14 Best Foods to Help Lose Weight Safely, According to Registered Dietitians

Most people only think about pumpkin in the fall, when spiced lattes and tasty pies hit the menu. But pumpkin should be on your radar all year long. With more fiber than quinoa and more potassium than a banana, pumpkin purée 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.

The benefits don't stop with purée; with about 7 grams of protein per snack-size serving, pepitas (a.k.a. pumpkin seeds) are a great addition to most diets.

Stock up on canned pumpkin to add to smoothies, soups, and oatmeal, but make sure you buy 100% pure pumpkin rather than pumpkin pie filling, which is packed with added sugar and artificial flavorings. A few other ways to prep with pumpkin: Whisk it into a cheese sauce to add some extra nutrients to your favorite mac ’n’ cheese, or add to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.

Chickpeas are having a moment, and it's about time! This legume is a vegan powerhouse filled with fiber and plant-based protein, both of which can assist in your weight loss efforts. 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.

Chickpeas can be easily incorporated into soups, stews, salads and side dishes, and when you roast them with spices, they are an addictive snack to eat in front of the TV. The tender, buttery beans soak up any flavors you decide to pair them with. Cooked dried chickpeas are incredible, but the canned version can be a quick and convenient option — just choose lower-sodium varieties when possible.

TRY IT: Delicious Chickpea Recipes

There may be nothing more comforting on a cold morning than a steaming bowl of oatmeal topped with fruit. The morning fave is also great for weight loss. The fiber and protein content of oats can keep you feeling 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.

Oatmeal has many other health benefits as well: Not only does the soluble fiber in oats help to reduce LDL cholesterol, but the prebiotics in oats feed the good bacteria in your gut, helping it proliferate.

Oats aren't just for breakfast; they can be ground into oat flour for baking and even transformed into savory oat bowls for lunch or dinnertime. One secret hack nutritionists love: Add a scoop of oats to your smoothie to make it more filling.

TRY IT: Twists to Your Overnight Oats

You may have noticed kefir hanging out in the grocery store next to the yogurt, and wondered what it is: Tart and tangy, kefir is a fermented milk drink that has been around for more 2,000 years. Since kefir is fermented, it's a rich source of probiotics, which help regulate a healthy gut—it also contains other important nutrients such as protein. One cup of kefir has a little more than 100 calories and 10 grams of protein depending on the brand and variety—that's a lot of nutrition bang for your calorie buck.

Keeping your gut healthy with the probiotics in kefir can also help you lose pounds; recent studies suggest that there may be a relationship between gut health and a person's ability to lose weight. Kefir provides diverse probiotics (good bacteria) to help balance the microbiome, which in turn yields tremendous digestive benefits.

Kefir can be enjoyed straight from the bottle, added to smoothies and used in overnight oats or chia pudding (choose the plain varieties with no added sugar). It can even serve as the base of your next protein marinade: Not only does kefir’s tangy flavor work well with herbs and spices to impart a fresh flavor, the lactic acid and the live and active probiotic cultures turn tough cuts into tender, juicy masterpieces.

Raspberries are one of the tastiest and most cheerful-looking berries, but that's not all—they boast a whopping 8 grams of fiber per cup, making them the perfect low-calorie nutrient-dense food. Add them to oatmeal, yogurt or a smoothie to make your breakfast feel even more substantial. One cup has only about 64 calories.

Animal studies conducted by researchers at Oregon State University found that the consumption of the equivalent of one serving of raspberries daily curbed weight gain in mice, even when they ate an unhealthy and high-fat diet. And since raspberries are free from added sugar, they are a great natural way to sweeten practically any recipe, including baked goods and breakfast bowls.

One great way to cut down on added sugar while still getting the flavors you crave: Instead of traditional sugary jelly on a PB&J sandwich, try mashing raspberries for a natural healthy spread to pair with your peanut butter. They add great vibrant color to smoothies and a refreshing bite in muffins too.

A delicious staple of Mexican and Cuban cooking, black beans are loaded with fiber, folate, potassium and protein, making them an excellent and versatile part of any weight-loss plan. One cup of low-salt black beans has 218 calories, 14.5 grams of protein, and 16.6 grams of fiber. This makes black beans one of the best ways to get protein on a plant-based diet, so much so that the U.S. Dietary Guidelines for Americans counts black beans as both a vegetable and a protein!

You can try dried or canned beans, but if you choose canned, look for labels that say "low-sodium," “salt-free" or "no salt added," and aim for 140 mg of sodium or less per serving. You can also reduce sodium by rinsing canned beans in a colander before cooking or eating them. Some favorite ways to incorporate beans into your routine: mix them into a salad or salsa for extra heft and protein, cook into a veggie chili, or cook up a batch of delicious black bean and quinoa soup.

If you want a crunchy, filling snack to grab on the go, skip the chips and munch on tasty walnuts, which are rich in heart-healthy monounsaturated fats. One ounce comes is less than 200 calories and provides 4 grams of protein and 2 grams of fiber. But they have an even more important role in helping manage weight: After munching on walnuts, you'll feel fuller than you would with other snacks. Research has established that walnuts, in particular, help to curb cravings that you may experience in between meals.

Walnuts also offer over twice the amount of antioxidant polyphenols than many other nuts, including peanuts and tree nuts, as shown by initial studies. Research findings show that when compared to control diets, walnut-enriched diets resulted in significantly greater decreases in total and LDL cholesterol and triglyceride, too. They also contain prebiotics that have been shown to positively impact gut bacteria.

Enjoy walnuts on their own or add them to grain dishes like quinoa, wheat berries or couscous. Chopped walnuts can be folded into ground meat dishes, and they are great to use for added texture and crunch in baked goods.

