Top 21 Best Foods for Weight Loss, According to Experts

You have decided to change your lifestyle and would like to learn how to control your weight? Then you can’t do without foods that are good for weight loss. And if you’ve failed before, don’t worry. That’s okay. Be patient and keep sight of your goal.

The most important thing about any diet is to know your calorie needs and stick to them. Also, knowing the body’s fat storage mechanism is necessary to understand the fat-burning process better.

You must have your list of weight loss-friendly foods and adapt it to your goals, lifestyle, and preferences. It will help eliminate all distractions and avoid disappointment.

So, what foods help in weight loss, and which of them to use? Read on to learn more about the best foods for fast weight loss that will perfectly complement your diet and make your taste buds go wild!

Also, learn how to include these foods in your diet and why they are important for good health. We will also discuss some harmful foods and how to avoid them. So let’s get started!

Chicken breast

Your diet must include meat! If you need foods for weight loss and muscle gain, you will hardly find anything better than chicken breast.

Chicken breast has the following benefits:

• It is an excellent protein source with zero carbohydrate content.
• It is low in fat and calories.
• It has a better balance of amino acids than beef or pork.
• It contains a lot of vitamin B6, which is necessary for protein metabolism.

So, this meat is ideal for those who want to stop the fat formation process and gain muscle mass. The chicken you eat must be skinless, not deep fried, and not topped with unhealthy sauces.

You can use some other kinds of lean meat as an alternative to chicken meat. Lean pork, beef, or other red meat contain their nutrients and can complement and diversify your diet.

Salmon

Why is fatty salmon a healthy and highly effective food to eat for weight loss?

Here are some of the reasons:

• It is low in calories and has no carbs.
• It is a great source of protein and omega-3 fatty acids.
• It is rich in antioxidants and vitamins, including astaxanthin and vitamin D.
• It contains thiamine, which helps metabolize carbs for energy production.
• It provides a rejuvenating and cosmetic effect.

Recently, salmon has become one of the most popular kinds of fish. And this is not only due to its many beneficial nutrients but also because of its unique flavor. Steamed or baked salmon goes well with vegetables, salads, soups, and various side dishes.

We recommend wild salmon rather than the farm-raised varieties. The former contains more nutrients.

Shrimp

Eating delicious diet food for weight loss can only make you happier, so why not treat yourself to shrimp? They are so tasty and healthy that they will do wonders for your mood and body.

First of all, shrimp have a low content of:

• carbohydrates,
• fats,
• calories.

So, you can safely eat them even on a strict diet. Moreover, they contain lots of protein the body absorbs as amino acids, turning it into a building material for body cells.

Shrimp are also a good source of:

• vitamin D,
• B vitamins (including niacin),
• selenium,
• vitamin E,
• omega-3 fatty acids.

These shellfish are also rich in various minerals, including the following microelements:

• potassium,
• selenium,
• magnesium,
• phosphorus,
• sodium,
• calcium,
• iron,
• zinc.

They contain antioxidants that are good for health. These antioxidants help protect your cells from damage, may prevent wrinkles, and reduce sun damage.

Tuna

To continue the topic of natural weight loss foods and close the one of seafood, one cannot but mention tuna. The high nutritional and low energy values of this fish make it an excellent food for fighting excess weight. Tuna is a cocktail of vitamins, minerals, and healthy fatty acids.

Each serving of fish is high in omega-3 fatty acids, which are very good for health and may protect against many diseases. In addition, tuna contains the essential substances, such as:

• Vitamins A, D, E, B6, B1, B2.
• Niacin.
• Folic acid.
• Minerals (phosphorus, magnesium, iron, etc.).

If you want to eat healthier foods, tuna is undoubtedly one of the best options in this case.

Fresh, steamed, or grilled fish is the best for weight loss. Canned tuna has more calories and fewer nutrients.

Eggs

Is the king of breakfast among the healthy foods for weight loss? The answer is yes.

• Egg yolks are healthy fat and protein.
• Egg white is only healthy protein.

Today, eggs are considered a superfood. They are full of nutrients, some of which are especially good for human health. These include:

• Vitamins A, D, E, K, B2, B5, B6, B12.
• Calcium.
• Zinc.
• Folate.
• Phosphorus.
• Selenium.
• Iodine.

For years, eggs have been considered unhealthy for their high cholesterol content. It was a common misconception that eggs lead to heart diseases and weight gain.

As for weight gain, eggs do not cause it directly. Excess weight is due to consuming too many calories and low levels of exercising.

Regarding cholesterol, eggs increase high-density lipoprotein (HDL), or “good” cholesterol. And higher HDL levels may help reduce the risk of cardiac diseases.

