When losing weight, it’s about eating the right balance of wholesome foods to help keep your body nourished. Any weight loss plan should include a variety of nutrient-dense foods like vegetables, whole grains, fruit, lean protein, legumes, nuts, seeds and healthy fats. Many of the "best" foods on this list have a tendency to add lots of nutrients and few calories, while the "worst" foods tends to be high in calories and over-consumed nutrients like saturated fat and added sugar. Although there are many more foods that can be added to this list, here are our top picks for the five best and five worst foods when you’re trying to lose weight.

Greek yogurt is packed with protein: about 15 grams per 6 ounce serving of nonfat plain. As protein takes longer to digest, Greek yogurt can help you feel fuller longer. Feeling full and satisfied is especially important when you are trying to lose weight, since it can help minimize those extra snack cravings. In addition, a study published in the International Journal of Obesity found that obese participants who ate yogurt daily over the course of three months lost more body fat while maintaining lean tissue compared to those who did not eat yogurt daily. Those eating yogurt also lost more inches around their waist.

A study published in the New England Journal of Medicine looked at the diet of 120,877 men and women over 20 years to determine which foods led to long-term weight gain. Potato chips topped the list of foods and were most strongly associated with a four-year weight change of 1.69 pounds. Although potato chips on occasion can fit into a weight loss plan, eating them regularly (or even daily!) can certainly lead to weight gain.

Eggs contain protein and fat, which help keep you feeling satisfied. One study examined 30 overweight women after they after they ate eggs for breakfast instead of bagels. The study found that eggs at breakfast increased the feeling of fullness and those participants ate less for the next 36 hours. Although more research is needed in the role of eating an egg-based breakfast on weight loss, eggs can certainly be part of a healthy weight loss plan.