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Nourish Your Journey: The Best Foods for Sustainable Weight Loss

Insights from Lifestyle Medicine to Fuel Your Healthy Lifestyle

Healthy food for weight loss

Embarking on a weight loss journey involves more than just counting calories; it's about nourishing your body with the right foods to support sustainable and lasting results. As a lifestyle medicine doctor, I understand the importance of choosing nutrient-dense foods that not only aid in weight loss but also promote overall health and wellbeing. What you eat can be more important than how much.

In this blog, we'll explore the top foods recommended for weight loss, offering insights from lifestyle medicine to help you fuel your journey towards a healthier lifestyle.

1 - Leafy greens

Leafy greens such as spinach, kale, Swiss chard, and collard greens are low in calories but high in nutrients. They are packed with vitamins, minerals, and antioxidants, making them an excellent choice for weight loss. They also provide fibre, which helps keep you feeling full and satisfied.

2 - Whole grains

Opt for whole grains like quinoa, brown rice, oats, and barley. These grains are rich in fibre and complex carbohydrates, providing sustained energy and promoting feelings of fullness. They also offer essential nutrients and can help regulate blood sugar levels.

"What you eat can be more important than how much." – Dr Tom

3 - Lean protein sources

Incorporate lean protein sources such as chicken breast, turkey, fish, tofu, beans, and lentils into your meals. Protein is essential for building and repairing tissues, and it helps keep you full and satisfied. It also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats and carbohydrates.

4 - Healthy Fats

Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. These fats are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health and can help keep you satiated. They also provide essential fatty acids that your body needs for optimal function.

5 - Berries

Berries like blueberries, strawberries, raspberries, and blackberries are not only delicious but also packed with antioxidants and fiber. They are lower in sugar compared to many other fruits, making them a great option for satisfying a sweet craving without causing blood sugar spikes.

6 - Legumes

Beans, lentils, chickpeas, and other legumes are excellent sources of plant-based protein, fibre, and complex carbohydrates. They can help stabilize blood sugar levels, promote satiety, and support healthy digestion. Including legumes in your meals can also help reduce the risk of chronic diseases.

7 - Greek yoghurt

Greek yogurt is a protein-rich dairy option that can help keep you full and support muscle growth and repair. Opt for plain, unsweetened Greek yogurt and add your own toppings like berries and nuts for added flavour and nutrients.

8 - Cruciferous Vegetables

Vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are not only low in calories but also packed with vitamins, minerals, and fibre. They have a high water and fiber content, making them filling and satisfying.

9 - Spices and herbs

Incorporate herbs and spices like turmeric, cinnamon, ginger, and garlic into your cooking. Not only do they add flavor without extra calories, but they also have potential weight-loss-promoting properties. For example, turmeric contains curcumin, which may help reduce inflammation and aid in weight loss efforts.

10 - Water

While not a food, staying hydrated is crucial for weight loss. Drinking water before meals can help you feel fuller and may lead to consuming fewer calories. Aim to drink plenty of water throughout the day to support overall health and weight loss efforts.


When it comes to weight loss, nourishing your body with nutrient-dense foods is key. By incorporating these top foods into your meals and snacks, you can fuel your weight loss journey while promoting overall health and wellbeing. Remember, sustainable weight loss is about making lasting lifestyle changes, so focus on creating a balanced and diverse diet that works for you. As a lifestyle medicine doctor, I encourage you to embrace these foods and enjoy the journey towards a healthier you.

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