Healthy Foods To Eat To Lose Weight: 4 Applicable Tips

Eating good and losing weight? Now that’s what we call a win-win! 

Weight loss happens when you use more calories than you burn, but it’s also just as important to fill your plate up with the right kinds of foods. Because your diet is the cornerstone for your health and wellness, My Healthy Penguin is passionate about incorporating healthy and goal-oriented foods into every meal we make. Here are 4 healthy foods to eat to lose weight, plus applicable tips for incorporating them into your diet and moving towards your goals. 

1. Lean Protein

Lean proteins has a big reputation for helping people gain muscle, but did you know that it’s just as important for losing weight? Lean protein sources like chicken, turkey, fish, and tofu are essential for building and maintaining muscle mass, which can then help boost your metabolism and burn even more calories. Protein is also super filling, which means that it can help keep you full and satisfied for longer (that means less snacking and less calories throughout the day!) 

Tip: Try to make lean protein the star of every meal or snack you eat. For example, pair your salads with a couple ounces of grilled chicken, or add Greek yogurt to your afternoon fruit serving.  

2. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are all nutrition and weight-management superstars. They’re full of healthy fats (which yes, you need to stay healthy), and they’re also a good plant-based source of protein to keep you full during the day. We also love nuts and seeds because they have plenty of fiber, which can help you keep your heart healthy and digestive system regular. 

Tip: While nuts and seeds are packed with nutrition, they’re also pretty calorie-dense, so keep in mind that a little bit goes a long way. Use sparingly as a topping for your smoothies, yogurts, and salads. 

3. Leafy Greens

This one probably comes as no surprise: leafy greens like spinach, kale, and collard greens are popular for weight loss because they don’t have a ton of calories, but they are high in fiber. They're also rich in vitamins, minerals, and antioxidants that can help boost your overall health.

Tip: If you aren’t a huge fan of leafy greens (or just want to eat more of them), add a handful of to your smoothies, juices, and pasta sauces. 

4. Complex carbohydrates

Carbs tend to get a bad reputation, but including some in your diet can help curb cravings. The trick is to use nutritious carbohydrates like whole grains (think quinoa, brown rice, and whole-wheat bread), which have plenty of fiber that can keep you full and satisfied. You can also eat starchy vegetables like sweet potatoes and squash to add extra vitamins and minerals into your diet. 

Tip: When you get a carb craving, swap out refined grains for whole grains (ie: brown rice instead of white rice, bran bread instead of white bread). Also, since you’re trying to lose weight, remember the importance of calories: serve yourself up a smaller portion than usual.  

If you’re trying to eat healthier, My Healthy Penguin makes it easy. 

No matter how much you know about calories and healthy foods, it can sometimes still be hard to stick to a long-term diet until you reach your goals. But the good news is that meal prep delivery services like My Healthy Penguin make it easy! Every week, choose from a meal plan that’s tailored to your health goals, whether that means losing weight, gaining muscle, or getting shredded. Then My Healthy Penguin takes care of all the calorie-counting, macronutrient calculations, recipe planning, cooking, and the delivery.