"Lose weight" seems to be on the top of everyone's to-do list at least one point in their lives. Whether you'd like to live a more active lifestyle or you're simply interested in shedding some insulation from the holiday season, losing weight is no easy task. Working out more, eating right, and portion control are all factors to consider before diving into a healthier lifestyle. If you're wondering where to start with weight loss friendly foods, the following items are a good place to start for protein, vitamins, and healthy eating.

Whole Eggs

brown and white eggs in a carton

Eggs pack a lot of protein and vitamins in their low-calorie servings. One boiled medium egg contains 60 calories, 60 grams of sodium, and 6 grams of protein. If you want to up your intake to one large egg, you'll be ingesting higher vitamin dosages such as 20 percent vitamin B2, 23 percent vitamin B12, and 8 percent vitamin A.

They also help to curb your hunger. They rank quite high on the Satiety scale, which is a scale that measures how full certain foods make you feel after consumption. At a whopping 150 percent, these little guys will help to keep you feeling fuller longer.

You may have heard that eggs do harm than good thanks to their high cholesterol content. While it's true that eggs are high in cholesterol, studies have shown that egg reduction shouldn't be generalized for everyone. Some people may have been warned by their doctors to avoid eggs, but others may have been given the green light to keep on eating them. It all depends on the individual.

Leafy Greens

kale in a bowl

For years doctors have been telling us to get more leafy greens into our diet and with good reason. Leafy greens such as kale and spinach will do wonders for your diet and health.

Kale is one of those bitter foods that has very high levels of potassium, antioxidants, fiber, and is loaded with vitamin K, vitamin A, and vitamin C. There also isn't any fat in kale, it's low in calories, and has five grams of fiber in each cup. Easily one of the biggest benefits of kale is that it can help reduce cognitive decline. Studies have shown that ingesting kale and other leafy greens can slow down cognitive decline as you get older.

Spinach is also full of antioxidants and nutrients such as vitamin A, calcium, and vitamin K. One of the biggest benefits of spinach was reported in a 2007 study that stated major glycolipids found in the leafy green can actually prevent tumor growth.


salmon on wood

Who doesn't love a good salmon dinner? You no longer need to question whether salmon can fit into your diet because this superfood is loaded with nutrients and vitamins that are only beneficial to you. Salmon has a good amount of vitamin B-12, B-6, vitamin C, and vitamin A. It's also full of omega-3 fatty acids, which have been linked to regulating your arteries and helping those with autoimmune disorders as well as heart diseases.

It also contains a good amount of iodine, which helps maintain a functioning thyroid, the gland responsible for regulating our metabolic rates.

Sweet Potatoes

sweet potato chopped on a cutting board

Though McCain's crinkle cut fries may be a go-to side dish for your barbecue dinners, consider swapping those out for its healthier cousin: the sweet potato.

Sweet potatoes have a significant amount of vitamin A, vitamin C, vitamin B-6, and they're a great source of fiber. Now, when I say that sweet potatoes contain a significant amount of vitamin A, that may not be doing it proper justice. In 100 grams of sweet potato, you will be ingesting approximately 283 percent vitamin A. This is important because vitamin A helps regulate eyesight, keeps our organs functioning smoothly, and promotes skin health. Speaking of skin health, the skin of a sweet potato is also chalk full of healthy nutrients like fiber, vitamins, and potassium.

The sweet potato also helps if you suffer from constipation or indigestion issues because of its high fiber content. The levels of fiber will help you in the long run.


6 tuna fish laid out

Oh, yes. We're back on fish.

Tuna is a lean fish and therefore doesn't contain a high amount of fat, making it the perfect fish to indulge in when leaning towards weight loss friendly foods. It's also high in protein, which is responsible for promoting muscle, bone, and skin health. Tuna also has good amounts of vitamin B12, niacin, iron, and potassium.

Studies have shown that a higher intake of tuna in women also reduced the risk of coronary heart disease as well. The omega-3 fatty acids and potassium found in tuna also help people lower their blood pressure.


a halved avocado on a pink background

Where to even begin with all the benefits avocados harbor.

Avocados contain rich amounts of vitamin K, vitamin B2, vitamin B5, and vitamin B6. It's also packed with fiber, contains very little sugar, and is considered to be a great source of monosaturated fatty acid, according to research. They have also been linked to being one of the causes of a healthier diet, better overall nutrition, and reduced metabolic syndrome. Studies have shown that ingesting avocados gives consumers a higher dose of nutrients, monounsaturated and polyunsaturated fats, fiber, potassium, and lower sugar intakes.

However, the thing to keep in mind about avocados is that they're considered to be high in fat. So, you should eat them in moderation. Consider eating only half of one with breakfast or lunch as opposed to a whole one to avoid this problem.

Cruciferous Vegetables

cauliflower beside a pot

Cruciferous veggies are defined as cool weather vegetables belonging to the belong to the Cruciferae family. Essentially the vegetables that fall under this category would be cauliflower, broccoli, cabbage, bok choy, radishes, and brussel sprouts among others.

These vegetables should find their way into your diet regardless of whether your main goal is to lose weight. Yes, they are considered to be lumped in with weight loss friendly foods, but they also have high amounts of protein and fiber, which help with overall health.

One of the biggest benefits to these guys is that they contain cancer-preventing properties as well. Studies have shown that cruciferous vegetables contain chemopreventative properties.


a bunch of apples

It's no surprise that getting more fruits into your diet will help you maintain a healthy lifestyle and better overall health.

Apples have been considered a superfood for years now on account of them helping reduce the risk of certain cancers (such as breast cancer), their high antioxidant and nutrient count, and helping reduce cardiovascular disease. Apple cider vinegar has also been linked to preventing people from eating more calories, reducing body mass, and reducing body fat.

Additional fruits like oranges, lemons, and grapefruit are great sources of vitamin C, antioxidants, potassium, and fibers, which helps with bowel movements and promotes healthy cholesterol. Grapefruit itself has also been linked to significant weight loss in those with obesity.

Lean Beef And Chicken Breasts

three chicken breasts on a white plate

If you're interested in cutting out fatty foods from your diet, there's no reason why you should scrap meat for nutritional purposes. Chicken breasts and lean beef offer many benefits such as being high in protein, curbing cravings, vitamins such as zinc and B6 and lower fat content.

Lean beef and chicken are great sources of protein, thereby making them good weight loss friendly foods. Studies have published information on the ingestion of protein and how it affects a person's cravings throughout the day. Including more protein in your diet has the potential to curb your cravings by a significant amount and reduces the risk of snacking throughout the day or late at night when you can't sleep.


soup in a bowl

Soup doesn't have to be the rainy day food you turn to when you're feeling under the weather. In fact, ingesting soup on a regular basis helps you to lose weight and encourage you to consume fewer calories throughout the day.

Soup is also often loaded with healthy, weight loss friendly foods anyway such as leafy greens or cruciferous vegetables. For the most part, soups are low-calorie meals that can aid in weight loss and healthy eating on account of packing so many good foods into one bowl and allowing you to cut out fattier foods and snacks.

These top weight loss friendly foods will help you get on track to a healthier lifestyle and give you a jumping point if you're new to dieting. Remember to always consult with your doctor on which foods are best for you personally don't forget that weight loss isn't a race; getting healthy and shedding some pounds might take some time, but hang in there and stick with your regimen!

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