It is recommended healthy foods to lose weight for a strict diet. Although, a balanced healthy diet involves a variety of foods so that the body receives balanced nutrients as possible, particularly when it comes to losing weight.
A study has shown that weight loss can be achieved through a variety of methods, but long-term maintenance of lost weight is much more challenging (1). Studies and research have shown that certain foods tend to be more effective for weight loss due to their properties and composition.
But, remember, the key to weight loss is diet quality, not quantity, a new study finds (2). So, here are twenty best foods that can be considered the best weight loss foods.
Table of Contents
- Best Foods for Weight Loss:
- 1. Boiled Potatoes
- 2. Salmon
- 3. Pepper
- 4. Grapefruit
- 5. Chia Seeds
- 6. Leafy Greens
- 7. Cruciferous Vegetables
- 8. Yogurt
- 9. Eggs
- 10. Tuna
- 11. Cottage Cheese
- 12. Meat
- 13. Nuts
- 14. Coconut Oil
- 15. Soups
- 16. Fruits
- 17. Avocado
- 18. Whole Grains
- 19. Legumes and Beans
- 20. Apple Cider Vinegar
Best Foods for Weight Loss:
1. Boiled Potatoes
Potatoes have many characteristics that make them beneficial food for health and weight loss. White, boiled potatoes ranked the highest of all foods tested on the Satiety Index (3). This scale measures how fulfilling different foods are. Eating white, boiled potatoes will help you feel fuller, and hence, you eat less of other foods.
Salmons are oily fish which have many health benefits for the human body. They have relatively few calories and keep you full for a longer period.
Fish also supply a significant amount of iodine to our bodies. According to a study, Iodine is essential for the proper functioning of the thyroid, which is responsible for controlling metabolism (4).
Salmon also contains large amounts of Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease. For this reason, salmon fish consider as one of the best food for weight loss.
According to a study, chili peppers contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning (5). It is a common ingredient in many commercial weight-loss supplements.
Black pepper is the dark horse of spices which has various health benefits and weight loss is one of them. Research shows that black pepper contains piperine, which prevents fat cell differentiation, enhances fat metabolism, and increases the bioavailability of nutrients (6). Black pepper also considers as one of the home remedies for weight loss.
Related: 15 Best Home Remedies for Weight Loss in 2 Weeks
One fruit that is extra effective for weight loss is grapefruit. The link between consuming grapefruit and its effects on weight control has also been studied directly. In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds over a period of 12 weeks.
5. Chia Seeds
Chia seeds are one of the most nutritious foods. They have low carbohydrates and high fiber content which is great for weight loss. Due to this high fiber content, chia seeds can absorb up to 12 times their weight in water and expand and turn gel-like in your stomach (7).
Moreover, some studies have also shown that chia seeds can help reduce appetite, making it a useful part of the weight loss diet (8, 9).
6. Leafy Greens
Leafy greens, including kale, spinach, collards, swiss chards, and a few others are very effective as natural weight loss foods. They are low in calories and carbohydrates but have a high content of fiber.
Moreover, they are also rich in all sorts of antioxidants, vitamins, and minerals, including calcium, which makes leafy greens the perfect foods to include in your meals if you need to lose weight at home.
According to some studies, calcium helps burn fat in our bodies (10).
7. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, cauliflower, cabbage, and brussel sprouts have a high fiber content. Hence, they tend to be incredibly fulfilling.
These vegetables also have an optimum combination of protein, fiber, and low energy density, which makes it perfect to add to your weight-loss diets for weight loss fast.
Yogurt contains probiotic bacteria that can improve the functioning of the digestive system.
One study found that yogurt may reduce the incidence of obesity (11).
Having healthy guts help protect against inflammation and leptin resistance, which is the main hormonal cause of obesity.
In this way, consuming yogurt can help fight against weight gain.
Yogurt is a combination of carbs and protein elements that helps stabilize insulin, a hormone that tells your body to store calories as fat when levels get too high.
Because of this reason, yogurt considers as the best food for weight loss that helps fight against belly fat.
One study found that eggs for breakfast enhance weight loss on a calorie-restricted diet, compared to bagels (12). So, eggs might be one of the best food for weight loss.
They are rich in protein and healthy fats and can make you feel full in a lesser number of calories.
Eggs are also incredibly nutrient-dense and can help you get all the nutrients you need on a calorie-restricted diet.
Tuna is a lean fish with low fat and calorie and high protein content, which is why it is popular among bodybuilders and fitness models as an effective weight-loss food.
Because of high in protein and low in calories content in tuna makes it a healthy addition to diets for weight loss fast.
If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, not oil.
11. Cottage Cheese
Dairy products such as cottage cheese are very rich in proteins and have very little fat and carbohydrates. Cottage cheese is also very satiating, making you feel full with a relatively low number of calories.
Related: 15 Food to Avoid During Weight Loss Diet
Many of us believe that meat causes various health problems despite a lack of good evidence to support these negative claims.
However, processed meat is unhealthy, research shows that unprocessed red meat does not raise the risk of heart disease or diabetes (13).
Meat is considered as one of the weight-loss food because it’s high in protein. Protein is the most fulfilling nutrient, and eating a high-protein diet can make you burn up to 80 to 100 more calories per day.
So, eating unprocessed lean meat can be a great way to increase your protein intake. Just simply replacing some of the carbs or fat in your diet with protein could make it easier for weight loss fast.
Nuts contain balanced amounts of protein, fiber, and healthy fats, which makes them an excellent snack. According to studies, eating nuts can improve metabolic health and even cause weight loss (14).
Moreover, population studies have also shown that people who eat nuts tend to be healthier and leaner, than the people who don’t (15). So, it is a great idea to add nuts to your weight-loss diets for weight loss fast.
14. Coconut Oil
Coconut oil contains high amounts of a medium length called Medium Chain Triglycerides (MCTs). Studies have shown that these fatty acids boost satiety compared to other fats, as well as increase the number of calories burned (16).
One such study was conducted individually, in men and women, and it showed that coconut oil led to reduced amounts of belly fat (17, 18)).
Foods with high water content, such as fruits and vegetables, have a low energy density and tend to make people consume lesser calories. It is quite easy to add water to our food by making soup.
Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories (19, 20).
Studies have shown that people who eat more fruit tend to be healthier than people who don’t (21, 22).
Fruits have properties that aid in weight loss which make them effective and tasty part of the weight-loss diet plan.
Avocado is a fruit which is rich in healthy fats, and also have a high-water content.
Moreover, they also contain essential nutrients, such as fiber and potassium, making them one of the best foods for weight loss.
18. Whole Grains
Fiber foods for weight loss are often recommended by many health specialists. Whole grains such as oats, quinoa, and brown rice contain fiber and protein.
Moreover, oats contain large amounts of soluble fibers called beta-glucans, which have been shown to increase satiety and improve metabolic health.
19. Legumes and Beans
Some beans and legumes can be effective for weight loss, such as lentils, black beans, kidney beans. They are rich in protein and fiber both lead to satiety.
20. Apple Cider Vinegar
Several studies have shown that apple cider vinegar can be useful for people who are trying to lose weight as it can increase feelings of fullness (23, 24, 25). So, it will be wise to add vinegar in your weight loss diet plan.
People who are aiming to lose weight should definitely add these beneficial and effective weight loss foods to their diets to achieve better results. Also, remember to consult with your doctor before starting any kind of weight-loss diet.
Related: 20 Best Ways to Weight Loss at Home