A healthy, calorie-controlled diet, combined with regular exercise, will always be the foundation of a healthy weight loss. Forget about those fad diets and outright scams that promise quick and easy weight loss.
If you want to achieve long-term weight loss success, you must be willing to let go of your unhealthy habits and make permanent, healthy lifestyle changes.
In addition to regular exercise, incorporate these 20 of the best and healthiest foods for weight loss into your diet for best results.
1. Leafy greens
Leafy greens, including Swiss chard, spinach, collard greens, and kale, are packed with fiber and nutrients that keep you hydrated and satiated. And that makes them perfect for achieving or maintaining a healthy weight! They can help reduce your cravings for less nutritious foods.
In addition, they also contain the plant compound thylakoids, which have been shown in at least two human studies to be associated with better appetite management and increased satiety.
Participants in these studies only took 5 grams of thylakoid supplement, and they reported better appetite management, leading to weight loss.
However, it is important to note that these studies are small, thus necessitating more research in humans to fully elucidate the effect of thylakoid on weight loss.
Nevertheless, adding leafy greens into your diet can aid your healthy weight loss goals.
2. Cruciferous vegetables
Cruciferous vegetables, including Brussels sprouts, broccoli, cabbage, and cauliflower, are jam-packed with fiber, making them incredibly filling.
Also, they provide decent amounts of protein and have a low energy density, which makes them among the best and healthiest foods for weight loss.
What’s more, they contain compounds that may reduce your risk of certain cancers. However, it is worth noting that these cannot replace the proper cancer treatment.
3. Potatoes, turnips, and other root vegetables
Surprisingly, potatoes, turnips, and other root vegetables contain an incredibly diverse range of nutrients and several other properties that make them among the healthiest foods for weight loss and optimal health.
They also contain potassium, which is a nutrient that plays an important role in blood pressure control.
Plus, cooled boiled potatoes, in particular, are high in resistant starch, which is a fiber-like substance that has been found to be beneficial for weight loss.
4. Beans and legumes
Beans and other legumes, including black beans, kidney beans, and lentils, are rich in fiber and protein, making them among the best foods for weight loss.
It can be noted that both fiber and protein promote satiety, which can result in weight loss. These two nutrients also hold some resistant starch, which is also beneficial for weight loss.
Keep in mind though that beans have high fiber content, which may cause gas and bloating in some people. Try to soak the beans for several hours before preparing to help mitigate these side effects.
5. Soups
Having a cup of soup on the side may help you eat less during your meal.
Soups can also help keep you hydrated, as they are inherently liquids, thereby encouraging feelings of fullness and weight loss.
In fact, soup has been suggested in some studies to help increase feelings of fullness, which in turn can reduce your calorie intake per day.
Make sure to add only healthy weight loss-friendly ingredients and avoid artificial creams and processed meats for best results.
If you want to add creaminess to your soup, you can try blending avocado to also increase the fiber count of your soup.
6. Fruit
Fruits are no doubt nutrient-dense and most of them have properties that make them weight loss-friendly.
In fact, people who eat most fruits and vegetables have been shown in numerous population studies to be healthier than those who don’t.
Fruits have a low energy density and fiber content, which can both contribute to weight loss. It is however important to note that fruits contain natural sugar, so it is best to control your portion sizes if you are following a very low-carb diet.
7. Grapefruit
Grapefruit is another food that can be added to the list of top healthiest foods for weight loss. It is nutrient-dense and high in fiber, thus having the ability to promote feelings of fullness.
Eating half of a fresh grapefruit 30 minutes before meals promotes satiety, thus helping you eat fewer overall calories. In fact, it has been demonstrated in an older 12-week study of 91 obese individuals to cause a 3.5-lb weight loss.
It is however important to note that nothing is better than eating a variety of fruits and vegetables every meal.
Also, grapefruit and its juice can interfere with certain medications, so make sure to avoid them if you are taking certain medications, such as blood pressure medications.
Thus, further human studies on the effects of grapefruit on weight loss are still needed.
8. Whole eggs
Whole eggs are certainly among the most common foods for weight loss. They are rich in protein and healthy fat, which promote satiety.
Eating eggs and buttered toast for breakfast, instead of cereals, has been shown in a study of 50 people to help extend feelings of satiety for 4 hours.
Additionally, people who ate an egg-based breakfast have been found in another study among 48 healthy adults to experience higher satiety than those who ate cereal and milk.
With increased satiety comes reduced calorie intake; thus, it can be deduced that eggs may support your weight loss goals.
What’s more, eggs are packed with a ton of healthful nutrients, including vitamins A, E, B5, and B12, as well as phosphorus, iodine, and iron.
9. Skinless chicken breast and certain lean meats
Skinless chicken breast and some lean meats are naturally rich in iron and protein and low in calories.
It can be noted that increased protein intake may promote weight loss and help maintain lean body mass. Plus, providing less saturated fat, these cuts better support heart health and weight management.
