Eating nutrient-rich foods, but we most need to learn about a weight loss diet such as lean protein and legumes, can improve your overall health and help you control your weight.
While weight loss is not a magic bullet for health and not everyone needs to seek it, it may be something you want to aim toward to feel your healthiest. Just make sure to check with a healthcare expert before making dramatic adjustments.
If losing weight is your aim, these 16 foods may assist in promoting a healthy weight loss diet journey.
Table of Contents
1. Eggs for weight loss diet
Eggs are highly nutrient-dense and abundant in protein and fat, which help you feel full.
In a 2020 study by Trusted Source that included 50 patients with overweight or obesity, researchers discovered that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — enhanced participants’ feelings of fullness for the next 4 hours.
Similarly, an older studyTrusted Source including 48 individuals revealed that those who ate a breakfast comprising egg protein, as well as high-fiber foods, felt more satiety (fullness) than those who ate low-fiber cereal and milk.
2. Leafy greens
Leafy greens such as kale, spinach, and collard greens carry fiber and minerals that can help keep you satisfied and hydrated.
What’s more, leafy greens include thylakoids, plant components that have been linked to trusted Source with enhanced fullness and better appetite management.
However, additional research is needed on the benefits of thylakoids from food sources rather than supplements.
3. Fish for weight loss diet
Fish is rich in high-quality protein, healthy lipids, and other critical nutrients. That combination keeps you feeling full and can help Trusted Source you control your weight.
What’s more, fish — and seafood in general — may give a large amount of iodine, which is important for sustaining Trusted Source thyroid function and metabolism.
4. Cruciferous veggies
Like other vegetables, cruciferous vegetables such as broccoli, cauliflower, and cabbage are high in fiber and tend to be highly filling.
Cruciferous vegetables are wonderful to include in your meals if you want to lose weight because they are high in fiber and low in calories.
5. Chicken breast and certain lean meats
Skinless chicken breast and lean red meats such as tenderloin and flank steak pack protein and iron and have less saturated fat than other types of meat. All these features make them fantastic candidates to promote weight loss diet management.
Just be sure to enjoy red meat in moderation and select healthier cooking methods, such as baking, roasting, grilling, or sautéing, wherever possible to help minimize any bad health impacts.
Limiting smoke and wiping away drippings while cooking red meat will also help prevent Trusted Source the production of toxic substances that have been linked to cancer.
6. Potatoes and other root vegetables
Potatoes and other root vegetables have various qualities that make them ideal foods for weight loss and optimal health.
On a scale called the Satiety Index, which assesses how satisfying different foods are, boiling white potatoes scored Trusted Source the highest of all the foods evaluated.
If you allow potatoes to cool after cooking, they will generate substantial levels of resistant starch, a fiber-like material that has been linked Trusted Source to weight loss in animal experiments.
Out of various cooking methods, baking or roasting potatoes will more positively affect your health and weight than frying.
7. Beans and legumes
Beans and other legumes, such as lentils, black beans, and kidney beans, can be useful for weight loss.
These foods tend to be Trusted Sources high in protein and fiber, two nutrients that promote fullness. They also may include some resistant starch.
8. Soups
Between the slurping, smelling, tasting, cooling, and chewing, soup may take you longer to eat than other dishes. This may helpTrusted Source you eat more thoughtfully.
A 2007 study by Trusted Source states that including a vegetable-based clear soup before your meal might also be a strategy to feel fuller and eat less overall, which may assist in weight loss diet. Broth-based or tomato-based soups help weight management better than creamy or cheesy soups.
Heads up
Trying to “do it right” when it comes to nutrition may feel attractive, but it can backfire.
If you feel preoccupied with food or your weight, experience guilt about food choices, or engage in restrictive diets, consider discussing with a healthcare expert, such as a certified dietitian.
Disordered eating patterns or eating disorders can affect anyone and are caused by a combination of causes, so it’s crucial to ask for treatment.
For eating disorder-specific help, the National Alliance for Eating Disorders offers a daytime helpline staffed by professional therapists and an online search engine for treatment choices.
9. Cottage cheese
Eating cottage cheese is an excellent Trusted Source way to enhance your protein consumption. It’s also quite filling and high in calcium.
