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Walnuts contain the ultimate weight management-supporting nutrient trifecta: healthy fats, protein, and fiber to promote satiety


An ounce of these nuts includes 4 grammes of protein, 2 grammes of fibre, and 18 grammes of heart-healthy fats, including anti-inflammatory omega-3 fatty acids.

Berries aren't simply a pretty way to sweeten grains. These fruits are rich in anti-inflammatory plant chemicals and fibre.


The berries are a low glycemic carb source that fuels the body with even more satiating fiber and nutrients that support weight management.

For example, per 1/2 cup of each, raspberries contain nearly 5 grams of fiber, blackberries contain 4 grams, blueberries 2 grams, and strawberries 1.5 grams.

Chia seeds arguably jam pack the most nutritional benefits in the tiniest package.

Chia seeds

A small 1-ounce serving (roughly 2 tablespoons) of chia seeds contains 5 grams of protein, 9 grams of healthy fats, and an incredible 10 grams of fiber!

That's nearly the same amount of protein as an egg and more fiber than what you'd find in two medium apples.

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