Q. Which foods support weight loss?

When trying to lose weight, it's important to focus on foods that are nutrient-dense, filling, and support overall health. Here are some examples of foods that can be beneficial for weight loss:

1. Vegetables: Non-starchy vegetables such as leafy greens, broccoli, cauliflower, bell peppers, and cucumbers are low in calories but high in fiber, vitamins, and minerals. They can help fill you up without adding many calories to your diet.

2. Fruits: Fruits like berries, apples, oranges, and grapefruits are nutritious choices that provide fiber, vitamins, antioxidants, and natural sweetness. Enjoy them as snacks or as part of meals to satisfy cravings for something sweet.

3. Lean Proteins: Protein-rich foods such as chicken breast, turkey, fish, eggs, tofu, tempeh, and legumes can help keep you feeling full and satisfied, reducing hunger and cravings. Aim to include a source of protein in each meal and snack.

4. Whole Grains: Choose whole grains such as oats, quinoa, brown rice, barley, and whole wheat bread or pasta. These foods are rich in fiber and complex carbohydrates, which can help stabilize blood sugar levels and promote feelings of fullness.

5. Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish (like salmon or mackerel) into your diet. These fats are satisfying and can help keep you full between meals.

6. Low-Fat Dairy or Dairy Alternatives: Opt for low-fat or non-fat dairy products such as Greek yogurt, cottage cheese, and skim milk, or choose dairy alternatives like unsweetened almond or soy milk. These foods provide protein and calcium without excessive calories or saturated fat.

7. Beans and Legumes: Beans, lentils, chickpeas, and other legumes are excellent sources of plant-based protein, fiber, and complex carbohydrates. They can help keep you full and provide steady energy throughout the day.

8. Water-rich Foods: Foods with high water content, such as soups, salads, and broth-based dishes, can help increase satiety and reduce overall calorie intake.

9. Spices and Herbs: Flavor your meals with herbs, spices, and seasonings instead of salt, sugar, or high-calorie sauces and dressings. This can add flavor and interest to your meals without extra calories.

10. Portion-Controlled Snacks: Choose snacks that are portion-controlled and nutrient-dense, such as Greek yogurt, a handful of nuts, a piece of fruit, or raw vegetables with hummus.

Remember that balance, variety, and moderation are key when it comes to weight loss. Focus on creating a healthy eating pattern that you can maintain long term, rather than restrictive or fad diets. If you have specific dietary concerns or medical conditions, consult with a registered dietitian or healthcare professional for personalized guidance.