Meals high in nutrients, like lean protein and lentils, help you lose weight and stay healthy overall.
A wide range of body types may be considered healthy.
Weight reduction isn’t a panacea, and it’s optional for everyone.
Still, if you want to be in the best shape of your life, it’s certainly something to consider.
Diet and exercise may significantly influence health, but consult a doctor before making significant changes.
Table of Contents
Impact of Food on Weight Reduction
According to Dr. Matthew Olesiak, M.D., the chief medical director of SANESolution in Bellevue, Washington, the effects of different meals on your hunger hormones are as follows:
- Weight management is mostly about how hormones react to certain meals.
- Hormones send signals to the brain that affect how hungry we are and how much we eat.
- Protein makes you feel full quickly and for a long time.
- It also reduces ghrelin post-meal releases, which reduces hunger symptoms.
- Protein digestion demands more energy, and lean muscle mass boosts metabolism.
- Dietary fiber slows digestion and helps blood glucose rise slowly.
- It slows the release of the hormone insulin, which aids in fat accumulation.
- Many satiety hormones, like ghrelin, are made when fiber moves through the digestive system.
- These hormones tell the brain to feel less hungry and control food intake.
- Ultra-processed foods break down faster because they are low in minerals and fiber. So, eating them (like potato chips, candy bars, and toaster pastries) makes a lot of insulin come out, which makes blood glucose levels rise quickly.
- Most of those calories are sent to your fat cells since insulin must quickly eliminate glucose from your circulation.
- You should be able to use some of the calories you saved the next time you need energy.
- If you consistently eat highly processed foods, you will always add fat to your body rather than lose it.
Kara Landau, who is a registered dietitian, an expert on gut health, and the founder of the snack company Uplift Food in Brooklyn, says:
- You’ll feel full for a longer time, which may help you avoid overeating and cut the total number of calories you eat.
- Prebiotic soluble fiber also feeds the good bacteria in your large intestine, which is good for the health of your gut.
A Guide to Healthy and Lasting Weight Loss
Dr. Olesiak feels that calorie restriction is unnecessary and harmful.
Eating complete, unprocessed, and high-quality meals is the healthiest and most lasting way to lose weight.
He claims benefits like a faster metabolism, less appetite, and more fat burning.
An argument says that you should limit your intake of processed foods, fried foods, and refined sugars as much as possible and watch how much you eat.
He suggests the “plate approach,” in which half of the plate is filled with fruits and vegetables, a quarter with lean protein, and the other quarter with fiber-rich complex carbs.
Landau also says that eating a variety of whole, unprocessed foods might be good for your digestive system.
“Good gut health is linked to a stronger insulin response, which means less fat is stored around the middle,” she says.
“It can also reduce inflammation and boost your immune system, which will make you feel better physically and emotionally and help you stay on track with your weight loss goals.”
Expert-Recommended Foods for Weight Loss
If slimming down is your aim, you may find scientific backing for your efforts in these foods:
1. Lean Proteins
White Meat
Chicken has earned a position in our fat-burning meal roundup, whether it’s a breast, a thigh, or a good old chicken drumstick.
Studies show that this beloved fowl may promote weight reduction.
Researchers at the University of Navarra found that people who ate chicken often as part of a healthy diet lost a lot of fat mass, which caused them to lose a lot of weight.
Chicken is high in protein, according to dietitian Claire.
She adds lean protein like chicken, which requires more calories to break down than simple carbohydrates.
Lean protein helps you maintain muscle mass while losing weight since muscle burns more calories than fats.
Another piece of research discovered that chicken helps people feel full after eating. Its amino acids cause our brains to recognize that we are full afterward.
Deep-fried chicken has different health benefits than other types of chicken, so it should be avoided or eaten only rarely.
However, an argument says that lean protein sources like chicken, turkey, and grass-fed lean beef help you feel full longer, reduce cravings, and keep your blood sugar level.
Plant-based proteins like legumes, beans, and lentils have the same health benefits as animal-based proteins.
They are also fiber-rich, making you feel fuller for longer.
Red Meat
Beyond ethics and sustainability, we don’t know whether eating red meat causes heart disease or diabetes.
It’s easy to misread that phrase as a green light to eat more meat, but it indicates there isn’t enough information to conclude whether it’s harmful.
Red and processed meat enhances the risk of cancer, diabetes, early death, and heart disease.
Cancer risk may decrease if you eat 2–3 servings of unprocessed meat a week, along with fruits, vegetables, and whole grains.
Red meat and poultry provide protein and iron.
Lean red meats like tenderloin and flank steak are high in protein and iron and low in saturated fat.
For heart health and weight control, choose these.
