The internet is home to hundreds of fad diets that all claim to help you drop weight, but not all diets are created equal. The right diet provides adequate energy and nutrients, keeps you feeling satiated, and includes a healthy variety of foods. Here are a few key nutrients to keep in mind when modifying your diet for weight loss.


Protein is an essential part of a healthy diet, and it’s especially important if you’re trying to lose weight. Consuming foods rich in protein will make you feel full longer by reducing the hunger hormone ghrelin. A protein-rich meal also stabilizes blood sugar levels which means fewer sugar cravings. Lean meats like chicken and fish, eggs, black beans, almonds, and quinoa are all great sources of protein. 


Fiber supports intestinal health and promotes weight loss. Similar to protein, high-fiber foods regulate sugar levels and reduce your appetite. If you need to increase the amount of fiber in your diet, opt to include fruit, vegetables, whole grains, seeds, beans, and nuts in your weight loss program.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body cannot produce on its own, so it’s important to incorporate this nutrient into your diet. Omega-3’s improve mood, support optimal eye health, and play an important role in maintaining cognitive functions like memory. Research shows that omega-3 fatty acids help manage weight by triggering the fat-burning process and reducing appetite. Make sure you’re eating enough of these essential fats by adding fish, eggs, leafy vegetables, flax seeds, and chia seeds to your diet. 


Calcium is critical for building and maintaining strong bones and muscles. Adequate calcium intake to support strong bones is especially important if you’re regularly exercising to lose weight. Dairy products have ample amounts of calcium, but they can also be found in dairy-free foods such as almond milk, spinach, nuts, or seeds. 

Ingredients To Avoid

If you’ve been trying to lose weight and aren’t seeing results, ingredients like refined grains, trans fats,  and artificial sweeteners like high fructose corn syrup may be to blame. These ingredients are typically found lurking in processed and packaged foods and sabotage weight loss efforts with empty calories. 

The right diet makes all the difference. If you’re ready to lose weight and are looking for a nutritionist near you, contact our experts at Revitalize Weight Loss and Wellness. We’ll provide you with a custom nutrition plan and support to help you every step of the way. Be kind to your body and  jump-start your wellness journey today.