Losing weight is like walking a tightrope. One wrong move and you’re afraid you’re going to fall, never feeling the sweet success that lies with reaching the safety platform of your goal destination. It’s a conundrum most people face when they’re trying to eat healthy: You’re starving right before bed, but you don’t want to eat something that will derail your diet.

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Eat the Best Foods for Weight Loss

Vegetable:

Vegetables are particularly nutrient dense, especially those that are vividly colored, like dark greens and bright red tomatoes. Greens like kale and cruciferous veggies like broccoli and Brussels sprouts are high in fiber, which will fill you up.

Fruits:

Fruit is a great choice, too, and though it is higher in sugar, the fiber content tends to offset that in terms of preventing a blood sugar spike. The color rule applies here, too, with brilliant berries leading the pack in terms of nutrient density. Still, watch your portions if your main goal is weight loss.

Whole Grains:

Whole grains are fiber-rich and provide necessary nutrients such as B vitamins and magnesium, and yes, even protein. Wheat, oats, and brown rice may be most common, but get creative with quinoa (a particularly good source of protein), amaranth, buckwheat, and teff.

 Lean Fish:

Lean fish, such as wild-caught salmon, rainbow trout, and sardines are low in mercury and high in Omega 3s and, of course, protein.

 Boneless:

Boneless, skinless chicken breast is one of the best bangs for your buck in terms of protein content, with 27 grams in a 4-ounce serving.

 Beans:

Beans are both low in calories yet very filling, being high in fiber and protein (how’s that for nutrient-dense?). Top choices include black beans, kidney beans, lentils, and chickpeas—but really any are worth your while.

Nuts:

Nuts are best enjoyed in moderation on account of their relatively high fat content, which makes them more caloric ounce for ounce than other healthy picks. Stick to the serving sizes (usually an ounce) and you’ll reap the benefits of their wide array of nutrients and the satiating abilities. Especially good picks are almonds, cashews, and pistachios.

Don’t Eat These Diet-Busting Foods:

Candy:

Kinda a no-brainer, since it’s either all sugar or sugar and fat. Still need your sweet fix? Get down with fun size—and stick to one at a time.
Pastries:

Pastries. A combo of sugar, fat, and refined flour—yeah, not so great for the waistline. And, unfortunately, that danish containing apples or the pie made of blueberries aren’t any better.

Deep-fried…anything.:

Oil soaking into those potatoes and breadings might taste great… but it’s not filling and certainly won’t help you towards your weight loss goals.

Chips:

Ones that are fried or cheese-powder-coated certainly don’t scream good for you, but even the ones that purport to be “healthy” by being baked or made of, say, sweet potatoes, still are mostly empty calories.

White bread.

The grains have been de-germed, rendering white bread fairly nutrient-sparse. Many are fortified (for that reason), but it’s generally better to get your nutrients from their natural, original source

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