Losing weight is one of everyone’s New Year’s resolution. People keep on promising themselves “I swear I’m going to lose weight this year.” But the real questions include, how can you start your weight-loss journey? What are the habits you need to change? Also, what are the right food that you should consume?

Dieting can be downright difficult, especially diets usually involve foods we don't really enjoy. The good news is that there are actually hundreds of diet foods that are healthy, taste great, and can help you stick to your weight-loss plan.

Here are a few of the best foods for your weight-loss journey:

Whole Eggs

Although a high intake of eggs increases the risks of having “bad” low-density lipoproteins (LDL) cholesterol for some people, they are one of the best foods to eat if you are into losing weight. Basically, foods that are high in protein are actually good for weight loss and muscle gains, and eggs are one of them as they are high in protein and fat.

In fact, in one study conducted by the National Center for Biotechnology Information (NCBI), 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of satiety (fullness) and made participants eat less for the next 36 hours.

Another eight-week study by NCBI found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels.

Eggs are also can incredibly be a source of various nutrients and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

Unprocessed meats

Meat has been unfairly antagonized for being an unhealthy food. It has been blamed for various health problems for some people. Although processed meat or food in general is of course unhealthy — studies show that unprocessed red meat does not raise the risk of heart disease or diabetes.

According to two big review studies of NCBI, red meat has only a very weak correlation with cancer in men and no correlation at all in women.

Actually, meat is a weight-loss-friendly food because it’s also high in protein, and protein is by far the most satisfying nutrient, and considering a high-protein diet can make you burn up to 80–100 more calories per day.

According NCBI’s study about the effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men, it has shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, can reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week.

Salmon

Fatty fish like salmon is incredibly healthy and also appetizing, while it can also keep you full for many hours with only few calories. Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish — and other seafood in general — can also be a good source of a significant amount of iodine; a nutrient that is necessary for proper thyroid function, which is important to keep your metabolism running normally.

NCBI claims that salmon is also loaded with omega-3 fatty acids, which have been proven to help reduce inflammation; that plays a major role in obesity and metabolic disease.

Oatmeal

Oatmeal can also provide you a feeling of satiety with low calories (eating filling foods may help you eat fewer calories and lose weight.) The reason is by delaying the time it takes your stomach to empty of food, the beta-glucan (a form of soluble dietary fiber that's strongly linked to improving cholesterol levels and boosting heart health) in oatmeal may increase your feeling of fullness.

Beta-glucan may also promote the release of peptide YY (PYY); a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity

Not only is oatmeal a delicious breakfast food — but it’s also a good source of nutrients including fiber and protein.

Avocado

Avocados are high in calories, true, with 250 calories for a whole avocado, but that doesn't tell the good side of this fruit. Avocados are also high in fat, with 21 grams or about one-third of your daily recommended allowance. But just because the avocado contains fat, doesn't mean it will make you fat. In fact, avocados appear to be a dieter's best friend, in the like of Keto, Atkins, Zone, and Paleo-disagrees, as they all recommend eating avocados to promote weight loss.

A 2013 study found that eating avocados is associated with improved overall diet, nutrient intake, and a reduced risk of metabolic syndrome. In the same study, overweight and moderately obese adult study participants who ate about half of a Hass avocado at lunch felt full for three to five hours afterwards. Blood sugar levels remained more stable than those of participants who ate an avocado-free lunch.

Beans and Legumes

Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

According to Reuters Health, researchers examined data from nearly two dozen trials and found that participants who ate about three quarters of a cup of legumes every day lost about three quarters of a pound more than those who didn’t eat legumes.

Chia Seeds

According to Nutrition Data, chia seeds contain 12 grams of carbohydrates per ounce (28 grams) — true, it is pretty high, but 11 of these grams are fiber. This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world.

Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and can expand in your stomach. And given their nutrients, it has been proven that chia seeds could be a useful part of your weight loss diet.

Broccoli

Broccoli can also be a great choice for weight loss because it's so low in calories, but that's not the only benefit you'll gain. It's also packed with essential nutrients and contains fiber, which plays a huge role to satiety. Several micronutrients in broccoli are known to support weight loss, and its phytochemicals show potential for breaking down fats, and are believed to protect cells from damage that could lead to cancer. Broccoli is also proved to protect against heart disease, type 2 diabetes and other chronic ailments.

Leafy green vegetables

Leafy green vegetables like kale, microgreens, spinach, and cabbage among others are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber, and also low in calories. Eating leafy green vegetables is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories in general.

According to an article written by a Dietician, the deeper or darker the green — the more nutritional sources the leaves contain.

Blueberries

Recent study findings claim that blueberries may influence genes that regulate fat-burning and storage — helping to reduce abdominal fat and lower cholesterol. When combined with a low-fat diet, blueberries might also lower triglycerides (high triglycerides are often a sign of other conditions that increase the risk of heart disease and stroke) and improve blood sugar levels.

Although blueberries don’t literally make you lose weight, this fruit is a low-calorie fruit that enhances your daily nutrition. Blueberries are so low in calories, even doubling the serving size won't break your diet. One cup of blueberries has only 80 calories, which be a perfect alternative to your unhealthy sweet cravings.

Honestly speaking, there is no food in the world that can make you fat or increase weight — overeating does. So make sure to always track you required daily calorie intake. You can eat any food that you want and you don’t have to limit yourself from any of them, just make sure to consume them in moderation.