There may also be a Trusted Source of a link between calcium and vitamin D intake and body weight, although more research is needed in this area.
10. Avocados
Not only are avocados rich in heart-healthy fats, but they also contain Trusted Source a lot of water and fiber, which makes them quite full.
Additionally, they assist your body absorb crucial fat-soluble vitamins. They also include numerous key nutrients, including potassium, which is important for regulating blood pressure and promoting heart health.
It’s important keeping in mind that avocados are calorie-dense, so being cautious of quantities is key when weight loss is your objective.
11. Nuts
Nuts are high in heart-healthy unsaturated fat and deliver Trusted supply a fantastic supply of protein, fiber, and other plant elements that support heart health.
Studies have shown Trusted Source that consuming nuts can aid enhance metabolic health and even support weight loss.
But as with any high fat food, it’s a good idea to be cautious of portion proportions when eating nuts and to stick to the recommended serving size of 1 ounce.
12. Whole grains
Recent studies indicate that a diet rich in whole grains can assist support Trusted Source healthy weight loss to a greater degree than refined grains.
That’s because they’re filled with fiber and contain a significant amount of protein. Notable examples include oats, brown rice, and quinoa.
13. Chili pepper
Chili peppers contain capsaicin, a chemical that makes hot peppers like chili peppers fiery.
Some study reveals that capsaicin can boost Trusted Source how fast your body metabolizes fat and raise your sensation of fullness. Together, these elements may help your healthy weight loss journey.
Still, additional research is needed to learn about this effect, especially considering capsaicin from food sources.
14. Fruit
Most fruits contain qualities that make them perfect for helping you reach or maintain a moderate weight.
Even though fruits include natural sugar, they’re low in calories and loaded Trusted Source with micronutrients. Plus, their fiber content helps prevent sugar from being released too quickly into your system.
Whenever possible, it’s a good idea to consume a variety Trusted Source of fruits of different colors, particularly those that are in season, such as strawberries, peaches, blueberries, apples, or grapes.
15. Chia seeds
Chia seeds are incredibly nutritious and rich in fiber, which helps improve feelings of fullness.
In one small 2017 studyTrusted Source with 24 people, those who ate either 0.25 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds with yogurt as a midmorning snack had higher feelings of fullness and ate less at lunch.
What’s more, chia seeds are high in omega-3 fatty acids Trusted Source, which may promote Trusted Source weight loss diet management.
16. Greek yogurt
Greek yogurt is helpful for weight management, as it contains Trusted Source a significant amount of protein per serving.
What’s more, several types of yogurt contain helpful live and active probiotic bacteria cultures that can help enhance your gut health.
Consider picking full-fat yogurt. While the data is currently mixed, several studies show eating full-fat dairy is connected to Trusted Source with a lower probability of acquiring obesity and type 2 diabetes over time.
In addition, full-fat dairy can help you feel satisfied longer, albeit someone who is adding nuts and seeds to their yogurt might not necessarily benefit from a full-fat yogurt because the nuts and seeds add enough beneficial fats. Also, doubling up may just increase the number of calories being ingested.
FAQs
What foods help weight loss?
Fruits and vegetables are high in fiber but low in calories, so eating them in place of higher-calorie snacks may aid with weight loss.
Losing roughly 1–2 poundsTrusted Source per week is generally regarded the quickest healthy weight loss rate.
What foods burn more abdominal fat?
A 2022 studyTrusted Source Studying 260 men and 200 women with type 2 diabetes reveals that maintaining a high-fiber diet may support lower body fat. Examples include chia seeds, whole grains, cruciferous veggies, and legumes.
But nutrients on their own cannot alter your body’s fat-burning function. The only way you can urge your body to burn fat is by consuming fewer calories than it burns.
What food burns the most weight?
High protein foods may be Trusted Source especially useful for weight loss. Lean meat, fish, lentils, and dairy products are great sources of protein. But to lose weight, you also need to make sure you’re eating less calories than your body burns.
The Bottom Line
Many foods are enjoyable, nutritious, and supportive of your aims to reach or maintain a reasonable weight loss diet. These are mostly entire foods including fish, lean meats, vegetables, fruit, nuts, seeds, and legumes.
Eating these healthy meals in moderation and keeping physically active can help construct a route that leads to a health-promoting lifestyle.