The way you eat can play a major role in how quickly you lose weight and whether or not the pounds stay off. Start with the basics – eating a balanced diet.

Aim to fill half of your plate with vegetables and two-thirds of the other side with lean protein, whole grains and healthy fats. Add in some fruits.

Eat a Balanced Diet

Getting the right balance of nutrients food for weight loss fast is important for health and to help you feel full. A balanced diet includes healthy portions of carbohydrates, protein, fats and fibre. It also aims to limit saturated fat, salt and sugar.

Eat a variety of vegetables and fruit. Try to eat at least five portions a day, which can be eaten fresh, frozen, canned or dried. Include a healthy breakfast that is high in protein and whole grains.

Choose lean meats and fish, nuts, seeds, low-fat milk and vegetable oils for protein. Add fibre from whole foods, including berries, fruits, vegetables and legumes. And add good fats from oily fish, avocados and vegetable oils to keep you feeling satisfied. Eating a balanced diet will help you achieve your weight loss goals.

Eat More Vegetables

Eating plenty of vegetables is an easy way to lose weight. Vegetables are low in calories, contain filling fiber and provide important vitamins and minerals. The USDA recommends eating 2 to 3 cups of veggies per day.

Registered dietitian nutritionist Ilana Muhlstein says that many of her clients shun veggies because they dislike the taste of them, but they can learn to enjoy them. Studies show that people can change their taste buds and food preferences in a short amount of time.

Aim to make half your plate vegetables and fruits at each meal to start. Try adding leafy greens to your morning smoothie or mixing them into an omelet. Roasted veggies such as sweet potatoes are also delicious and nutritious. Enjoy them with a sprinkle of seasonings, such as sea salt or pepper.

Eat More Lean Protein

Getting enough protein can help you build strong muscles, which burn more calories even at rest. It can also help you maintain your current muscle mass while losing weight.

It’s important to eat lean proteins because these are less likely to cause your body to store fat. You can find lean proteins in animal and plant sources.

The USDA categorizes meat and other food products as "lean" or "extra lean" when they contain less than 10 grams of total fat (4.5 grams or less of saturated fat) and fewer than 95 milligrams of cholesterol in a 3-ounce serving.

Lean animal protein sources include skinless chicken and turkey breasts, eggs, fish and beef. Vegetarian-friendly options include tofu, tempeh and edamame. Adding variety to your protein intake can keep you from getting bored with the same grilled chicken salad five days in a row—a common diet pitfall that can lead to weight loss stalls.

Eat More Healthy Fats

Getting the right amount of fat in your diet is important for healthy weight loss. Avoid foods with saturated fat (butter, lard, ghee, and high-fat meats) and trans fats (hydrogenated oils). Instead, choose unsaturated fats found in vegetable oil and spreads, skinless poultry, nut butters and seeds, olive and canola oils, oily fish, and avocado.

These healthy fats help regulate hunger hormones, increase satiety, protect against heart disease, and improve vitamin uptake. They're also an essential part of a healthy eating plan, and can help you control your appetite and keep you full longer. They contain nine calories per gram, so be mindful about how much you consume. Eat these fats in moderation, along with other nutritious foods. Good choices include extra virgin olive oil, nuts, and seeds.

Eat More Whole Grains

Many diets suggest cutting carbohydrates altogether, but doing so can deprive your body of important nutrients. Instead, try to fill at least half of your plate with carbohydrate-rich foods like whole grains, such as whole wheat, quinoa and brown rice.

These foods provide fiber, which helps you feel full and may boost satiety. They're also a good source of protein. Protein can help build muscle and keep your metabolism on track.

Look for the words "whole grain" near the top of the ingredient list on food labels. Examples of healthy whole grains include millet (which is gluten-free), bulgur wheat, barley and teff. Add bulgur to tabbouleh and other Middle Eastern dishes or use it in vegetable soups and stews. Bulgur is high in protein and minerals and cooks quickly, so it's a quick, nutritious go-to for weeknight dinners.

Eat More Nuts

Nuts have gotten a bad reputation in the diet world because they are high in fat and calories, but new research suggests that eating nuts is actually associated with a lower risk of becoming overweight or obese. (2)

In addition to healthy fats, protein and fibre, nuts are rich in heart-healthy nutrients such as potassium, magnesium, phosphorous, iron, zinc and vitamin E. In the Nurses Health Study, which followed 86,016 women for 14 years, those who ate more than 1.5 ounces of nuts per day were at lower risk of developing cardiovascular disease and other chronic conditions compared to those who did not consume nuts.

Be sure to choose unsalted nuts and avoid roasted options that are high in sodium, which could lead to high blood pressure and other health problems. Add nuts to your favourite salads, use them as a replacement for croutons in soups or bring plain pasta to life by adding slivered almonds on top.

Eat More Yogurt

Packed with metabolism-revving protein and gut-friendly probiotics, yogurt is one of the most nutritious foods around. But not all yogurts are created equal--many contain enough sugar to counteract its benefits. Look for low-sugar, high-protein varieties like Chobani's plain Greek yogurt or Icelandic Provisions skyr (vanilla) to keep your hunger at bay and meet your weight loss goals.

Conclusion

The combo of protein and fat in yogurt can help control hunger hormones, so you'll eat less, Goodson says. She recommends adding toppings like granola, dried fruit or nuts to boost the fiber and flavor without added calories. You can also add yogurt to soups, salad dressing and dips and use it in place of butter or oil for baking. Just be sure to choose brands with no more than 7 grams of added sugar.