10. Salmon
Salmon and other fatty fish are not only nutrient-dense but also incredibly filling.
Providing excellent amounts of healthy fats, high quality protein, and several important nutrients, eating salmon helps keep you satiated and subsequently lose weight.
Salmon is also packed with omega-3 fatty acids, which has been shown to help reduce inflammation. It can be noted that inflammation can give rise to metabolic disease and obesity.
Plus, several types of seafood, salmon included, also contain high amounts of iodine, which is beneficial for proper thyroid function. It can also be noted that thyroid hormones are necessary for regulating metabolism.
11. Tuna
Tuna is a lean fish that is incredibly rich in protein and healthy fats. Thus, it helps keep you feeling full for longer, which can lead to weight loss.
Tuna contains nutritious fish fats, which are beneficial for the eyes and brain.
Tuna packed in oil could be more filling as they contain more sodium, fat, and calories, while tuna canned in water contains fewer calories. Feel free to choose any of these depending on your needs during the day.
12. Cottage cheese
Loaded with protein, dairy products are also one of the best foods for weight loss.
Cottage cheese in particular is mostly protein and high in calcium. Thus, it is not only beneficial for weight loss but also for building and maintaining muscle.
Other dairy products that are loaded with protein include skyr and Greek yogurt.
13. Avocados
Loaded with water and fiber, avocados are greatly satiating, making them one of the best foods for weight loss on the planet.
Eating avocados has been suggested in some research to make you feel more satisfied and less hungry, making it a valuable food when it comes to appetite control and weight management.
But since this unique fruit is high in carbs, make sure to be mindful of your portions as well to achieve your weight loss goals.
14. Nuts
Nuts are packed with fiber, protein, healthy fats, and other plant compounds that are beneficial for heart health.
Eating nuts has been shown in studies to promote weight loss and improve metabolic health.
Like avocados and other high-fat food, you also need to be mindful of your portions and eat nuts only to the point of satiety, especially if you are aiming to lose weight.
15. Whole grains
Whole grains, such as brown rice, oats, and quinoa, are surprisingly one of the best foods for weight loss. They contain a decent amount of protein and are loaded with fiber.
In fact, a diet rich in whole grains has been shown in research to help support your healthy weight loss journey.
When consumed in moderation, refined grains like most commercial baked goods can be OK. Just don’t make them the foundation of your diet; otherwise, they might cause unwanted weight gain.
16. Chili pepper
Chili pepper is also one of the best foods for weight loss.
It carries capsaicin, which is an active component of chili peppers that has been shown in some studies to potentially increase satiety and improve how fast your body burns fat.
The substance is actually a common ingredient in most commercial weight loss supplements. This is because capsaicin supplements have been shown in studies to increase metabolism.
However, those who were used to eating spicy food did not experience the same effect. Thus, further study is necessary to fully elucidate the effect of capsaicin on weight management.
17. Chia seeds
Chia seeds are no doubt among the best foods for weight loss.
Although an ounce of chia seeds contains 12 grams of carbs, about 10 grams of which are fiber. Thus, they are considered low-carb and one of the best fiber sources on the planet. This makes it a great addition to your diet.
In fact, those who consumed chia seeds with yogurt as a mid-morning snack have been found in one study in 24 adults to experience increased feelings of satiety.
In addition, chia seeds contain great amounts of omega-3 fatty acids, which may be beneficial for your weight loss goals.
18. Unsweetened Plain Greek yogurt
Unsweetened plain Greek yogurt is another excellent weight loss food, providing twice the amount of protein as regular yogurt.
It also contains probiotic bacteria that can be beneficial for your gut. A healthy gut may help protect against leptin resistance, which is one of the causes of obesity.
Make sure to choose yogurt with labels “active cultures” or “live cultures” to boost gut health.
You can also choose full fat yogurt. Full fat dairy has been shown in some studies to be associated with a reduced risk of type 2 diabetes and obesity.
19. Dark Chocolate
Dark chocolate provides wonders to your waistline.
Eating dark chocolate can help reduce sugar cravings, make you feel fuller for longer, and boost metabolism - all these can ultimately lead to weight loss.
In fact, women who ate chocolate at night have been shown in one 2021 study to have an improved metabolism and experience weight loss.
20. Watermelon
Watermelon is juicy and refreshing. It is among the many healthy foods for weight loss we can get on board with.
It is low in calories yet very satisfying, making it beneficial for weight loss.
People who eat watermelon every day for four weeks have been found in one San Diego study to experience significant reductions in their body weight and blood pressure.
The Take-Home Message
Fortunately, there are countless nutritious and delicious foods for weight loss.
These are mainly whole foods, including fruits, vegetables, lean meat, fish, seeds, nuts, and legumes, and some minimally processed foods, such as oatmeal and probiotic yogurt.
Eating these tasty and healthy foods, along with moderation and regular exercise, can help you achieve your weight loss and overall health goals. Keep this in mind: It’s all about feeling full and satisfied.
