5 Healthy Foods for Weight Loss, According to Registered Dietitians

1 Pumpkin

With more fiber than quinoa and more potassium than a banana, pumpkin puree is an antioxidant-rich choice that's naturally low in calories. One cup has only about 80 calories and is loaded with vitamins and minerals. Pumpkin gets its bright orange color from beta-carotene, a carotenoid the body uses to make vitamin A.

2 Chickpeas

This legume is a vegan powerhouse filled with fiber and plant-based protein, both of which can assist in your weight loss efforts. Our nutrition pros love that chickpeas are also packed with folate, iron, immune-boosting antioxidants and bloat-busting minerals. They're a rich source of complex carbohydrates, which can help provide sustained energy throughout your day.

Although they are pretty low-calorie as it is, what makes chickpeas such a great food for managing weight is their nutrient density. Research shows that choosing foods with high nutrient density (hummus is provided as an example in the study) can help maximize each calorie and provide a slew of unique health-promoting ingredients while supporting healthy weight loss.

3 Oats

As part of a balanced diet, oatmeal can be a great weight loss tool. The fiber and protein content of oats can enhance satiety and keep you full. Just ½ cup of uncooked oats has at least 4 grams of fiber and only 150 calories — and it expands when cooked to yield 1 cup. Data from the National Health and Nutrition Examination Survey (NHANES) suggests that individuals who eat oatmeal actually tend to be healthier in general and have a lower body weight compared with those who don’t eat oatmeal.

4 Kefir

With a tart and tangy flavor, kefir is a fermented milk drink with a thin consistency that has been around for over 2,000 years. Since it is a fermented beverage, it is a rich source of probiotics to help regulate a healthy gut and contains other important nutrients including protein. One cup of kefir has a little over 100 calories and 10 grams of protein depending on the brand and variety.

5 Raspberries

All berries are packed with antioxidant polyphenols and vitamins, but compared with other berries, raspberries really reign supreme in the fiber department. They boast a whopping 8 grams of fiber per cup, making them the perfect low-calorie nutrient-dense food. They are an excellent addition to an already balanced breakfast — whether it's oatmeal, yogurt or even a quick smoothie — to make the meal feel even more substantial. One cup has only about 64 calories.

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