Building a weight loss diet is an important step in reaching your goals. The right foods can make a big difference, and some of the most effective are easy to integrate into everyday eating. Below are a few research-backed foods to help you on your weight loss journey.

Must-Eat Foods for Healthy Weight Loss

1. Oatmeal

Oatmeal is the perfect breakfast food if you want to lose weight. Smaller portions will keep you feeling fuller longer, and the doses of protein and fiber will help with digestion. Avoid prepackaged options that are loaded with sugar. Instead, make your own and add berries, honey, and other toppings to add flavor.

2. Green Veggies

Green veggies like broccoli, cabbage, and Brussels sprouts are essential to healthy living. These low-calorie foods contain large amounts of fiber alongside vital nutrients. They can be prepared a number of ways and mixed with a variety of other healthy vegetables for a dinner side or main dish. 

3. Eggs

Eggs have long gotten a bad rap because of their fat content, but in recent years, healthy fats have been more widely acknowledged. Eggs are effective for regulating the hunger hormone ghrelin that causes people to eat unnecessarily.

This dietary staple can leave you feeling fuller with plenty of protein, healthy fats, and better regulation of blood sugar levels. Try preparing them different ways to keep things interesting, such as hard-boiling some each week to enjoy as midday snacks.

4. Nuts

Nuts are a great on-the-go weight-loss food. Their high protein and fiber levels help with digestion, and they also contain heart-healthy fats. Snack on a handful before a workout or sprinkle them over a side dish for an added health boost.

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