Add These Four Foods to Support Weight Loss, Say Dietitians

Weight loss isn’t about starving yourself. Dietitians recommend adding nutrient-dense foods to your plate to increase fullness and sustainability: prioritize protein from plant sources (beans, tofu, tempeh) with about 1.0–1.4 g of protein per kg of body weight daily during weight loss; boost fiber with beans, lentils, whole grains and fruits; fill meals with high-volume, low-calorie vegetables to add bulk and nutrients; include healthy unsaturated fats from nuts, seeds and avocado in moderation. Combined with strength training, this approach helps preserve lean mass, stabilize blood sugar, and reduce deprivation, making weight loss more achievable long-term.