In this article, we’ll explore how your diet can support healthy, sustainable weight loss. We’ll look at the food groups that can play a key role in managing your weight and how certain foods may help to control appetite, boost metabolism, or support better digestion. We’ll also highlight how tailored advice from a qualified expert can help you make long-term changes to your eating habits.

The insights provided in this article are provided by our Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome. At Vivere, Yusra leads the design and ongoing development of nutrition-focused products and services.

Here are the five biggest takeaways from this article about optimising your diet to manage weight loss:

• Including lean proteins like fish, eggs, poultry, dairy, and plant-based sources helps reduce hunger and preserve muscle during weight loss.

• Whole grains, fruits, and vegetables help manage weight by slowing digestion, balancing blood sugar levels, and increasing feelings of fullness.

• Unsaturated fats from foods like nuts, seeds, olive oil and avocados help reduce inflammation and regulate hormones involved in appetite and fat storage.

• Foods like yoghurt with live cultures, kefir, kimchi and sauerkraut support a diverse and balanced gut microbiome.

• The most effective weight loss strategies include personalised, flexible eating patterns focused on whole, minimally processed foods.

Including lean protein in your diet can be a useful strategy for managing weight. Protein-rich foods can help you feel fuller for longer, which may reduce the likelihood of snacking or overeating. They also play an important role in preserving muscle mass while losing weight, which helps maintain a healthy metabolism [1]. Examples of lean proteins include [2]:

• Skinless chicken or turkey

• White fish and oily fish like salmon or mackerel

• Eggs

• Low-fat dairy (Greek yoghurt or cottage cheese)

• Plant-based protein sources like tofu, lentils and beans

Research suggests that even small changes in protein intake can have a noticeable effect on the quality of your diet. The same research also states that people who eat more protein will naturally begin eating a healthier diet with more green vegetables and fewer foods high in sugar [3]. Protein is essential for managing your weight. When you are losing weight via exercise, particularly when it is rapid, you may lose bone density and muscle mass, rather than just fat [4].

Whole grains are another key food group that can support weight loss because of their high fibre content and nutritional value [5]. Unlike refined grains, whole grains retain all parts of the grain, including the bran and germ, which provide important nutrients and take longer to break down. This slower digestion process helps to prevent spikes in blood sugar, which can reduce cravings and support more stable energy levels throughout the day [6]. Examples of whole grains to add to your diet include [7]:

• Oats

• Brown rice

• Wholemeal bread

• Barley

• Quinoa

• Rye

It’s important to note, however, that the weight management effects of wholegrains will vary depending on the type of grain, how much it is eaten and how it is processed. Many foods that claim to use whole grains may have been heavily processed, which can reduce their benefits [8].

Fruits and vegetables are key to any balanced diet. These foods are naturally low in calories and high in fibre, which helps you feel fuller for longer and may reduce overall calorie intake. Many also have a high water content, which adds volume to meals without adding extra energy, supporting a healthy calorie balance.

Several studies have shown a strong link between higher fruit and vegetable intake and weight loss or reduced weight gain over time. For example, one study found that eating just 1.5 servings of fruit per day was consistently associated with weight loss across both short and long-term follow-up periods [9]. Another study confirmed that increasing intake of fruits and vegetables, particularly those high in fibre and with a low glycaemic load, was associated with reduced weight gain over time [10].

It’s not just about eating more of any fruit or vegetable; some types may be more effective for weight control than others. Research from Harvard suggests that non-starchy vegetables (such as broccoli, spinach and peppers) and certain fruits (including berries, apples and pears) are especially helpful when it comes to supporting weight loss, likely due to their high fibre content and lower impact on blood sugar levels [11].

People who regularly eat more fruits and vegetables also tend to make healthier choices overall, which may contribute to better weight management [12]. They also tend to consume more vitamins, minerals and antioxidants, supporting general wellbeing alongside weight management goals.

While adding more fruits and vegetables to your meals is a good step, variety and consistency are key. Combining these foods with lean proteins, whole grains and healthy fats can help create a satisfying and sustainable approach to eating that supports long-term health and weight control [13] [14].

Healthy fats often get overlooked when it comes to weight loss, but research shows they can play a role in supporting long-term weight management. While fat is higher in calories than protein or carbohydrates, the type of fat you eat matters far more than the amount alone. Including the right kinds of fats in your diet, such as nuts, seeds, oily fish, olive oil and avocados, can help you to feel fuller and reduce unhealthy snacking.

One study found that participants who ate more unsaturated fats, particularly polyunsaturated fats, lost more weight and body fat as part of a structured weight loss programme. Replacing saturated fats with unsaturated fats helps reduce visceral fat, the harmful fat stored around internal organs [15].

These benefits are likely due to several factors. Healthy fats can help regulate blood sugar levels, reduce inflammation and improve the way the body uses and stores energy [16]. They may also support hormone regulation, which plays an important role in hunger, metabolism and fat storage [17].

It’s also worth noting that diets which include moderate amounts of healthy fat tend to be easier to stick to, as they make meals more satisfying and enjoyable. According to Harvard researchers, unsaturated fats are linked to a lower risk of heart disease and may help maintain a healthy weight when eaten as part of a balanced diet [18] [19].

Sugar-free dark chocolate, when eaten in moderation, may offer benefits for those looking to manage their weight. Choosing varieties with a high cocoa content (70% or more) that contain more flavanols (natural plant compounds thought to support fat metabolism and improve insulin sensitivity) may contribute to weight control.

Studies have found that cocoa consumption is associated with small but significant reductions in body weight, BMI and waist circumference in overweight and obese people. These effects were most noticeable with daily amounts of 20 grams or less and when consumed for more than four weeks [20].

