16 Foods Nutritionists Eat When They Want to Lose a Few Pounds

Lots of people call on nutritionists to help them overhaul their diets when they want to slim down. But what do R.D.s make sure to eat themselves if they notice their jeans have gotten a little snug? We surveyed 10 to find out which foods they swear by when they want to see results. And we're happy to say that, while lots of veggies made the list, there are also some other options that will help you keep things interesting when you're trying to drop a dress size. 

"When I'm trying to shave off a few pounds, I drink at least two glasses of green tea a day and aim for a mix of protein, such as salmon and eggs.  On these days, I also make sure to up my greens. Combined with the protein, you'll feel fuller for longer!" —Keri Glassman, R.D., Women's Health contributor

MORE: The Right Way to Drink Green Tea for Weight Loss 

"Nuts—they're high in fiber, and nut eaters are generally healthier." —Kristin Kirkpatrick, M.S., R.D., a wellness manager at the Cleveland Clinic Wellness Institute

"Cauliflower. At just 25 calories per cup, it's a calorie bargain. Plus, it's super versatile, so you can use it as a low-carb alternative for your favorite foods…make cauliflower mashed 'potatoes,' create a cauliflower pizza crust, or pulse it in a food processor for 'rice.' I also eat cucumbers. It's just 45 calories for a whole cuke, and they're loaded with water. I like to cut into disks you can dip into yogurt or simply sprinkle with garlic powder." —Joy Bauer, M.S., R.D., the nutrition and health expert for NBC's TODAY Show and Founder of NourishSnacks 

MORE: The 5 Best Summer Foods to Detox and Lose Weight 

"Veggies just about sum it up. For the most part, non-starchy veggies (i.e, not potatoes/squash/corn/peas). They're low-calorie, high-fiber, and high in water content—which means that you can eat more of them for a relatively low calorie impact. Just thinking about making most of your meal veggie-based (soups, salads, sauté with garlic and a little olive oil) helps to keep total calorie content at bay while still being vitamin/mineral rich and not leaving you feeling hungry." —Jaclyn London, M.S., R.D., senior clinical dietician at Mount Sinai Hospital

"When I notice something is a little on the tight side, I take a few days and clean up my eating. I have eggs for breakfast definitely for a great protein punch, and I normally add avocado for some extra fat to keep me full and provide me with potassium to help reduce bloat. I also try to eat asparagus a lot, too, during those 'slim down' days to help get rid of extra water weight!" —Brooke Alpert, M.S., R.D., founder of B Nutritious

"I don't believe in dieting and never really do this. If anything, though, I'll have lots of vegetables (greens specifically) if I feel like I need to clean up my diet a bit. And lots and lots of water!" —Katie Cavuto, M.S., R.D., the dietician for the Phillies and the Flyers

"Water is extremely important for weight management. Our bodies will often feel hungry when we are actually just thirsty. I make my own fruit-infused water with citrus peels and cut fruit. I also have lots of non-starchy veggies. Fiber keeps us full and keeps our gut bacteria healthy, which research shows may play an important role in metabolism and weight management." —Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist

MORE: 5 Ways to Make Water Taste Better (So You'll Drink More of It) 

"Honestly, I never really want to lose a few pounds. But for my patients, I would suggest almonds (so you're never caught without a healthy snack option), oatmeal (since the best way to start the day is with a filling breakfast), and veggies. You need lots of veggies on-hand so you can build your meal up and not your calories." —Keri Gans, R.D., author of The Small Change Diet

"When I'm trying to lose a few pounds, I try to eat less. I don't really have foods that I load up on, but I do love to have lean protein options like canned tuna and nitrate-free jerky to satisfy me. And lots of fresh fruit like strawberries, watermelon, and kiwi." —Mitzi Dulan, R.D., author of The Pinterest Diet

"Having a six-month-old, I'm extra-careful about what I eat. I'm happy to say I'm now at my pre-pregnancy weight. My go-tos were: pumpkin seeds (they taste great and are incredibly filling), wraps made with Mission Carb Balance Tortillas (these high-fiber wraps keep me feeling full), and Greek yogurt (it's higher in protein than regular yogurt)." —Shelly Marie Redmond, R.D.

MORE: How Long Does it REALLY Take to Lose Baby Weight? 

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