Like all foods of animal origin, eggs do not contain fiber. Eat them with veggies for breakfast for a fiber-rich and hearty meal, or add hard-boiled eggs to a salad for lunch.

Cottage cheese

You can use cottage cheese if you are looking for a light ingredient for tasteful and healthy dishes. This fermented dairy product is available in different forms, depending on its milk and fat content.

What do we know about cottage cheese?

• It is a source of healthy amino acids, microelements, and vitamins.
• The natural protein makes it one of such foods as fish and lean meat.
• The high content of calcium and phosphorus strengthens bone tissue.

Usually, low-fat cottage cheese is used in diets. This food helps burn the existing fats and prevents the accumulation of new ones. The most significant benefit of such a diet is that you will feel full, which most diets lack.

Greek yogurt

If you are fond of fermented milk products but don’t use Greek yogurt, it’s time to change that.

Here are some reasons for including Greek yogurt in foods to aid weight loss:

• It contains more protein (sometimes 2 times) than regular yogurt.
• It has a low content of fats, carbs, and calories and contains no sugar.
• It has many probiotics (friendly bacteria) essential for good gut health.
• It contains calcium, B vitamins, folic acid, riboflavin, pantothenic acid, and thiamine.

Because of its high protein content, this dairy product can help you reach a more acceptable weight. It is due to the ability of protein to maintain a feeling of satiety for several hours longer. Since Greek yogurt contains no sugar, it can also help control blood sugar levels.

Beans and other legumes

You should include legumes in an extensive list of weight-loss foods. The Fabaceae family plants are one of the best helpers in weight loss.

They contain plant proteins, slow-digesting carbs, and lots of fiber and healthy fats. The plants do not cause sudden blood sugar spikes, preventing not only weight gain but also diseases such as diabetes.

The legumes include the following filling foods for weight loss:

• Adzuki beans.
• Borlotti beans.
• Faba (fava) beans.
• Kidney beans.
• Black beans.
• Pinto beans.
• Chickpeas.
• Lentils.

Because legumes take longer to digest, we stay full longer and eat less food. You can lose weight with them slowly but surely. This reduces the risk of a yo-yo effect when you have eaten recently and are hungry again.

Broccoli and other cruciferous vegetables

Cruciferous vegetables are part of the Brassicaceae family. They are widely known for their specific taste and incredible health benefits.

This plant family includes the following well-known vegetables:

• Broccoli.
• Cabbage.
• Brussels sprouts.
• Cauliflower.
• Bok choy.
• Rocket.

Like other vegetables, cruciferous vegetables are high in fiber and great for satisfying hunger. Moreover, these vegetables contain much protein, less than legumes, but more than many other vegetables.

The combination of fiber, protein, and minimal calories make cruciferous vegetables perfect for including in your diet. In addition, they are a good source of vitamins and minerals, including vitamin A, vitamin C, vitamin K, potassium, and folic acid.

Eating cruciferous vegetables is a great way to get more nutrients with fewer calories and no sugar. You can safely add them to baked dishes, salads, and soups or use them as garnishes.

Avocado

Avocado is known as one of the superfoods due to its high nutritional value. It occupies one of the first positions in the list of the healthiest foods for weight loss.

Avocado stands out among fruits because of its high content of healthy fats (approximately 17% by weight). This fruit contains more fat than protein and carbs combined.

We can give you an idea of how much it is in a simple example. If we talk about a serving of 100 grams, boiled eggs contain 11 grams of fat and avocados contain 15-20 grams of fat (depending on the variety).

And the high-calorie content (about 160-180 calories per 100 grams) of this food is due to fats, not carbs. So, when you eat this fruit, you enjoy a pleasant taste, get full and remain so for a long time.

Avocado also contains some other essential nutrients, namely:

• Potassium.
• Zinc.
• Manganese.
• Magnesium.
• Iron.
• Copper.
• Calcium.
• Phosphorus.
• Vitamin E.
• Vitamin K.
• Niacin.
• Vitamin B 6.
• Vitamin C.
• Dietary fiber.
• Saturated fatty acids.
• Folic acid.
• Pantothenic acid.

As you can see, avocado is a relatively high-calorie but very healthy food.

Celery

Celery is an excellent example of a vegetable that can help in a weight management program. It is low-calorie, fat-free, and rich in nutrients. Since many have yet to learn about the specifics of this food, we will now discuss them.

Celery is the opposite of avocado in macronutrient content (proteins, fats, and carbs). To understand it, you should look at this table.

Celery has 5.8 times fewer macronutrients than avocado. As for fat, you will need 75 servings of celery or 1 serving of avocado to get the same amount of fat.

