If you’re trying to lose weight, you may be tempted to cut calories, but eating too little can put your health at risk. In fact, research shows a diet of less than 1,000 calories a day generally fails to provide the balanced nutrition your body needs, and it can lead to vitamin and mineral deficiencies associated with serious health issues.

What’s more, eating far fewer calories than you need causes your body to break down its own muscle and organ tissues for fuel. And the less lean tissue mass you have, the slower your metabolic rate, which is not ideal for weight loss

So instead of restricting your caloric intake, focus on feeding your body healthier foods—it’s a more effective weight loss strategy, says Jamie Feit, a registered dietitian nutritionist and founder of Jamie Feit Nutrition in White Plains, New York. Here are the best foods to support a healthy and sustainable weight loss plan, according to experts

1. Lean Protein

Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. Plant-based proteins like legumes, beans and lentils have the same benefits, and they’re high in fiber as well, so they promote satiety.

2. Eggs

Eggs contain almost every essential vitamin (with the exception of Vitamin C), plus minerals like phosphorus, calcium and potassium. Along with being a source of complete protein, eggs are also adaptable for different tastes, says Feit.

3. Vegetables

Vegetables of all kinds can assist with weight loss, says Feit. For example, cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage are high in fiber and vitamins and help reduce digestive issues. Meanwhile, dark green leafy vegetables contain protein and are a good source of vitamins, minerals and fiber. And crunchy vegetables like celery and jicama are great low-calorie options for snacking.

4. Avocados

Avocados are totally underrated, says Feit. The fruit is high in fiber and is a quality source of healthy fat, making it a great food for decreasing hunger. But since it is a fat source, avocado is calorically dense, so it’s important to remain mindful of portion size.

5. Apples

Apples are high in fiber and antioxidants, says Feit. The fruit also has anti-inflammatory properties and contains phytochemicals and vitamin C.

6. Berries

Berries are high in fiber, antioxidants and vitamin C—all things that your body needs to function optimally, says Feit.

7. Nuts and Seeds

Nuts and seeds have different health benefits, says Feit. All nuts are a good source of fiber, protein and healthy fat, and they help decrease hunger. Meanwhile, seeds are a great source of minerals and healthy fat. Watch your portions here, too. One serving of nuts and seeds is equivalent to a quarter cup

8. Salmon

Salmon is high in protein and omega-3 fatty acids, says Rima Kleiner, registered dietitian nutritionist and founder of wellness coaching company Smart Mouth Nutrition in Greensboro, North Carolina. Research suggests omega-3 fatty acids may help people with weight classified as overweight or obesity feel fuller[2]. And fish in general may help you feel satisfied and fuller longer than other proteins like eggs and beef, says Kleiner.

9. Shrimp

Shrimp promotes increased feelings of satiety, says Kleiner. Eating shrimp appears to decrease appetite by stimulating the production of cholecystokinin, or CCK, a hormone that signals to your stomach that you’re satisfied. Plus, shrimp and other shellfish contain zinc and selenium, two important minerals for immune health and increased energy.

10. Lupini Beans

Lupini beans are high in prebiotic fiber that feeds the beneficial bacteria in your gut, says Landau. “When your gut bacteria is well nourished, the number and type of bacteria present multiplies. A well-populated and diverse microbiome improves gut health, which makes your cells more responsive to insulin, helping to remove fat stored around the waist,” she says

11. Unripe Bananas

Unripe bananas contain one of the world’s richest sources of prebiotic-resistant starch, says Landau. Prebiotic-resistant starch makes your cells more responsive to insulin, helping to prevent fat storage around your waistline. Combined with protein (say, in a smoothie with a protein powder and/or nut butter), it can keep you satisfied for hours.

12. Raw Oats

Raw oats are full of resistant starch—a type of starch that resists digestion—which is very weight loss-friendly, says Landau. In the process of digestion, resistant starch releases byproducts that can make your cells more responsive to insulin, helping to reduce stubborn fat around your midsection.

13. Sauerkraut

Sauerkraut, or fermented cabbage, is both a prebiotic and probiotic food, says Dr. Olesiak, meaning it adds beneficial bacteria to your gastrointestinal tract and feeds the good bacteria already there. Sauerkraut is also high in fiber, helping control appetite and regulate blood glucose levels, he says.

14. Chia Seeds

Chia seeds can help with weight control in two ways, says Dr. Olesiak. First, they’re loaded with fiber that can help you feel full, preventing overeating. Second, they expand in water, so if you eat them in their unsoaked form, they grow in your stomach, taking up more space and becoming a natural appetite suppressant.

15. Water

Water isn’t a food, but it’s just as important when it comes to healthy weight loss. “All of our body processes need water to function—metabolism is one of these processes,” says Feit, so be sure to stay well-hydrated.

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Most common questions about weight loss, answered

1. Does cardio workout give the best results?

Cardio is one of the most effective methods to lose weight. But the thing to keep in mind is that cardio should never be done on an empty stomach. While it was proven earlier that the weight gain is minimal when practiced on an empty stomach, it is most effective when the body has the energy to fuel it.

2. Does dieting actually work?

The benefits of dieting have been debated for years but there is no one study to prove if it actually works or not. The best track to follow, if you are in it to lose kilos is to practice a combination of diet and high resistance training. This way, you lose the extra fat but retain the muscle.

3. Sex can burn calories- and lose weight!

Sex has been considered as an exercise for long. Although it burns calories, there is not so much weight you are losing actually since an average session lasts for less than 10 minutes, it does not provide optimum physical exercise.

4. How to lose kilos when you have limited time

Weight loss, sadly cannot happen overnight. But, if you are facing a time crunch and aiming to lose the weight soon, the best moves to practice would be some high interval training (HIIT) and moderately brisk exercises like jogging which are proven to alter body composition in lesser time.

5. Drinking water helps lose weight

It has always been told that drinking water can fill up your appetite and stop you from eating junk. It has also been proven to lose weight. As per a study conducted in Australia, people who drank upto 2 glasses of water before their workout lost 4.5 kilos more

6. How long before you start to put on weight again?

It is easy to lose weight if you have a regular workout routine but the only real danger is when you stop following it. Our body has a unique way of accepting the new weight, sensing what is called as the ‘kilojoule deficit’. If you are able to maintain the healthy routine for close to a year, the body gets used to the new normal and alters the appetite accordingly, making it easier to stay in the desired shape

7. Is avoiding carbs at night helpful?

The golden rule for weight loss suggests staying away from carbs but not all carbs are bad. A recent Obesity study found out that people who changed their carbs and avoided eating it after 7 lost more weight than the ones who did not. Eating certain carbs like jasmine rice can help you stay fuller for longer and maintain the appetite.

8.Does the 5:2 rule work?

5:2 rule follows the idea that you eat normally for 5 days while restricting your diet to 2400 kilojoules on the rest of the days. This diet, without compromising on your regular food habits works just as better as the other diets as you are able to burn the same number of calories like any other plan.

9. Losing sleep gains weight ?

Yes, this happens very frequently. When you lose sleep for consecutive days, you also lose the energy required to carry out daily tasks and to make up for that, you eat more than you should on a regular day and this leads to a disturbed weight pattern. So, getting a good night’s sleep is essential for losing weight.