Beans and legumes, such as lentils, black beans, and chickpeas, are excellent sources of plant-based protein and fibre. A one-cup serving of cooked lentils offers about 230 calories, 18 grams of protein, 1 gram of fat, 40 grams of carbohydrates, and 16 grams of fibre.

The high protein and fibre content contribute to feelings of fullness, reducing overall calorie intake. Additionally, they have a low glycaemic index, which helps in stabilizing blood sugar levels. Regular consumption of beans and legumes has been associated with improved weight management and metabolic health.

An interesting fact: Beans are rich in resistant starch, a type of carbohydrate that resists digestion and feeds beneficial gut bacteria.

Chia seeds are tiny black seeds from the Salvia hispanica plant, native to Central America. Despite their small size, they are packed with nutrients.

A 28-gram (about 2 tablespoons) serving contains 138 calories, 4.7 grams of protein, 8.7 grams of fat (mostly omega-3 fatty acids), 11.9 grams of carbohydrates, and a remarkable 9.8 grams of fibre. This high fiber content contributes to feelings of fullness, which can help control appetite and reduce overall calorie intake.

Additionally, the soluble fiber in chia seeds absorbs water, forming a gel-like substance in the stomach that slows digestion and promotes satiety. Interestingly, despite their high fat content, studies suggest that chia seeds may aid in weight loss and improve cardiovascular health. They are also versatile and can be added to smoothies, yogurts, or used to make chia pudding.

Salmon is a fatty fish renowned for its high omega-3 fatty acid content.

A 100-gram serving provides about 20 grams of protein and 2.5 grams of omega-3s. Protein contributes to satiety, while omega-3s have been shown to reduce inflammation and may play a role in weight management. Regular consumption of salmon can support metabolic health and improve insulin sensitivity, which is beneficial for weight control. Moreover, salmon is rich in vitamin D, essential for bone health and immune function.

An interesting fact: Omega-3 fatty acids in salmon may also enhance fat oxidation, potentially aiding in the reduction of body fat.

Greek yogurt is a creamy dairy product made by straining regular yogurt to remove whey, resulting in a thicker consistency. It's notably high in protein, with a typical 170-gram serving providing around 15-20 grams. Protein is essential for building and repairing tissues and plays a crucial role in weight management by promoting fullness.

Greek yogurt also contains probiotics, beneficial bacteria that support gut health, which has been linked to weight regulation. Opting for plain, non-fat or low-fat varieties without added sugars is advisable for those aiming to lose weight.

An interesting fact: Greek yogurt has almost twice the protein content of regular yogurt, making it a superior choice for those focusing on protein intake.

Leafy greens, such as spinach, kale, and Swiss chard, are low in calories and carbohydrates but high in fibre, vitamins, and minerals.

For instance, one cup of raw spinach contains only 7 calories but provides 0.7 grams of fibre. The high fibre content adds bulk to meals, promoting a feeling of fullness and reducing overall calorie consumption.

Additionally, leafy greens are rich in antioxidants like beta-carotene and vitamin C, which support overall health. Including these vegetables in your diet can enhance meal volume without significantly increasing calorie intake, aiding in weight loss efforts. Notably, spinach is also a good source of magnesium, which plays a role in over 300 enzymatic reactions in the body.

Nuts, including almonds, walnuts, and pistachios, are energy-dense foods rich in healthy fats, protein, and fibre.

For example, a 28-gram serving of almonds contains 161 calories, 14 grams of fat (mostly monounsaturated), 6 grams of protein, and 3.5 grams of fiber. Despite their calorie density, studies have shown that regular nut consumption is associated with lower body weight and reduced waist circumference. The combination of protein, fiber, and healthy fats promotes satiety, helping to control appetite.

Additionally, some of the fats in nuts are not fully absorbed by the body, which means the actual calorie intake may be less than expected.

An interesting fact: Regular nut consumption has been linked to a reduced risk of heart disease and improved cholesterol levels.