by <\/span> Melissa Rifkin, MS, RD, CDN<\/a><\/div>\n<\/div>\n<\/div>\n You can eat any foods you like when trying to lose weight, since so long as you create a calorie deficit, you can lose weight. There are no specific foods that will automatically cause or stop weight loss, instead, it’s about energy balance. However, there are some foods that make energy balance easier by filling you up and energizing you for activity.<\/p>\n Foods with protein<\/a> help you in several ways when trying to lose weight. First, protein will help you maintain muscle mass as you lose fat.1<\/span> If a strength-training program<\/a> is part of your journey to lose weight, protein-rich foods help rebuild your muscles.<\/p>\n Proteins are also satisfying to eat. Some prefer to enjoy a traditional meat and potatoes meal while dieting, and you can eat lean proteins<\/a> with vegetables to get the same enjoyment and feel less deprived.<\/p>\n Lastly, protein-rich foods help you to burn slightly more calories due to the thermic effect of food<\/a>.2<\/span> The thermic effect of food (TEF) contributes to your daily metabolism\u2014or the number of calories you burn<\/a>. Your body requires energy (calories) to chew, digest, and process food. Protein requires more energy to process than other foods.<\/p>\n Which protein-rich foods are best? Look for choices naturally low in saturated fat and calories, portion-controlled, and foods you enjoy.<\/p>\n If you find it challenging to get enough protein<\/a> in your diet during weight loss, you can also make a smoothie<\/a> with a protein powder supplement<\/a>.<\/p>\n<\/div>\n<\/div>\n You’ll be able to manage cravings better if you eat foods with more fiber<\/a>.3<\/span> On this list you’ll find delicious foods that help you to feel full longer after eating so you consume fewer calories. Most of these foods also provide other nutritional benefits that you’ll enjoy during the weight-loss process<\/a>, like vitamins and minerals.<\/p>\n Fill your shopping cart with these foods to lose weight:<\/p>\n Keep your fridge and pantry stocked with these staples to keep your hunger at bay.<\/p>\n It’s easy to find “diet foods” at your local supermarket. You’ll discover fat-free foods<\/a>, low-calorie foods<\/a>, and foods that advertise other health claims on the label. Some foods are not necessarily good for everyone trying to lose weight.<\/p>\n For example, some fat-free foods are higher in sugar than their full-fat versions.4<\/span> Many salad dressings, sauces, and condiments remove fat but add sugar and sodium to make up for lost taste and texture. These foods may not be lower in calories, and if you are trying to reduce your sugar intake they can do more harm than good.<\/p>\n Should you avoid low-calorie foods? No. Find foods naturally lower in calories, such as fruits<\/a> and vegetables<\/a>, such as:<\/p>\n Choosing foods packed with vitamins and minerals will help you get the nutrition you need while slimming down. You may also save money, as those 100-calorie snack packs at the store are generally more expensive than snacks you can make at home<\/a> with healthier foods.<\/p>\n List of Foods to Eat When Trying to Lose Weight <\/span><\/h2>\n
\n
Lean Protein <\/span><\/h2>\n
![\"Eggs\"](\"https:\/\/www.verywellfit.com\/thmb\/wQqL6x8sd5Hdwg0pouZPdMxh0qY=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/Egg_Cropped-5c6b6899c9e77c000127117d.jpg\")
<\/div>\n<\/div>\n
Fiber-Rich Foods <\/span><\/h2>\n
![\"Popcorn\"](\"https:\/\/www.verywellfit.com\/thmb\/yHQBGUYzMTE5ZjUhrJcBVj_dMHE=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/Popcorn_Cropped-5c6e06ce46e0fb000181fd74.jpg\")
<\/div>\n<\/div>\n
Fruits and Vegetables <\/span><\/h2>\n
![\"Grapefruit\"](\"https:\/\/www.verywellfit.com\/thmb\/86qwqql-i0-NTr356bYeYkF_xu8=\/1500x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/Grapefruit_Cropped-5c6f681a46e0fb0001f87c76.jpg\")
<\/div>\n<\/div>\n