Celery contains many vitamins, but their percentage is not very high. But it also has many minerals, such as:

• Iron.
• Phosphorus.
• Sodium.
• Manganese.
• Molybdenum.
• Calcium.
• Magnesium.
• Potassium.
• Zinc.
• Copper.
• Selenium.

As you can see, celery is very low in calories and full of water and nutrients. You can only stay full for a short time on this food, but it can be an excellent addition to your diet.

Potatoes and other root vegetables

You may be surprised to see potatoes on the weight-loss food list. However, while potatoes and other root vegetables are not suitable for every diet, they can provide some benefits, especially if you cook them properly and eat them in reasonable amounts.

Root vegetables are a mandatory part of the diet of any human and a significant part of the diet of those who lose weight. They are a good source of dietary fiber, vitamins, minerals, and microelements.

Here is a list of healthy and tasty root vegetables:

• Onion.
• Carrot.
• Potatoes.
• Sweet potatoes.
• Parsnip.
• Beet.
• Turnip.
• Radish.

Root vegetables like potatoes used to have a bad reputation. They were often called “diet killers”. This opinion was related to the easily digestible starch and its wonderful taste. But if you eat more carbs than your body needs, it will store them as fat, leading to weight gain.

Another potential problem is how you cook root vegetables. For example, adding bacon, cheese, sour cream, or butter to mashed potatoes will make it a very high-calorie dish. Additionally, these ingredients will give the dish a better flavor, and it will be challenging to stop eating it.

Root vegetables are good and healthy foods, but you should control portion sizes and avoid unhealthy cooking methods (such as deep-frying). And always use different root vegetables to get a wider variety of nutrients.

Leafy greens

The key to losing weight is eating fewer calories than you burn. Crunchy, low-calorie leafy greens fit the ideal weight-reduction plan and satisfy your brain’s hunger center.

Here are three reasons why eating leafy greens can help you lose weight:

1. Decreased total calorie intake.
2. Metabolism acceleration.
3. Lots of recipes and menu ideas.

Leafy vegetables are low in carbs, so you won’t gain weight, and are rich in dietary fiber that is good for your gut microflora. Leafy greens contribute to the supply of microelements, vitamins, and minerals. This makes them perfect for weight loss.

Apples

Have you heard that one apple a day eliminates the need to see a doctor? Surely, you know that these fruits easily stimulate the satiety center, are rich in minerals, vitamins, and fiber, and are also low in calories. So, apples are a great weight-loss food you should keep in the kitchen.

However, we would like to give you three tips worth following.

1. Eat unpeeled. The apple peel contains most of the dietary fiber and nutrients. According to some data, an unpeeled apple contains 20% more potassium and calcium, 110% more vitamin C, 140% more vitamin A, and 330% more vitamin K than a peeled fruit. If you don’t like the peel texture, you can finely chop the apple or grate it.
2. Don’t add sugar. You can also use apples in various dishes, such as a pie. However, you should avoid foods with added sugar during low-carb diets. Apples slightly raise blood sugar levels. If you add sugar to them, it will not make sense.
3. Eat apples in the morning or as a snack. When you eat apples in the morning, the fructose they contain quickly turns into energy, which is scarce in the morning. If you eat an apple as a snack, the effect of dietary fiber will make you feel full. Eating apples is recommended for those who experience intense hunger before lunch or have a slight craving for sweets.

Grapefruit

Apparently, the grapefruit diet is not a myth. According to some studies, this fruit and its products provide a favorable effect on body weight. After 3 months, the participants in the experiment lost an average of 1.6 kg in weight.

There are many varieties of the grapefruit diet. In particular, a meal plan including half a grapefruit with every main meal is popular. You can use freshly squeezed grapefruit juice as an alternative.

The main advantage of this diet is that citrus fruits are a wonderful source of vitamins and low in calories. The vitamins found in them restore the body’s strength, especially in winter and early spring, when the reserves of vitamins in the body are low.

A large amount of vitamin C (about 30 mg per 100 grams) in the fruits helps the body resist viruses. Vitamin C is an antioxidant and essential for skin health. Grapefruit also contains other vital vitamins, such as:

• Thiamine.
• Niacin.
• Vitamin B6.
• Folates.

Unripe bananas

Bananas are among the most widely consumed fruits, both with and without diets. They are delicious and also contain many helpful substances, such as:

• Vitamin C.
• Riboflavin.
• Vitamin B6.
• Folates.
• Vitamin K
• Citric acid.
• Malic acid.

Bananas are an effective food for weight loss, but you’ll get even more benefits from green fruits, and we’ll show you why.

Unripe bananas have the following advantages compared to ripe ones:

• They contain 150% more fiber.
• They have 2.5 times less sucrose.
• They contain more resistant starch that regulates insulin levels and can increase post-meal fat burning by 30%.

