What Every Person Should Include in Their Diet If They Want to Lose Weight

healthy veggies


We always hear that to lose weight, we must diet and stop eating fat or calories, which is true. But what about those foods that can help you lose weight if you eat them?

Besides exercising, a good diet is the key to losing extra weight and becoming healthier. It is not necessary to starve yourself until you lose weight. That is an old myth!

The different foods you eat go through diverse metabolic processes in the body and have various effects on feelings of hunger, hormones, and how many calories a person burns.

Here you will learn what tasty foods you can include in your diet while you continue your journey to lose weight.


Previously, there were many myths about eating eggs since many people thought it could be bad for their health. New studies certify that eggs should not increase cholesterol levels or the possibility of suffering from cardiovascular problems. Eggs are high in protein and healthy fats, and that is why they can make you feel full.

Thanks to its low caloric load, you can include it in your diet, and you will continue to lose weight without any problem. There are many ways to include it in your diet, so it is time to look for recipes! During the morning, you could eat an omelet and later add it parboiled to a salad.

Green Leafy Vegetables

These are vegetables like lettuce, cabbage, spinach, or chard. Not only are they low in calories and high in fiber, but you can find them at a low price, so they will not only help you lose weight but also be friendly to your economy. If one day you want to eat a hamburger, instead of using bread, you can wrap the meat and the filling in lettuce.


While most fruits are rich in carbohydrates, avocados stand out for their high content of healthy fats, the same type as olive oil. They are one of the fruits with the most calories, but given their enormous satiating power, avocados are one of the most recommended foods to lose weight. Do not limit yourself to the salad when using this food on your plate. You can make guacamole, spread it on toast, or even eat it as an afternoon snack.


Fish is a very used food in diets, and specifically salmon is one of those foods you will always see on lists about healthy foods. You can use it as the main component of a dish, to fill a sandwich, or make a wrap. The perk of eating this food is that it has a low caloric load, but it can give you a feeling of satiety that will reduce your desire to continue eating.

Cruciferous Vegetables

Vegetables from the cruciferous family, such as broccoli, cauliflower, cabbage, or Brussels sprouts, are high in fiber but unlike lettuce, they are very filling because they also have a lot of protein. There are many ways to cook them so that you can eat them as a main dish and not just as a side dish. Did you know that you can make broccoli puree? You can also eat it stir-fried with mushrooms, onion, and soy sauce. These vegetables can be steamed and also gratin with cheese. With a bit of creativity, you will learn how to make many dishes.

Chicken and Lean Beef

There are many myths about meat, but the reality is that cuts with less fat are ideal for losing weight. Of course, this is not about processed meats but chicken and beef, which should be included in any diet. Various studies show that an increase in protein intake of around 25% can reduce cravings by 60%, thus preventing you from eating between meals.


The more a food fills you up in proportion to its caloric intake, the better it is to lose weight, and the only thing that does not make you fat is water. Therefore, if you add water to your meal, you will fill up more by consuming the same calories, and you will eat less during the rest of the day. This is also a good option to eat between meals to feel full when you crave food.


Legumes are vegetables rich in protein and fiber, which fill you up a lot and are not fattening. The healthiest are lentils and black beans (richer in fiber), although there is no reason to avoid chickpeas either. Avoid eating legumes along with fatty foods. Choose to cook them with vegetables and it will be perfect for your diet.

If you like spicy food, you can spice your dish since various experimental investigations have verified that the active component of hot peppers has analgesic, anticancer, anti-inflammatory, and antioxidant properties. All these factors could help you lose weight since it acts as a natural fat burner.


Although some of them may have a lot of calories, nuts are the perfect ‘snack’, as they contain protein, fiber, and healthy fats. It is even better if you can get a healthy snack like the Honey Stinger Oat + Honey Bar. This bar has a balanced amount of carbs, fat, and protein that will help you when you work out. So if you are at the gym working out and feeling energetic, you can eat one of these bars and keep doing your routine.


Knowing what foods to include in your diet is key so that you can lose weight and reach your ideal weight. But dieting does not mean stopping eating or enjoying food.

You can include healthy and delicious foods such as legumes, salmon, spinach, broccoli, lean meats, nuts, and many more foods.

Following a balanced diet will also allow you to get the most out of your exercise routines since they will provide you with the necessary calories and energy.

Take care of your diet, learn to cook delicious dishes and you will soon reach your goals!

About Theresa Duncan

Originally from Detroit, MI, Theresa has been offering health and fitness advice for the last 30 years while working as an engineer. She decided to turn her passion into a profession, and finds nothing more satisfying than helping others reach their health and fitness goals.

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