- You don’t have to focus on restricting or reducing food types to lose weight, say nutritionists.
- Instead, try adding nutritious foods like protein sources, fiber-rich vegetables, and other whole foods.
- Focusing on what you can eat instead of depriving yourself of foods can help make the diet sustainable.
Losing weight doesn’t have to feel restrictive — including healthy choices in your diet can be more effective than cutting out certain foods, according to nutritionists.
To lose body fat, you need to be in a calorie deficit, consuming fewer calories than you expend in the form of exercise and activity. But you don’t have to stop snacking, eliminate carbs, or fast for long periods of time.
Instead, focus on getting enough protein, fiber, and whole foods so you can enjoy good food while lowering your overall calorie intake, leading to weight loss and long-term maintenance, say nutritionists.
Eating more protein keeps you full and supports your metabolism
One way to make your diet more satisfying and support weight loss is to include a variety of Sports nutritionist Angie Asche previously told Insider that protein sources can help you feel full.
“Satiety is an important factor,” Asche said. “If your goal is muscle strength and you’re trying to lose fat, increasing your intake may help.”
Protein is an essential macronutrient for maintaining tissues such as muscle. Evidence shows that getting enough vitamins can help you lose weight by maintaining muscle mass and keeping your metabolism strong while burning fat.
Sports nutritionist Nancy Clark previously told Insider that the right amount of protein for most people is 0.5 to 1 gram of protein per pound of body weight.
According to Asche, however, consuming too much protein can result in excess calorie intake and no additional weight loss or muscle gain benefits.
“Anything in excess, if you’re not trying to gain weight, probably won’t help,” she says.
Fiber-rich foods help control appetite and maintain digestive health
Another strategy for eating more food and fewer calories is to consume fiber, a type of carbohydrate found in foods like beans, fruits, vegetables and whole grains.
Fiber supports healthy weight loss by slowing digestion and keeping you feeling full after meals. It also feeds the beneficial bacteria in your digestive system called your gut microbiome, which has been linked to benefits like a healthy weight and reduced risk of disease.
High-fiber meals and snacks include oatmeal, black bean wraps, nuts and rice bowls, according to nutritionist Bianca Tamburello. The FDA recommends that adults consume 28 grams of fiber per day.
Fill your plate with whole foods like vegetables to cut calories without feeling deprived
Dietitian Jaclyn London previously told Insider that a common dieting mistake is focusing on restricting food to lose weight, which can leave you cranky, hungry, and less likely to stick to your plan.
Instead, prioritize adding healthy foods to ensure your nutritional needs are met, she says.
“Think ‘more’ — more produce, more fruit,” London said. “The more you think about it, the more satisfying your meal will be.”
Dr. Mark Hyman, a family physician who specializes in food-based health, says a good place to start is to keep most vegetables on your plate without starch, such as leafy greens .
Eating more whole foods can help you reduce your intake of processed foods, which are low in nutritional value and have been linked to a variety of health problems, including heart disease and cancer, he said. Evidence also shows that processed foods are “terribly tasty,” causing you to eat more than you might expect.
Dietitian Georgie Fear previously told Insider that arranging roughly 90 percent of your diet around nutrient-dense whole foods leaves room in your calorie budget to treat yourself.
“Think about your favorite foods and find a frequency that works for you. It’s still a healthy diet,” she says.
