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15 Nutrient Dense Foods To Lose Weight

15 Nutrient Dense Foods To Lose Weight
Linda Guerrera

Anyone who has ever tried to lose weight can tell you that it is not easy. Plus, no one loses weight at the same rate. You have probably heard that "individual results will vary," and while this is true, there are some great ways to satisfy hunger and support weight loss.   

How Nutrient-Dense Foods Support Weight Loss 


High in Fiber, Protein, and Healthy Fats Make you feel full longer Reduces overeating
2 Supply Recommended Nutrition Boosts overall health Diminishes cravings
3 Boosts Metabolism Helps shed fat Improves gut health
4 Low Caloric Value Eat more and consume fewer calories Lessens feelings of deprivation

According to The Mayo Clinic, choosing foods that are high in nutrients is the first step to creating an eating plan to help you in your weight loss goals. It is important to not only choose foods that are low in calories but also high in nutritional value to boost metabolism and overall health.  

15 Nutrient-Dense Foods To Help You Lose Weight 

Adding nutrient-dense foods to your weight loss plan can help support your goals in many ways. Here is a list of nutritious foods that will nourish your body, make you feel full, and can help you lose those extra pounds:  

1. Leafy Greens

When it comes to nutrient-dense foods that are low in calories, you can't beat leafy greens. Spinach, kale, Swiss chard, and other leafy greens have few calories and contain fiber, vitamins, and minerals to keep your body healthy and help you feel full longer.   

2. Berries

Antioxidants are important to combat free radicals that can cause all sorts of trouble. Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants and fiber and relatively low in calories.  

3. Salmon

A delicious way to get protein is with fatty fish like salmon, which will not only support your recommended protein intake but is also an abundant source of omega-3 fatty acids. Omega-3s can help reduce inflammation and support weight loss.  

4. Lean Protein

Nutrient-dense foods like chicken, turkey, and tofu are high in protein and will help keep hunger pangs away, but they can also increase metabolism and help you burn fat. These foods promote muscle growth and require more energy to digest, aiding in weight management. Nutrition and a boost to the metabolism- now that's a definite win-win situation.   

5. Quinoa

When we're talking about protein, we can't leave out quinoa. This whole grain is a superfood packed with protein, fiber, vitamins, and minerals, which helps your body burn fat and lose weight.  

6. Legumes

Foods like beans and lentils are rich in fiber and protein, which, as we know, can help control hunger. But another great thing about legumes is that they can also regulate blood sugar levels, which also keeps hunger at bay.  

7. Greek Yogurt

If you're looking for a high-protein food to support your nutritional needs and fuel your metabolism, reach for Greek yogurt! It's rich, creamy, and delicious, and it also has the added benefit of being rich in probiotics, which can aid in digestion.  

8. Nuts and Seeds

Nature's wonder foods! Walnuts, almonds, flaxseeds and chia seeds are high in fiber, healthy fats, and fiber to help you feel full longer.  

9. Avocados

This yummy, creamy veggie is not only the main ingredient in guacamole but is also loaded with healthy benefits. Rich in healthy fats, fiber, and various vitamins and minerals, avocados can help keep you full and satisfied.  

10. Eggs

Eggs can boost your metabolism. They are a great source of protein and various nutrients, including choline, which is linked to improved metabolic health.  

11. Sweet Potatoes

Another food that earns a gold star for helping regulate blood sugar is sweet potatoes. They are high in fiber, vitamins, and antioxidants, which can regulate blood sugar levels and keep you full.  

12. Cruciferous Vegetables

When you're trying to lose weight and satisfy that crunch craving, cruciferous veggies hit a home run. Broccoli, cauliflower, cabbage, and Brussels sprouts are low in calories but high in fiber and nutrients.  

13. Tuna

Here’s another fatty fish that is high in protein and omega-3 fatty acids. Tuna can help you lose weight and improve your overall health.  

14. Apple Cider Vinegar

While not a food, incorporating this into your diet aids digestion and keeps you feeling full longer.   

15. Coconut Oil

Medium-chain triglycerides are metabolized differently than other fats and are known to help promote weight loss. Coconut oil is loaded with MCTs and makes a great addition to your weight loss plan.  

Incorporating these nutrient-dense foods into a balanced diet, combined with regular exercise and healthy habits, can support weight loss efforts. Remember, overall balance and moderation in your diet are essential for sustainable weight loss and good health.  


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HPFY Linda Guerrera

Linda Guerrera

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Linda Guerrera has been the Digital Content Manager for Health Products For You since 2022. A recipient of the New York State Broadcasters Award for Outstanding Work in Radio, she spent over ...

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