Consuming nutrient-dense foods, such lentils and lean protein, can improve your general health and assist you in controlling your weight.
1 Eggs
Eggs are rich in protein and fat and packed with nutrients that make you feel satisfied.
Researchers discovered that eating eggs and buttered toast for breakfast, as opposed to cereal, milk, and orange juice, enhanced the participants' feelings of fullness for the following four hours in a 2020 study Source that involved fifty overweight or obese individuals.
In a similar vein, a different study (Source) with 48 adults discovered that individuals who had high-fiber foods and protein-rich breakfasts (eggs) felt more satisfied than those who had low-fiber cereal and milk.
- Green leafy vegetables
Leafy greens, which include spinach, kale, and collard greens, are high in nutrients and fiber, which can help you stay hydrated and full.
Furthermore, thylakoids—plant compounds—found in leafy greens have been associated—Trusted Source—with improved appetite control and satiety.
On the other hand, more study is required to determine the effects of thylakoids derived from food rather than supplements.
- Lean meats and chicken breast
Lean meats like flank steak and tenderloin, as well as skinless chicken breast, are higher in protein and iron and lower in saturated fat than other meat cuts. They are excellent choices to support heart health and weight management because of all these attributes.
To avoid any detrimental health effects, just make sure to enjoy red meat in moderation and choose healthier cooking techniques whenever you can.
Reducing the amount of smoke and removing drips when cooking red meat can also aid in preventing the development of dangerous substances that have been connected to cancer.
- Nuts: Rich in heart-healthy unsaturated fat, nuts also give you fiber, protein, and other plant-based compounds that are good for your heart health.
Eating nuts can help with weight loss and improve metabolic health, according to studies (Trusted Source).
However, it's a good idea to watch portion sizes when eating nuts and to only eat until you're satisfied, just like you should with any high-fat food.
A lot of foods are tasty, nourishing, and help you achieve or keep a healthier weight. Whole foods like fish, lean meats, vegetables, fruit, nuts, seeds, and legumes are mostly included in this category.
A healthy life should be paved with the help of eating these nutrient-dense foods in moderation and getting regular exercise.