Nutrition is an important part of weight management, but it’s not always about restricting food to create a calorie deficit. There are several foods you can add to your diet—like avocados, salmon, apples, and whole grain—that contain nutrients that support weight loss as part of a well-balanced diet.

Avocados are rich in nutrients. They’re packed with healthy fats and fiber, which keep you feeling full for longer and may decrease your desire to snack between meals.

Avocados are also associated with improved blood glucose (sugar) control. Research suggests that eating avocados may improve insulin sensitivity. Improved insulin sensitivity can help with long-term weight loss and prevent prediabetes.

Chia seeds are loaded with fiber, which absorbs water and expands in the stomach to help you feel full and prevent overeating. Chia seeds are also especially rich in soluble fiber, which feeds the beneficial bacteria in your gut to support a healthy gastrointestinal (GI) tract. Just one ounce (oz) of chia seeds provides almost 10 grams (g) of dietary fiber.

They are also rich in omega-3 fatty acids, which can help reduce inflammation and support a healthy metabolism. They can enhance the taste and nutrition of your smoothies, yogurt parfaits, salads, and baked goods.

Salmon is a good source of protein and healthy fats. A 3-ounce (oz) serving of salmon provides 177 calories and 17 g of protein. High-quality protein sources can help you feel full between meals, which helps you eat fewer calories throughout the day. Adding grilled or baked salmon to your menu is a satisfying and nutritious way to support sustainable weight loss.

Eggs are packed with protein and other nutrients that keep you feeling full and satisfied while nourishing your overall health. Eggs contain impressive amounts of choline, folate, vitamin D, iodine, and B vitamins. They’re especially rich in vitamin B12, which supports your metabolism.

Consistently eating eggs has been shown to help increase muscle mass and reduce fat mass.

Beans and legumes can support weight loss due to their protein and fiber content. Fiber helps you feel full and helps regulate blood sugar levels. This can help reduce your risk of overeating between meals. Protein supports muscle protein synthesis (the process of converting amino acids into muscle protein), which is necessary for maintaining lean muscle.

Beans and legumes are also considered low-glycemic index (GI) foods. This means they’re digested and absorbed slowly and do not cause rapid blood sugar spikes. Plus, beans are high in nutrients for the amount of calories they have.

Cottage cheese is a high-protein food known for its versatility in the kitchen. It is rich in nutrients that are necessary for weight management. For example, one cup of low-fat cottage cheese provides 180 calories and 227 milligrams (mg) of calcium, or 23% of the minimal recommended Daily Value (DV).

Calcium is a nutrient that is essential for bone health and muscle function. If you’re increasing your physical activity to try to lose weight, it’s important to consume enough calcium.

Chicken breast is a lean protein, with a 4-oz serving providing 26 g of protein and just 120 calories. According to evidence-based results, eating more protein can help you lose weight and prevent weight regain in the future. While there are many high-protein foods, chicken breast is especially versatile and high in protein.

Nuts are rich in healthy fats, fiber, and protein, which helps keep you full between meals. The combination of unsaturated fats and soluble and insoluble fiber can help prevent spikes in your blood sugar and reduce insulin resistance.

Different nuts provide different amounts of nutrients per serving. However, no matter which nut you eat, it’s important to exercise portion control. Nuts are pretty dense in calories, which means that a small portion of them provides a significant amount of calories. For example, 1 oz of almonds has 164 calories, and the same serving size of cashews has 157 calories.

Greek yogurt is rich in protein and probiotics, which can make it a good addition to a well-balanced weight loss regimen. It tends to have less sugar and more protein than regular yogurt and has been linked to changes in body composition.

Dairy products like Greek yogurt are a great source of lithium. Researchers have found that Greek yogurt’s lithium content supports fat-free mass gains, strength, and bone formation more than other carbohydrate supplements in people who strength train.

Whole grains are an important part of a well-balanced diet, especially if you’re pursuing weight loss. Their high fiber content helps regulate your appetite by keeping you full between meals.

Whole grains—like oats, brown rice, and quinoa—retain fiber, vitamins, and minerals that refined grains lose during processing. This balance of nutrients provides energy without spiking your blood sugar.

