Trying to lose weight? Here’s what you should add to your diet, rather than cut, according to experts

Key Points:

• Weight loss requires an energy deficit but doesn’t mean eating as little as possible; adding filling, nutritious foods can make healthy eating easier to sustain and reduce feelings of deprivation.
• Protein is crucial for fullness, muscle preservation, and appetite suppression, with recommended intake around 1.0g-1.4g per kilogram of body weight daily, achievable through whole-food, plant-based sources.
• Increasing fiber intake from beans, lentils, vegetables, berries, and whole grains helps slow digestion, regulate blood sugar, and promote satiety, aiding weight loss by making you feel satisfied with fewer calories.
• High-volume, low-calorie vegetables like leafy greens, cucumbers, and tomatoes add bulk and nutrients to meals with few calories, while healthy unsaturated fats from nuts, seeds, and avocado contribute to fullness but should be consumed in moderation due to their energy density.
• Experts emphasize maintaining favorite foods in the diet to avoid feelings of deprivation and overeating later, encouraging a balanced approach that embraces food for nourishment and enjoyment.