Moderation is essential. Dark chocolate is still an energy-dense food, and eating too much can easily lead to excess calorie intake. A sensible serving of around 1-2 squares a day (roughly 10-20 grams) can be enjoyed as part of a balanced diet that includes whole foods, lean proteins and plenty of fibre.

Yoghurt can be a good addition to a weight-loss-friendly diet. It's rich in high-quality protein, which supports feelings of fullness and helps maintain lean muscle during weight loss. Yoghurt also contains calcium, probiotics and other nutrients that may contribute to better metabolic health.

Several studies have linked yoghurt consumption to lower body weight and reduced weight gain over time. In one long-term study, people who regularly ate yoghurt experienced less weight gain compared to those who didn’t, suggesting that it may help support weight maintenance when included as part of a balanced diet [21] [22].

More recent research has also shown that incorporating yoghurt into calorie-controlled diets can improve body composition by preserving lean mass while reducing fat mass [23]. This makes it particularly beneficial during periods of weight loss, when muscle loss is a concern.

The probiotic content of live yoghurt may also play a role in weight management by supporting gut health. Some studies suggest that a healthy gut microbiome is associated with better weight regulation, and fermented dairy products like yoghurt may positively affect this balance [24].

It’s important to remember that the type of yoghurt you eat matters. Many flavoured or low-fat yoghurts are high in added sugar, which could reduce their benefits. Choosing plain, unsweetened yoghurt can be a healthier alternative.

Fermented foods have gained attention in recent years for their potential to support gut health, which may influence weight management. These foods, such as yoghurt with live cultures, kefir, kimchi, sauerkraut and miso, contain beneficial bacteria that can help support a healthy gut microbiome. Research suggests that the balance of bacteria in the gut plays an important role in digestion, inflammation and even the way the body stores fat [25].

One study from Stanford University found that participants who followed a diet rich in fermented foods experienced increased gut microbiome diversity and a reduction in inflammation, both of which are linked to improved metabolic health [26]. Chronic low-grade inflammation is often associated with obesity, and reducing this inflammation may support more effective weight regulation over time.

Fermented foods may also help influence appetite regulation, improve nutrient absorption and support a stronger gut barrier. These effects can contribute to better overall digestion and metabolism, which may indirectly support healthy weight loss or prevent weight gain [27].

The benefits of fermented foods can also depend on the specific strains of bacteria present, how often you eat them and how they are incorporated into the diet. Some studies suggest that fermented vegetables, in particular, may be effective in modulating gut bacteria associated with body weight [28].

Incorporating fermented foods into your meals, alongside other whole, minimally processed foods, may offer added benefits for weight management, especially when combined with a diet high in fibre, protein, and a variety of plant-based foods.

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

Managing weight through diet isn’t about quick fixes or cutting out entire food groups, it's about building balanced, sustainable habits that support your body’s needs over time. Choosing foods that promote fullness, support digestion and maintain muscle mass can make a real difference.

Lean proteins, whole grains, fruits and vegetables, healthy fats and fermented foods each offer unique benefits that contribute to a healthier weight and better overall well-being. Even small changes, such as switching to wholemeal bread or including a serving of yoghurt or dark chocolate, can be meaningful when part of a consistent and thoughtful eating pattern.

[1] The role of protein in weight loss and maintenance - PubMed

[2] Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss - PubMed

[3] Higher Protein Intake While Dieting Leads to Healthier Eating | Rutgers University

[4] Weight-loss success depends on eating more protein, fiber while limiting calories, study says - University of Illinois

[5] Weight loss induced by whole grain-rich diet is through a gut microbiota-independent mechanism - PMC

[6] Whole grain and body weight changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies - ScienceDirect

[7] Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial - BMJ

[8] The Role of Whole Grains in Body Weight Regulation - ScienceDirect

[9] A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women - PMC

[10] The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies - PMC

[11] Which fruits and vegetables are best for weight loss? - Harvard Health

[12] Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies | PLOS Medicine

[13] Weight loss effects from vegetable intake: a 12-month randomised controlled trial | European Journal of Clinical Nutrition

[14] Systematic review and meta-analysis of the effect of increased vegetable and fruit consumption on body weight and energy intake | BMC Public Health

[15] Monounsaturated Fat vs Saturated Fat: Effects on Cardio-Metabolic Health and Obesity - PMC

[16] Study: Balanced high-fat diet improves body composition, inflammation - Vanderbilt

[17] The Skinny on Fat | NIH News in Health

[18] The truth about fats: the good, the bad, and the in-between - Harvard Health

[19] Fats and Cholesterol - The Nutrition Source

[20] The effect of cocoa consumption on the anthropometric outcomes in overweight and obese subjects: A time and dose–response meta-analysis of randomized controlled trials - ScienceDirect

[21] Is consuming yoghurt associated with weight management outcomes? Results from a systematic review - PMC

[22] The effect of daily fortified yogurt consumption on weight loss in adults with metabolic syndrome: A 10-week randomized controlled trial - ScienceDirect

[23] Yogurt and weight management - ScienceDirect

[24] Impact of yogurt on appetite control, energy balance, and body composition | Nutrition Reviews | Oxford Academic

[25] Fermented Foods in the Management of Obesity: Mechanisms of Action and Future Challenges - PMC

[26] Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds | News Center

[27] Effects of kimchi consumption on body fat and intestinal microbiota in overweight participants: A randomized, double-blind, placebo-controlled, single-center clinical trial - ScienceDirect

[28] The anti-obesogenic effects and underpinning mechanisms of fermented plant-based foods: A review - ScienceDirect