Not all weight loss journeys have to be full of deprivation and restriction (in fact, they should never be!) Check out these seven recommended foods that often surprise people who are trying to lose weight.  

1. Nut Butters

Nut butters, like peanut, almond, or cashew butter, are high in calories and fat — but they also boast plenty of protein and fiber. This combination of macronutrients makes nut butter satiating. However, we don’t want to overdo it — a two-tablespoon serving is just right.

2. Full-Fat Dairy 

A common misconception about weight loss is that all dairy should be non-fat. However, research has shown that people who eat full-fat dairy (like whole milk, regular cheese, or full-fat yogurt) weigh less than people who regularly consume non-fat dairy products. This is because the additional fat in traditional dairy is much more satiating than the non-fat versions. 

3. Potatoes

Potatoes can take many not-so-healthy forms (looking at you, French fries and tater tots), but regular, whole potatoes are surprisingly good for weight loss. Potatoes contain healthy amounts of carbohydrates, fiber, vitamins (like B6 and C), and minerals (like potassium). To lessen the impact on blood sugar, try eating cooked-then-cooled potatoes (like in potato salad), which increases the amount of resistant starch — a type of fiber that benefits weight loss. 

4. Eggs

Eating whole eggs — yes, the yolk too! — provides high-quality protein, healthy fats, and plenty of vitamins and minerals. Eggs are also convenient, affordable, and highly versatile. Try having hard-boiled eggs as a snack, or incorporating them into dinner meals, like veggie-filled frittatas or stir-fries.

5. Red Wine

While red wine is not a food, it does provide antioxidants that can reduce oxidative stress and free radical buildup in the body. The main antioxidant in red wine is a polyphenol called resveratrol, which has been linked to anti-aging, heart health, and weight loss. Just don’t go overboard — alcohol still has calories that hinder weight loss if consumed in excess. 

6. Coffee

Similar to red wine, coffee also has high amounts of antioxidants and polyphenols. What makes coffee unhealthy is what we add to it, like creamers and tons of sugar. Try your coffee black or with a splash of full-fat dairy (you’ll find that just a bit of cream goes a long way!)

7. Dark Chocolate

Lastly, dark chocolate has cocoa flavonoids (another antioxidant) that provide many health benefits, like increasing blood flow, improving heart health and cognition, and lowering blood pressure. Just a couple of bites of dark chocolate can satisfy a sweet tooth and curb cravings!