Did you know that 39% of adults are overweight? Still, obesity is preventable. There are many theories as to what is responsible for the obesity epidemic. It’s generally believed that it’s largely due to American’s busy schedules, and failure to have time to cook at home. As a result, it’s common for people to eat fast food when on their lunch break. However, one shouldn’t only rely on their diet to lose weight.

The truth is, exercise, sleep, and diet all help to lose weight. It doesn’t help that most of us don’t get the sleep and exercise we need either. When it comes to diet, look for protein, fiber, and, healthy fats. Protein and fiber will fill you up and reduce cravings.

You might think fat will only make you fat, but that isn’t true. Without healthy fats, your body can’t properly absorb vitamins, let alone function right. Healthy fats are saturated fat, unsaturated fat, polyunsaturated fat, and monosaturated fat. Make sure to read the nutrition label and avoid trans fat. 1


This one-of-a-kind fruit tastes buttery and creamy. What’s even more unique about this fruit is that it’s low in sugar and high in healthy fats. Also, just half of one whole avocado has 5 grams of fiber. You can include avocados in your diet by eating guacamole, avocado toast, or just adding a dollop of the fruit to your next meal. 2

Peanut Butter

Peanut butter is made up of grind up peanuts, which aren’t nuts but legumes which include peas. Keep in mind that two tablespoons provide a lot of calories and nutrients. For that reason, peanut butter should be enjoyed in little amounts, especially if you’re overweight. Two tablespoons of peanut butter provide two hundred calories, 8 grams of protein, and 2 grams of fiber. 3

Pumpkin Seeds

Ever cut open a pumpkin and saw many small white seeds? In contrast to there size, they still pack a punch. Indeed, one serving has 5 grams of fiber and helps with high blood pressure. Pumpkin seeds can be included through your diet in many ways. Pumpkin seeds can be sprinkled, tossed in smoothies, and can be found in some nut butters. 4


  1. https://www.weightwatchers.com/uk/article/fat-loss-foods-healthy-diet
  2. https://www.healthidiot.com/secret-fiber-sources/
  3. https://foodrevolution.org/blog/is-peanut-butter-good-for-you/
  4. https://www.heart.org/en/news/2018/10/25/pumpkin-seeds-pack-a-healthy-punch