![Lose weight by eating broccoli, sweet potatoes, beans, rice, salsa and guacamole](https://sarahshealthyrecipes.com/wp-content/uploads/2022/01/IMG_20220110_121706411_HDR-scaled.jpg)
Like many of us, you probably welcomed 2022 with a goal to lose weight and maybe you’re thinking that means you need to say goodbye to tasty food but you would be wrong! In this post, I will share with you just 7 of the many tasty foods you can enjoy to help you lose weight! They include broccoli, potatoes, beans, brown rice, avocadoes, lentils, and spinach. Let’s break it down!
Broccoli can help you lose weight
![A clear bowl of fresh, crisp veggies including carrots, broccoli, mushrooms, onions, garlic, ginger and basil](https://sarahshealthyrecipes.com/wp-content/uploads/2021/09/IMG_20210927_173552524_PORTRAIT-768x1024.jpg)
If you’re like me, you grew up eating broccoli ONLY if it was drowning in yellow cheese or soaked in butter. When we decided to go whole food plant-based (check out why we made the change here) I wasn’t sure I could ever like broccoli on its own but I can honestly say you enjoy the flavor so much more without all the fat! Broccoli is great for losing weight thanks to the high fiber in it which makes you feel full and satisfied. It also has a decent amount of protein and is very low in calories. Try it roasted, steamed, or in soups!
Potatoes
I LOVE potatoes! And yes, you can still enjoy fries! You can make them in an air fryer or oven without using oil! The secret is to parboil them for 4 minutes, then season and place them in the air fryer for 20 minutes. Perfection! Potatoes are very high in fiber and protein which helps you lose weight for the same reason broccoli does: they make you feel full, satisfied and keep things moving smoothly in the intestinal tract. They are also considered a complete protein (although you would need to eat 10 a day which is possible; I’ve done it myself)
“Beans, beans the musical fruit…”
![An assortment of beans soaking in canning jars](https://sarahshealthyrecipes.com/wp-content/uploads/2021/10/FB_IMG_1634270723415.jpg)
Now in case, you can’t finish that song, I will enlighten you. “Beans, beans, the musical fruit. The more you eat, the more you toot. The more you toot, the better you feel so eat beans with every meal!” Beans are a great source of protein and fiber making them a fantastic choice to help with losing weight! Not to mention they contain no saturated fats! They’re delicious with brown rice, salsa, guac, fresh greens, and corn for a complete meal or as a salad, the possibilities are endless! (FYI, the reason behind the lovely after smell is thanks to oligosaccharides which are broken down by bacteria in your gut, producing methane. The good news is you can avoid this by sprouting your beans which we will discuss in another blog).
Brown Rice
Brown rice is a whole grain because it still contains the bran and germ (and therefore more vitamins and minerals) unlike white rice which has had those removed. Brown rice is also less in calories and carbohydrates than white rice making it an excellent choice for losing weight. As with all the other mentioned foods, brown rice is high in fiber so you will feel full and satisfied and therefore not eat as much. You may find this article very interesting in learning the differences between white and brown rice!
Avocados
Avocados not only are delicious but thanks to their high healthy fat content, they help you feel satisfied! Don’t get too crazy with them though since all that fat, even though it’s healthy, will jeopardize your weight loss goals. Avocados are a wonderful addition to salads, beans, and rice, and of course tacos!
Lentils
Like beans, lentils are high in fiber and protein thus helping you not eat as much. Lentils are creamy and can be used to make “meatballs” and are a great meat substitute. You will love my Delicious and Easy One Pot Lentil Stew which includes all of these foods with the exception of avocados! My kids LOVE lentils and eat them with brown rice and freshly chopped bell peppers and spinach which is last, but certainly not least of the seven foods mentioned!
Spinach
Spinach is so wonderful to add to soups, stews, salads, or stuffing them into a sandwich! They contain high amounts of vitamins K, A, C, B, potassium, magnesium, and many more vitamins and minerals! Spinach is high in fiber so it helps to keep things moving smoothly in your gut which helps in weight loss. It also contains lutein which is great for keeping your eyes healthy!
Conclusion
![Brightly colored veggies on a parchment paper lined baking sheet](https://sarahshealthyrecipes.com/wp-content/uploads/2021/10/FB_IMG_1634270617513.jpg)
There are many more foods I could mention that help with weight loss but for the sake of space and time, I gave you my top 7 favorite simple tasty foods that help you lose weight (to recap, they are broccoli, potatoes, beans, brown rice, avocados, lentils, and spinach)! I hope you find as much success with them as I have and please leave me a comment with your favorite foods that help with weight loss and let’s get healthy together! I’ll see you in the kitchen!