/assets/images/provider/photos/2790827.jpg)
It’s not easy to decide to take control of your health, build better habits, and stick with it. If you’re trying to shed extra pounds, you’re probably already moving more and eating healthier. But sometimes, even though you may be showing up to your workouts and passing on dessert, you may not see the numbers on the scale move. Even worse, they might be going back up.
Weight loss isn’t always about willpower; sometimes you need a little more direction. That’s where Dr. Jack Husney — an experienced weight loss and long-term weight management specialist in Brooklyn, New York — can help.
Weight loss isn’t just about what you take out of your diet. It’s also about what you put in. Just as some foods make weight control harder, some make it easier. The right foods can keep you feeling fuller for longer, help manage cravings, and even boost your metabolism.
Here, Dr. Husney breaks down five types of food that support better weight control.
1. High-fiber foods
Dietary fiber helps with digestion and helps keep you full and satisfied for longer. You’re less likely to reach for snacks after eating a high-fiber meal. Fiber-rich foods slow down how quickly your stomach empties, which helps regulate blood sugar and prevent sudden hunger spikes.
Good sources of dietary fiber include:
- Vegetables like broccoli, spinach, and carrots
- Fruits like berries, apples, and pears
- Legumes such as dried lentils, beans, and peas
- Whole grains like oats, quinoa, and brown rice
High-fiber foods are often naturally low in calories but also dense in nutrients, which makes them perfect for anyone who’s trying to watch their weight.
2. Lean proteins
Protein is more filling than carbohydrates or fats, which means meals that include enough protein tend to keep you fuller for longer. And when your meals keep you full, you’re less likely to snack, overeat, or make impulsive food choices. Lean protein sources — like soy (tofu), poultry (chicken), eggs, and fish — also help preserve muscle mass as you lose excess fat.
When people cut calories and don’t get enough protein, they risk losing muscle and fat. That can slow your metabolism and make long-term weight maintenance much harder.
3. Water-rich foods
Foods with high water content tend to be lower in calories and they take up more space in your stomach. You can eat a big bowl of watermelon for far fewer calories than a small handful of chips, and you’ll still feel satisfied.
Examples of water-rich foods include cucumbers, zucchini, tomatoes, melons, oranges, and grapefruit. Not only do these foods help fill you up, they also help you stay well-hydrated.
4. Healthy fats
Yes, the right fats can help you lose weight. Healthy fats such as avocados and fatty fish like salmon and sardines help regulate hormones, including those that affect hunger and metabolism.
They also make meals more satisfying, which can prevent cravings and overeating later on. However, fats are more calorie-dense than carbs or protein, so it’s important to remember that a little goes a long way.
5. Fermented foods
Fermented foods are rich in probiotics, or live microorganisms that support digestion and help reduce inflammation in your gut. Improving your gut microbiome may lead to improved weight loss, particularly for people who’ve hit a plateau.
Fermented foods include:
- Plain yogurt with live cultures
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Kombucha
Just one daily serving of any of these foods can make a difference in how your gut — and your body — handle food.
Expert nutrition and weight loss support
Managing your weight shouldn’t be about food deprivation. The five types of food listed above are proven to support your health and weight management goals.
If you find the process overwhelming, or if you feel like you’ve tried everything and nothing seems to work for you, schedule a consultation with Dr. Husney in Brooklyn, New York, today. He can help you figure out what’s going on with your body — and what may work better for you.