Experimenting with different foods and approaches can help you discover what feels best for your body and your goals. It’s important to remember that what works for one person may not work for another. Adjusting your eating habits can also help address some invisible symptoms of obesity, such as fatigue and joint pain, and may even improve life expectancy.

Reducing overall calorie intake is a cornerstone of weight-loss strategies, but good health is not just about eating less. It’s also about making smart, satisfying food choices that nourish your body. If you and your doctor agree that weight loss is a goal for you, certain foods can help you feel fuller without adding a lot of calories, making it easier to stay on track. But regardless of calorie content or body size, choosing more fresh, healthy foods will support your overall health and well-being.

Consider these general characteristics of a healthy diet.

Eat a Diet Low in Carbohydrates

Carbohydrates influence levels of insulin (a hormone that helps your body use sugar for energy), which is particularly important for people managing diabetes or excess weight. Reducing carbs helps the body burn fat for energy through a process called lipolysis. Consider replacing carb-heavy side dishes with options such as zucchini noodles, cauliflower rice, or bell peppers to support blood sugar control.

Low-carb diets can help the body burn fat for energy through a process called lipolysis, which is especially important for managing blood sugar in people with diabetes or excess weight.

Look for High-Fiber Foods

Fiber is a complex carbohydrate. Your body breaks fiber down more slowly, which leaves you feeling fuller longer. Plentiful in foods like black beans, sweet potatoes, and green beans, fiber also supports gut and heart health.

Reduce Added Sugars

Added sugars can increase calorie intake without providing a feeling of fullness, often leading to overeating. Replace sugary snacks with naturally sweet options like fruit, and enhance flavor with lime juice and spices instead of high-sugar sauces.

Get Adequate Protein

Protein is crucial for preserving muscle mass, especially as you age. This nutrient helps manage hunger by both boosting levels of appetite-reducing hormones and lowering hunger-promoting hormones. Include lean proteins like beans, fish, skinless chicken, lean beef, or tofu in your meals.

Consider Low-Fat Foods

Fats are calorie-dense, meaning they pack more calories per gram than carbohydrates or proteins do. Some diets focus on decreasing fat intake to promote weight loss.

Getting started with a healthier eating pattern can feel overwhelming, but there are countless delicious and nutrient-rich recipes to explore. To help you begin, try these six simple recipes tailored to different dietary approaches.

Talk With Others Who Understand

On MyObesityTeam, the social network for people with obesity and their loved ones, members come together to ask questions, give advice, and share their stories with others who understand life with obesity.

Have you made dietary changes to help reach your health goals? Do you have any favorite recipes? Share your thoughts in the comments below, or start a conversation by posting on your Activities page.