Read Time: 3 Minutes

What You'll Learn: 10 foods that boost weight-loss and keep you full longer.

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Losing weight doesn’t have to mean eating bland salads or feeling hangry 24/7.

The secret?

Foods that work with your body—not against it.

Think unprocessed, protein-packed, fiber-filled options that keep you full, energized, and actually satisfied.
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As someone who’s kept off 125 lbs for 20+ years, here's something I've learned: what you eat matters just as much as how much you eat.

Here are my top 10 go-to foods (backed by science) to help you lose weight without the misery:
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1. Greek Yogurt

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Thick, creamy, and loaded with 17-20g of protein per cup, Greek yogurt is great for keeping you full. Protein boosts satiety (that “I’m full” feeling) and even slightly increases calorie burning thanks to the thermic effect of food. Plus, the probiotics support gut health—key for metabolism. Pro tip: Add berries for added flavor and fiber. My go-to are blueberries.​
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2. Blueberries

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These tiny guys are fiber bombs (4g per cup!) and packed with antioxidants. Studies show diets rich in berries are linked to lower body fat and better insulin sensitivity. They’re also sweet enough to curb sugar cravings. Use them in smoothies or yogurt (as mentioned above).​
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3. Whole Eggs

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Don’t fear the yolk—it’s where most of the nutrients live. Eggs are a complete protein (6g per egg) and keep you full longer than carb-heavy breakfasts. Research in the International Journal of Obesity found that eating eggs for breakfast led to greater weight loss compared to bagels (same calories!). Scramble them with veggies for extra fiber or lean ham or turkey for extra protein.​
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4. Skinless Chicken Thighs (or Breast)

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Lean chicken is a protein powerhouse (26g per 3 oz!). Protein not only builds muscle (which burns more calories at rest) but also reduces ghrelin, your “hunger hormone.” A study in the American Journal of Clinical Nutrition found high-protein diets help preserve muscle during weight loss. I love skinless thighs because they aren't as dry as chicken breast and have more flavor with not that much more fat content. ​
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5. Lentils

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Fiber + protein = weight loss magic. Lentils deliver 18g of protein and 15g of fiber per cooked cup. Fiber slows digestion, stabilizes blood sugar, and feeds good gut bacteria. A Journal of Nutrition study found people who ate lentils regularly had smaller waistlines and lower body weight. Make sure you are aware of portion sizes and calories with any kind of legume. ​
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6. Avocado

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Yes, they’re high in calories—but their healthy fats and fiber (10g each) keep you full for hours. Research in the Nutrition Journal found adding avocado to meals reduced hunger by 40% for 3+ hours. I have half an avocado almost every day with my eggs in the morning. You can also add avocado to smoothies for great texture, just make sure you're aware of calories and portion sizes. ​
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7. Black Beans

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These legumes pack 15g of protein and 15g of fiber per cooked cup—a double win for staying full. Their resistant starch (a type of fiber) feeds gut bacteria and improves insulin sensitivity. A study in The BMJ linked higher legume intake to better weight management. Add to tacos, soups, or mash into burgers. Here's another example of a healthy food that's easy to over eat, so just like with lentils, be aware of portion sizes. ​
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8. Broccoli

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This crunchy vegetable is low in calories but high in fiber (5g per cup) and water content, which fills your stomach without filling out your jeans. Plus, it’s loaded with nutrients that fight inflammation. Roast it with garlic or dip raw florets in hummus. I have broccoli with a sprinkle of coarse salt and pepper to go with whatever protein I'm having that day. ​
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9. Chia Seeds

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Two tablespoons = 10g of fiber and 5g of protein. When soaked, they form a gel-like consistency that expands in your stomach, keeping you full. A European Journal of Clinical Nutrition study found chia seeds reduced appetite and food intake. Mix into yogurt, pudding, or smoothies.​
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10. Quinoa

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This gluten-free seed (yep, it’s a seed) packs 8g of protein and 5g of fiber per cooked cup. Unlike refined grains, quinoa is a complete protein (all nine essential amino acids) and keeps blood sugar steady. Research in the American Journal of Clinical Nutrition links whole grains to lower belly fat. Use it as a rice substitute or toss into salads. Beware of portion sizes. ​
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Why Protein + Fiber = Weight Loss Gold
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• Protein increases satiety 25% more than carbs or fats (American Journal of Clinical Nutrition).
• Fiber can reduce calorie absorption by up to 130 calories a day (Nutrition Reviews).
• Fiber is also directly correlated to longevity in several research studies.
• Together, they stabilize blood sugar, slash cravings, and help you eat less without trying.

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You don’t need a complicated diet— focus on adding these foods to your plate first.

Progress, not perfection, friend.

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Here’s a challenge for this upcoming week: Pick 2-3 foods from this list and eat them daily. Notice how much fuller (and happier) you feel.
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Hit “reply” and tell me which food you’re trying first!

I read every email!

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