies, nuts, legumes and seeds could help a person lose weight and lower blood sugar. The researchers followed nearly 800 people for at least 12 weeks.
Legumes, such as a wide range of beans and peas, can prevent cell damage, fight disease and lower blood pressure and blood sugar, according to the National Library of Medicine.
Choosing foods that have a higher energy density, but fewer calories, can help with weight loss, according to the Mayo Clinic. In addition to many of the foods already mentioned, this includes plant and animal proteins, such as fish, lean meat and poultry, and low-fat and fat-free dairy products, such as yogurt, and egg whites.
Calcium-rich, plant-based foods can also meet some of these needs, including fortified tofu, almond milk and leafy greens.
“Healthy weight loss is achieving a weight that is a result of meeting your nutrient needs, getting regular physical activity, enjoying life and feeling good about yourself,” Diekman stresses. “A weight loss that eliminates, whether it’s food, friends, social life, is not where you want to be.”