Chronic disease is linked to saturated fat-induced inflammation.
However, this study has generated varied outcomes.
Meat Preparation
Preparing meat affects health too.
Fat drippings result from smoking or grilling red meat at high temperatures.
These produce cancer-causing polycyclic aromatic hydrocarbons (PAHs) when heated.
Limit smoking, wipe up drippings, and moderate lean meat consumption to reduce this risk.
A few 3-ounce (85-gram) servings each week are allowed.
Servings are about palm-sized.
2. Eggs
Eggs have minerals like phosphorus, calcium, potassium, and almost every essential vitamin except for vitamin C.
Having hearty eggs for breakfast as part of a high-protein meal is a great way to lose weight.
In a study done in 2010, one group of men had an egg breakfast, and the other group had a bagel breakfast with the same number of calories.
They also found that people who ate eggs for breakfast ate less the rest of the day.
It is excellent news if you are trying to watch how many calories you eat.
In a similar study comparing an egg diet to a bagel diet, those on the egg diet lost more than 30% of their body fat around their waist and had less body fat overall after eight weeks.
Why are eggs good for you, and can they help you lose weight?
Suzie Sawyer (an UK clinical nutritionist with over 20 years experience in the industry). says it’s all about protein: “Eggs are a high-protein food that can help you burn fat.”
“Eating high-quality protein can increase your metabolic rate by as much as 30%.”
Also, it would help if you had protein to build and keep muscle mass, and the more muscle you have, your metabolism will be more active.
An argument says that eggs are a good source of complete protein and can be changed to suit different tastes.
3. Salmon
Rima Kleiner, a registered dietitian nutritionist and the founder of Smart Mouth Nutrition in Greensboro, North Carolina, says that salmon is high in protein and omega-3 fatty acids.
It is a tasty lean fish helps you lose weight quickly.
According to a study, omega-3 fatty acids may assist persons who are overweight or obese to feel fuller.
Kleiner says that, generally, fish may make you feel fuller and happier than other proteins like eggs and beef.
David Weiner, a nutritionist and personal trainer, says, “Salmon is a great source of high-quality protein.”
“Because the body has to work harder to digest it, it helps you lose weight and fat.”
Salmon is also a great source of omega-3 fatty acids, which have been shown to reduce inflammation and help burn fat.
Studies have shown that taking fish oil supplements can help reduce weight and the stress hormone cortisol, which is also linked to fat storage.
A 2015 study on omega-3 fats found that they helped “reduce abdominal fat.”
Another study found that salmon was the best way to lose weight overall, compared to cod and fish oil pills.
There’s even more good news.
About two-thirds of the selenium your body needs for healthy thyroid function is in one serving of salmon.
It is imperative because your thyroid controls how well your metabolism works.
With this in mind, buy a lot of salmon when you go to the store once a week.
4. Shrimp
Kleiner says that eating shrimp makes you feel fuller.
Shrimp makes you feel less hungry by making your body make more cholecystokinin (CCK), a hormone that tells your stomach it has no space left.
Also, shrimp and other shellfish have zinc and selenium, two essential minerals for a healthy immune system and more energy.
5. Tuna
Tuna is another high-protein, satiating dish.
It’s a lean fish, which means it’s high in protein and good fats.
Docosahexaenoic acid (DHA), a kind of omega-3 fatty acid that may aid your heart, is one of these good fats.
Eating fish like salmon and tuna may help you get more protein while providing healthy fats for your eyes and brain.
If you consume canned tuna, consider varieties canned in water if you want to ingest fewer calories.
Tuna in oil has more calories, fat, and salt, but it may be more satisfying.
It depends on your requirements for the day.
6. Pheasant
Pheasant is one of the best ways to lose weight because it has a lot of protein.
It is because 78% of the calories in poultry come from proteins rather than fats.
So, pheasant is a good choice if you want to feel full for a long time and avoid unhealthy snacks.
7. Pork Tenderloin
A serving of 100 grams of pork tenderloin has 26.9 grams of protein.
It also includes unsaturated fats and oleic acid.
Also, studies in the journal “Nutrients” showed that a diet high in lean pork made people lose weight, BMI, belly fat, and other things.
8. Rabbit
Rabbit is high in protein, with roughly 33 grams per 100 grams.
In addition, it has just 147 calories, making it one of the leanest meats on the market.
As a result, it aids in muscle development and the loss of harmful fats.
9. Venison
Due to its high protein content, venison is one of the best meals for weight reduction.
With around 35 grams of protein per 100 grams of deer meat, this benefits weight reduction.
10. White-fleshed Fish
Cod, plaice, pollock, haddock, flounder, halibut, talbot, tilapia, bream, mullet, and other white-fleshed fish are available.