Moist, flavorful salmon should be the centerpiece of any weight-loss plan. According to recent research, when combined with a calorie-controlled diet, eating seafood such as salmon may increase weight loss. The versatile pink fish is fairly low in calories, at less than 200 for a 3-ounce serving, and it's packed with essential omega-3 fatty acids, which we need to get regularly from our diet, since our body can't produce them. These nutritious fatty acids can contribute to a healthy heart as well as benefit cholesterol, triglycerides, inflammation and even blood clotting. Plus, the combo of healthy fats and protein in salmon make it extremely satisfying.

Opt to bake or air-fry your salmon, as you won't need to use much oil. Get creative with different herbs and spices whenever you can, as this will encourage you to cut back on high-sodium staples and avoid the salt shaker, a major player in weight gain. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few.

You can enjoy salmon on its own or transform it into something creative like delicious salmon burgers. Canned salmon can be a great option to have on hand for last-minute lunch salads. Just stick to varieties with lower amounts of sodium when possible.

TRY IT: Easy Salmon Recipes

Take a pass on the iceberg lettuce, and instead head straight for the darker greens when you're shopping the produce aisle. Spinach, kale and other dark leafy greens are low-calorie and low on the glycemic index, making them ideal foods for achieving and maintaining a healthy body weight. More importantly, adding more green veggies to a balanced diet can increase dietary fiber intake, improve digestive health and assist in weight management. Plant-based foods that are rich in nutrients and fiber, like dark leafy greens, help enhance satiety.

Kale is virtually fat-free and a single cup contains about 30 calories, alongside good amounts of vitamins A, K, C, B6, calcium, potassium and magnesium. Spinach is loaded with minerals like potassium which can help offset the effects of sodium.

Whether tossed as a salad or sautéed as a side for dinner, dark leafy greens are a no-brainer to include in your diet. Add them to smoothies for more bulk and a dose of both fiber and key vitamins and minerals.

TRY IT: Different Ways to Eat Kale

Eggs aren't just for breakfast anymore. Omelettes, shakshuka and veggie-forward skillet scrambles can be satisfying, delicious dinners. And the best part is that some initial research indicates that eggs, which are low in calories and rich in other dietary nutrients, may aid in weight loss over time. Even adding a hard-boiled egg atop a salad at lunch can help keep you full until dinner.

While you may be tempted to skip the yolk and stick with egg whites to cut down on calories, the yolk is extremely nutrient-dense. Egg yolk contains filling healthy fats as well as special nutrients like choline and vitamin D. The small calorie investment per yolk will provide a big bang for your buck and keep you fuller longer. Plus, an entire egg is only about 70 to 80 calories.

Experiment with a wide variety of egg recipes like jammy egg toast, breakfast burritos, frittatas and more. Better yet, simply hard-boil a batch to enjoy as a snack.

When you want something tasty to snack on at the movies, skip the buttery popcorn, and bring a bag of pistachios instead. They'll fill you up far faster, because they're packed with 6 grams of plant protein per serving and they fuel your body with essential amino acids. Pistachios also provide 3 grams of fiber per serving at only 160 calories per ounce. And unlike some other nuts, you can eat more than just a few before hitting your max: There are 49 pistachios in one serving, compared to 23 almonds or 18 cashews, making them feel like a more substantial snack.

When you're buying pistachios, go for the ones still in the shell. Here's why: Initial research published in the journal Appetite found that the process of shelling pistachios signaled snackers to slow down — the shells themselves served as a reminder of how much they had already eaten.

If you don't want to shell your own nuts, you can buy pistachios without shells to add to salads or to grind up and use as a crust on fish or chicken. Pistachios also make a great addition to pesto.

One of the best ways to whip up a healthy lunch that will help you lose weight is to keep a stash of cooked quinoa in the fridge, and add in fresh veggies, herbs, and beans. Quinoa, a naturally gluten-free whole grain, is extremely high in fiber. But more importantly, it's a complete protein source—unusual for a vegan food—which means it contains amounts of all nine essential amino acids.

Best of all, quinoa provides a filling and nutrient-rich alternative to refined carbohydrates like white pasta. Bonus: It doesn't totally disrupt blood sugar levels due to its low glycemic index. All in all, quinoa is a must-add to any kitchen to promote sustained weight management.

Quinoa is available in several varieties including red, black and white. It has a beautiful nutty flavor and is great as a side dish, substituted for rice in stuffed peppers and even incorporated into breakfast bowls as a sub for oats.

If you're trying to lose weight, you may think you have to avoid fats, such as those in creamy, delicious avocados. But fat is not the enemy! It is a crucial part of any eating plan. The trick is to choose good-quality, healthy fats—and avocados, which are loaded with fiber, vitamin E, lutein and monounsaturated fatty acids, fit that role perfectly. Since fats are concentrated, portion size is key, but even a small amount of healthy fats can prove to be extremely filling.

In a 12-week randomized parallel controlled study, daily Hass avocado consumption, in addition to a calorie-controlled diet, supported weight loss and had many other benefits. Research even suggests that an avocado a day may redistribute belly fat in women.

Avocado can be transformed into so many dishes beyond guacamole. Try it in homemade green goddess dressing, as a citrus-avocado relish for fish and of course in your favorite breakfast toast recipe.

For a savory side dish with almost no calories, spear up some asparagus. This yummy veggie is high in water content, contains fiber, and has only 3 calories per medium spear–not to mention, it has great texture and crunch. This cholesterol-free, fat-free and low-sodium pick makes a delicious addition to several dishes.

What's key with asparagus — and any vegetable — is the preparation: Try air frying it for a great crispy texture without the added need for heavy fats. As a prebiotic-filled veggie, asparagus bumps up the benefits of soups, pastas and omelets, and makes a simple and tasty side dish. Also, try pairing asparagus stalks with other crudité and dipping them in hummus.