Let’s be honest—losing weight and keeping it off isn’t easy. With calorie-dense convenience foods available around the clock and common obstacles like stress and lack of sleep often getting in the way, even the most motivated dieters can struggle to stay on track. The good news? You can boost your chances of success by eating more of the foods that are scientifically proven to support weight loss.

To help you reach your healthy weight goals, nutrition experts suggest adding these foods to your shopping list:

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Apples

“An apple a day may keep extra pounds away,” says Katherine Brooking, RD, co-founder of Appetite for Health. A medium apple provides about 95 calories and 5 grams of fiber, plus the peel contains ursolic acid—a compound shown in early studies to promote fat burning. One study found that women who ate three small apples a day (roughly 200 calories) lost about 2.5 pounds in 12 weeks—more than those who didn’t.

Asparagus

At just 40 calories per cup, asparagus delivers 4.5 grams of protein and 4 grams of fiber, making it a top choice for anyone watching their weight. “Its high protein and fiber content help curb hunger,” says Torey Armul, RD, of the Academy of Nutrition and Dietetics. Asparagus is also rich in vitamins A, C, and K, plus folate and iron.

Beans

Packed with plant-based protein, beans are a smart addition to any weight-loss plan. “Because they’re digested slowly, beans help you feel full longer,” explains Bonnie Taub-Dix, RDN. A half-cup serving provides about 110 calories and 7 grams of protein—the same amount you’d get from an ounce of chicken or fish—along with antioxidants, iron, potassium, and zinc.

Berries

If you’re craving something sweet, reach for berries. “They’re low in calories, high in fiber, and satisfy your sweet tooth naturally,” says Susan Burke March, RDN. Research shows that people who snacked on 65 calories’ worth of mixed berries ate 133 fewer calories at dinner compared to those who chose a sugary treat. Another long-term study found that berries were among the most effective fruits for maintaining a healthy weight.

Citrus Fruit

While grapefruit alone won’t melt pounds away, citrus fruits like grapefruit and oranges can support weight loss. “They’re juicy, filling, and low in calories,” says Brooking. A medium orange has about 60 calories and 3 grams of fiber; a grapefruit has around 100 calories and 4 grams. Their high water and fiber content help stabilize blood sugar and keep you satisfied longer.

Cottage Cheese

Cottage cheese has earned its reputation as a weight-loss staple. “It’s packed with protein, which keeps you full, and pairs well with both sweet and savory foods,” says Taub-Dix. Even the 4% fat version has only about 110 calories per serving, while the 2% version has around 90.

Eggs

“When clients ask for the best foods for weight loss, eggs always make my list,” says Elisabetta Politi, MPH, RD, of the Duke Diet and Fitness Center. “They’re affordable, easy to prepare, and portable.” A large egg has 70 calories, 6 grams of high-quality protein, and 13 essential nutrients. Studies show that eating eggs for breakfast can promote fullness and help reduce overall calorie intake throughout the day.

Kale and Other Leafy Greens

Leafy greens like kale, spinach, and arugula are nutrient-dense and low in calories—only about 25–30 per cup. “They’re rich in fiber and packed with nutrients, which help you feel full and energized,” says Malina Malkani, RDN, of the Academy of Nutrition and Dietetics.

Greek Yogurt

With more protein and less sugar than regular yogurt, Greek yogurt is another great choice. “It helps you stay satisfied longer,” says Armul. One study of over 8,500 adults found that those who ate at least one serving of strained yogurt daily were 20% less likely to become overweight and 38% less likely to become obese over six years.

Potatoes

Potatoes often get a bad rap, but they can actually support healthy weight management—when prepared wisely. “It’s not the potato itself but how we cook it—frying or loading it with sour cream—that’s the issue,” says Burke March. A medium potato has about 160 calories, 4 grams of fiber, and is rich in vitamin C and potassium. Thanks to their fiber and resistant starch, potatoes are one of the most filling foods you can eat.

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