Research suggests that a diet full of whole-grain foods may support your efforts to lose weight. For example, whole grains are sources of zinc and magnesium, which are important for lean mass growth and fat loss. Additionally, whole grains can enhance the way your body uses glucose and spends energy, which is important to achieve long-term weight loss.

Apples are low in calories and rich in fiber, making them a good choice for weight loss. Their natural sweetness can satisfy your sweet tooth cravings without providing excessive calories.

A review of several studies found that eating apples may support your weight loss efforts. However, continued research is needed to understand what type of apple is most effective, what part of the apple contains influential compounds, and how much should be consumed to support weight loss.

Research has shown that eating vegetables can prevent weight gain over time. Leafy green vegetables are low in calories and contain many essential nutrients.

Varieties of leafy green vegetables like kale, arugula, and spinach are rich in fiber and full of vitamins and minerals, such as iron, calcium, and vitamins A, C, and K. Many of the micronutrients found in leafy green vegetables play a role in metabolism and controlling your appetite, which makes them a good choice if you’re wanting to lose weight.

Edamame are young soybeans served boiled or steamed in their pods. They are high in protein and provide a good amount of other nutrients.

One cup of cooked edamame has 224 calories, almost 19 g of protein, and 8 g of fiber. Its impressive fiber content can help you feel full between meals. Additionally, its plant-based protein can support muscle protein synthesis during weight loss.

Chili peppers have capsaicin, an active component linked to effects in weight loss. Research has found that consuming a capsaicin supplement may promote energy metabolism in your body. This can increase how many calories you burn. Chili peppers are also very low in calories. A 1-2 cup serving provides just 30 calories.

Fresh berries, such as strawberries and blueberries, can support weight loss because they’re low in calories and high in antioxidants. They are also full of fiber, which promotes digestion and a healthy gut microbiome. Berries are naturally sweet, so they can help satisfy cravings for sugary snacks without significantly affecting your blood sugar.

Dark chocolate is high in polyphenols which have antioxidant effects and may boost your metabolism. It is available in several varieties, but the ones with higher cocoa content may have more nutrients. Dark chocolate with a cocoa content of 70% or more typically has a more robust flavor, but also a lower amount of sugar than other varieties.

If you’re pursuing weight loss, it’s essential to prioritize safety and incorporate practices that support sustainable results. Consider these nutrition tips for weight loss:

• Portion control: Reduce portion sizes gradually to allow your body to adjust, but never reduce them below your needs.
• Focus on balanced meals: To get a variety of nutrients, aim to include whole grains, fruits, vegetables, lean proteins, and healthy fats in each meal.
• Practice mindful eating: Honor your hunger and fullness cues by eating slowly and without distractions when possible.
• Stay hydrated: Drink plenty of water throughout the day, especially when you lose bodily fluids through sweat.
• Cook at home: Prepare meals at home using fresh ingredients when possible.
• Eat regular meals: Avoid skipping meals, and instead prioritize meal and snack times to maintain stable blood sugar levels and prevent overeating.
• Seek professional guidance: Consult a healthcare provider for personalized guidance to ensure you’re pursuing safe and effective weight loss.

It’s especially important to consult a healthcare provider for guidance if you have underlying medical conditions like diabetes or heart disease.

Providers offer personalized assessments within their scope of practice to tailor a plan to fit your needs. A healthcare provider can help you establish realistic and safe weight loss goals, and a registered dietitian (RD) or registered dietitian nutritionist (RDN) can help you safely implement nutrition changes in pursuit of those goals. They can also help you monitor your progress and offer emotional support along the way.

Sustainable weight loss requires a holistic approach. Making changes to your diet can help you reach your goals. That said, there isn’t a one-size-fits-all approach to changing your diet for weight loss.

While creating a calorie deficit is essential, effective weight loss strategies also focus on adding foods for weight loss. Some of the best foods for weight loss can support a healthy metabolism, muscle protein synthesis, and the gut microbiome.

Incorporating some of these foods with other lifestyle changes, such as regular physical activity, adequate hydration, and proper sleep, can help change body composition. A healthcare provider can help you pursue weight loss safely and effectively.