A dietitian recommends seven foods you shouldn’t avoid if you’re trying to lose weight. It’s that time of year again, when trending diets go wild. If you want to lose weight, there may be a few foods on your mental “do not eat” list. But instead of saying “no” to some of your favorite foods and cutting them out, how about embracing the wide range of foods you can eat in a healthy and balanced way? These seven foods can help you get there, contrary to what you may have heard in the past. They are all extremely nutritious, and research has linked them to health and weight loss. Furthermore, the inclusion of some of these foods on the list may come as a pleasant surprise.

1. Avocados are a creamy tropical fruit with a bad reputation due to its high fat and calorie content. The good news, though, is that you can and should include the delicious avocado in your healthy diet. According to Elizabeth Shaw, M.S., RDN, CPT, author and owner of Shaw Simple Swaps, “Each one third of a medium avocado contains 3 grams of dietary fiber and unsaturated fatty acids to reduce hunger.” Unsaturated fat, which has been linked to heart health and weight maintenance, is found only in avocados.

2. Despite their high calorie content, numerous studies indicate that nuts are an essential component of a healthy diet. According to Lauren Harris-Pincus, M.S., RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook, “Adding pistachios to a calorie-restricted diet can contribute to weight loss and may impart additional health benefits, such as reducing blood pressure,” according to research. The good news is that these outcomes are not restricted to a single kind of nut. Similar results are found in other studies on cashews, walnuts, almonds, pistachios, pecans, and other nuts.

3. Despite their diminutive size, seeds are extremely nutritious. Seeds, like nuts, are well-known for their high content of unsaturated fat. They also have a lot of fiber and protein. Chia seeds possess a unique quality: According to Harris-Pincus, “they can absorb more than ten times their weight in water, which enables them to swell in your digestive tract to [help] keep you satisfied.” In a 2017 randomized controlled trial published in Nutrition, Metabolism, and Cardiovascular Diseases, 77 overweight participants lost more weight when they consumed 30 grams (about 2 tablespoons) of chia seeds daily for six months than when they did not. A meta-analysis published in Obesity Reviews in 2017 also found that people who ate whole flaxseed on a regular basis had lower body weight. Both studies attribute their findings to the seeds’ fiber.

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