Weight loss does not have to be an expensive process—in fact, you should find yourself saving money simply by consuming less, especially if you avoid takeout. With a few savvy tips, you can fill your grocery cart with cheap, versatile, nutrient-packed foods that will support your health and help with weight loss. While keeping an eye out for deals and clipping coupons can make a difference, certain foods are reasonable year-round. Here are 7 grocery items that will help you lose weight without breaking the bank.
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Eggs
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Eggs are relatively cheap, versatile, and incredibly helpful for weight loss. "Eggs are high-quality protein and contain a wide variety of vitamins and minerals, such as vitamin A, vitamin D, B vitamins, and folate," registered dietitian Natalie Rizzo tells Business Insider. "Eggs are also rich in choline, a micronutrient that is important for pregnant women and babies. As far as weight loss, the protein in eggs can help keep you full and may contribute to eating fewer calories later in the day.”
Greek Yogurt
Shutterstock Greek yogurt is a budget friendly option (especially if you buy the big tubs) and a great food for health and weight loss. “Greek yogurt is high in protein, which helps promote fullness,” says UT Medical Center. “A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.”
Frozen Berries
ShutterstockBerries are low in sugar and packed full of nutrients, antioxidants, and polyphenols. “Polyphenols help boost the production of Akkermansia, a key player in your body’s natural GLP1 production, which is essential for regulating metabolism and appetite,” Brooke Miner, RD, tells Woman’s World.
Low-Starch Vegetables
ShutterstockLow-starch vegetables such as cabbage, broccoli, and mushrooms offer great value for money. “Fruits and vegetables are some of the top foods associated with weight loss and weight maintenance because they are low in calories and high in fiber,” says Amy Fischer M.S., R.D., C.D.N., via Good Housekeeping. “That means you can eat a lot of them, and the fiber they contain helps to keep you feeling full longer. Aim for five servings of fruits and vegetables per day.”
Canned Tuna
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Canned tuna is a great source of quality protein (just be aware of the mercury content). "Canned tuna is so popular because it is convenient, shelf-stable, and affordable," Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition, tells USA Today. The high protein and low calorie count make it "an ideal food for weight management," Messer says.
Apples
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Apples are budget-friendly and diet-friendly. “The physical act of chewing a crisp apple can also satisfy your urge to eat something, possibly reducing the amount of food you consume overall,” Chris Mohr, PhD, RD, tells Woman’s World.
Beans and Legumes
ShutterstockBeans are cheap, versatile, and very diet-friendly. “These are unique in that they’re one of the only foods with protein, fiber and complex carbs,” Cynthia Sass, RD, tells the New York Post. Chickpeas, lentils, and peas are also great choices.
