5 Flavorful Weight Loss-Friendly Foods

A healthy weight loss meal plan doesn’t need to be bland. Many flavorful foods are packed with nutrients and keep you full, satisfied, and healthy.

We specialize in weight loss at Premiere Medical Center in Toluca Lake, California. That means helping with the many facets and challenges of losing weight, including designing meal plans filled with flavorful foods.

Nutrition basics for weight loss

What makes one food better than another when trying to lose weight? Here are the three criteria we used when choosing the five foods in this list:

High-protein foods

Protein makes you feel full faster and helps you stay satisfied longer after a meal. Getting enough protein when dieting also preserves muscle mass.

High-fiber foods

Fiber reduces hunger by quickly filling your stomach. It also slows food movement out of your stomach, stabilizes blood sugar (prevents spikes), and lowers cholesterol.

Nutrient-dense foods

Nutrient-dense foods have the maximum nutrients with minimum calories, which could mean low to moderate calories. For example, vegetables are high in nutrients and low in calories, while beans are also nutrient-rich but have moderate calories.

Five foods for weight loss

The following five foods represent categories of healthy foods that are nutrient-dense and won’t overload your daily calorie goal.

1. Salmon

Salmon has a mild, non-fishy flavor, making it the favorite choice of people who aren't big fish fans. A 3-ounce serving delivers more than one-third of the daily value (DV) for protein.

Salmon has more of the essential omega-3 fatty acids than other fish. And it’s a rare food source of vitamin D, providing 60% of the vitamin’s recommended daily intake.

Though research is ongoing, studies suggest that people who eat lean fish consume up to 9% fewer overall calories than those who prefer meat.

2. Red berries and blueberries

Red berries and blueberries are undeniably flavorful and great for weight loss. They’re low in calories yet filling because they’re high in fiber and water. Berries also contain vitamins C and K and phytonutrients.

Phytonutrients counteract the inflammation caused by chemicals secreted by fat cells. They may promote weight loss by stimulating fat burning and improving insulin resistance.

3. Oatmeal

Oatmeal is high in protein and total fiber and is one of the best sources of soluble fiber. Soluble fiber prevents blood sugar spikes and produces short-chain fatty acids in your gut.

Short-chain fatty acids support healthy gut bacteria and stimulate the release of GLP-1 (similar to the weight loss medicine semaglutide).

If you want to experiment beyond oatmeal, try quinoa. Quinoa has an advantage found in only a few plant-based foods: It’s a complete protein providing all the essential amino acids.

4. Beans

Beans are the ultimate for satisfying hunger, feeling full longer, and moderating blood sugar. One advantage of beans is that there are many types, each with a unique flavor. As a result, most people can find at least one they enjoy.

Depending on the type of bean, one cup has 20% to 50% of the DV for fiber (including soluble fiber) and 20% to 40% of protein. As a group, beans are good sources of potassium, magnesium, iron, vitamin B6, and folate.

5. Vegetable soup

It’s impossible to name one vegetable that’s best or most flavorful. All veggies are nutritious, and each person has their preferences. That's why we recommend soup.

A warm bowl of soup is a flavorful mix of many vegetables. Soup is often more appealing for those who aren’t big vegetable fans. And having a pot of soup in the refrigerator makes a quick, convenient meal.

Vegetables are low in calories, fill your tummy quickly, and are good sources of fiber, folate, potassium, and vitamins A and C.

Their vibrant colors show they contain phytonutrients like flavonoids, which fight inflammation. Flavonoids may have an extra role in weight loss, as they may improve insulin sensitivity and reduce fat storage.

You can choose low-sodium canned soup, but making it doesn’t need to be time-consuming. Using a prepared broth and adding frozen or canned vegetables is equally nutritious and delicious as soup made from scratch.

Need help creating or following a weight loss plan?

Our weight loss specialists at Premiere Medical Center work with you to create a sustainable meal plan that supports your goals. Call the office today or book an appointment online to learn more about how to accelerate weight loss.