Generally, people do not eat green bananas, mainly due to their typical hardness and high astringency caused by such soluble phenolic compounds as tannins. But they are a healthy source of many essential substances, so you should reconsider your opinion in their favor and add them to your diet.

Berries

Berries are perhaps the most wonderful gift of nature. They are delicious, healthy, and great for anytime snacks or main meals.

It is pretty clear that berries are amazingly healthy and nutritious. Indeed, berries are rich in vitamins and minerals essential for the body and help lose weight. In particular, this is because they are rich in fiber, and many of them have a low glycemic index.

A weight loss program can include the following “sweet helpers”:

• Blueberries.
• Raspberries.
• Blackberry.
• Strawberry.
• Boysenberry.
• Grape.
• Goji berries.

Apart from a wide range of vitamins and minerals, most berries contain a lot of anthocyanins. It is believed that these substances have the following characteristics:

• They prevent weight gain.
• They reduce blood pressure.
• They reduce the risk of cardiovascular diseases.
• They have hypoglycemic, anti-diabetic, antioxidant, anti-cancer, and anti-inflammatory properties.

Nuts

Even if you like nuts, you often avoid them, convinced that they prevent you from losing weight. Is it true?

The thing is that nuts are very healthy, as they are rich in nutrients and antioxidants. However, they also contain fats and carbs. That is why many people avoid them for fear of weight gain.

But nuts can be your faithful ally and part of a healthy diet, because:

• Eating nuts is related to decreased appetite and increased satiety.
• Nuts are an excellent source of protein, unsaturated fats, fiber, minerals, vitamins, and phytonutrients.
• Nuts are rich in tryptophan, providing higher levels of serotonin in the blood, which helps regulate mood, sleep, and digestion.

The following nuts can be helpful in your diet:

• Pistachios.
• Macadamia nuts.
• Almonds.
• Brazil nuts.
• Cashew nuts.
• Hazelnuts.
• Pine nuts.
• Walnuts.

At the same time, you should not eat many nuts. 30-35 g per day will help you fight excess weight.

Chia seeds

Chia seeds are a real food for real weight loss. This is because:

• They contain 30-35% dietary fiber.
• The seeds swell much in the gastrointestinal tract, becoming a natural appetite suppressant.
• They regulate intestinal motility and can help with constipation.
• The chia seeds contain a lot of saturated fats that are good for the heart, blood vessels, central nervous system, psyche, etc.
• They have a high ability to absorb toxins from the blood and tissues.
• The seeds reduce cholesterol and glucose levels in the blood.

Chia seeds are miraculous seeds native to central and southern Mexico. These seeds have become very popular in America in the past few years. They are considered a remedy for many diseases and a perfect helper for those who want to lose weight.

Whole grains

Health benefits of whole grain foods are currently attracting nutritionists’ attention worldwide. Cutting down on refined grains and eating more whole grains is the obvious and one of the easiest ways to change your diet and get the most out of it.

Important! Whole grain foods should have all three layers of grains, just like nature intended. These include:

• The outer layer of cereal grains (bran).
• Embryo.
• Endosperm to nourish the plant embryo.

In addition to the obvious whole grains (barley, brown rice, oats, buckwheat, etc.), whole grain foods also include oatmeal, raw oats, bread, breakfast cereals, pasta, and cookies. The main thing is that they are subject to minimal processing and must contain bran.

Soups

Vegetable soups are recommended for those who want to have good and varied meals even on a diet. The greatest advantage of this dish is that you can get a feeling of fullness while reducing calories.

Why are soups the best foods for quick weight loss? The reason is that:

• They contain a minimum of calories but are very nutritious.
• They contain many vegetables, including the ones you should not eat raw.
• They are rich in dietary fiber, which has a detoxifying effect.
• They warm the body from the inside, improving blood circulation and lymph flow through the lymphatic vessels.
• They prevent constipation and help remove waste accumulated in the intestines.

Soups are fast, easy, and cheap to cook. You can buy all ingredients at the nearest supermarket, making some supplies for several days. With soups, you can easily create a healthy meal plan without spending much time.

Dark chocolate

Dieters often consider chocolate to be their natural enemy. But did you know that chocolate can actually help you lose weight?

Eating a small amount of dark chocolate can help control your appetite. As you know, a gastrointestinal hormone called ghrelin increases appetite and signals to the brain that you are hungry. Chocolate, and even the smell of it, lowers the hormone ghrelin and curbs hunger attacks.

Dark chocolate is good for health, beauty, and diet. Moreover, it improves well-being and helps eliminate stress. Opt for chocolate with a cocoa content of 70% or more for maximum effect.

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