They contain 10–25% more omega-3 fatty acids than darker-colored fish.
As a result, these fish are a healthy non-vegetarian alternative for weight reduction.
11. The cottage cheese
Dairy products are rich in protein.
Cottage cheese, which is 95% protein, is one of the most protein-rich dairy products.
Cottage cheese is an excellent protein source, essential for muscle growth and maintenance.
It’s also rich in calcium and incredibly filling.
There may be a link between getting enough calcium and being at a healthy weight, but more research needs to be done.
Greek yogurt and skyr are two more high-protein dairy products.
12. Greek Yogurt
Greek yogurt is not only nutritious but also tasty.
It is also scientifically shown to aid in the burning of body fat.
Suzie, says that Greek yogurt may help burn fat in a big way.
Full-fat Greek yogurt has CLA, an acid that helps burn fat.
Second, yogurt’s natural probiotics help keep your gut healthy, which is an integral part of any plan to lose weight.
It is significant, according to Suzie, since the more overweight a person is, the more unbalanced the bacteria in their stomach are.
This imbalance makes total fat loss more challenging.
Researchers in the Journal of Nutrition found that Greek yogurt’s amino acids, vitamin D, and calcium speed up fat burning.
One University of Tennessee investigation proved this.
People who cut back on calories and ate more than 500 grams of yogurt lost an average of 81% more belly fat than those who didn’t.
In short, we’ll pour it over our granola and put it in our morning smoothies to get the same benefits.
13. Water
Even though water is not food, it is just as crucial for healthy weight loss.
“All of the processes in our bodies need water to work, and metabolism is one of them,” says an argument, so make sure to drink enough water.
14. Green Tea
If you drink a lot of green tea, you might lose weight.
This herbal tea is praised as one of the top fat-burning beverages available.
Suzie says green tea is a well-known thermogenic or fat-burning substance.
Epigallocatechin gallate (EGCG), an antioxidant that helps speed up the metabolism, is found in large quantities.
Also, green tea has very little caffeine, which, according to a study, might help you burn more fat if you drink it before you work out.
She is also correct because scientists in Germany found that the antioxidants in green tea helped break down fat.
Additionally, research from the University of Birmingham found that males who consumed green tea extract before exercising burned 17 percent more fat than those who did not.
Drink before working out for the best results.
Claire, a dietitian, points out that drinking green tea isn’t required to get its benefits.
She says that this nootropic tea can be drunk as a drink or bought as a supplement to keep your metabolism healthy.
15. Coffee
According to a study, your morning cup of coffee may help you reach your weight reduction objectives.
Caffeine in coffee has been lauded as an efficient stimulant that boosts metabolism.
Indeed, one Swiss researcher discovered that after consuming coffee, fat burning rose by 44%.
A University of London study found that one group consuming 100 mg of regular caffeine burned 150 more calories.
Though the data seems positive, dietician Claire cautions, “While it gives its metabolic boost, be cautious not to add too much sugar or fat to your coffee and offset its energy-boosting benefits.”
Stick to black coffee and avoid coffee with more fat, like flavored lattes and cappuccinos from Starbucks.
16. Dark Chocolate
Dark chocolate is beneficial to both your health and your waistline. Win-win!
Nutritionist David says it curbs sugar cravings, keeps you full, and revs up your metabolism.
“Dark chocolate contains monounsaturated fatty acids, which aid in metabolism,” explains David.
“As a consequence, you will burn calories more quickly.”
“Check the contents before purchasing dark chocolate, since many are nevertheless high in sugar.”
Also, a study has shown that giving in to our chocolate cravings at night may be good for us. In one study from 2021, women who ate chocolate at night (as opposed to throughout the day) had a higher metabolism and reduced weight around their midsection after two weeks.
Despite the noticeable weight loss, experts warn against eating chocolate daily due to its high-calorie content.
17. Apple Cider Vinegar
Everyone has heard of the Apple Cider Vinegar diet, but why is it on our list of foods that burn fat?
In one study with animals, researchers found that the acetic acid in this vinegar helped burn fat in the middle.
Then, a 12-week study showed that overweight men who ate a tablespoon of the stuff every day lost half an inch around their waists.
If you want to try this fat-burning food, start by mixing a teaspoon with water and seeing how your body reacts.
It might not be a trick everyone likes because of how it tastes and smells.
18. Coconut Oil
Suzie thinks that coconut oil is good for more than just your hair and skin.
She says that you MUST know that this oil is a fat-burning food.
“It’s all down to the medium-chain triglycerides in coconut oil, which are metabolized by the liver and utilized as an energy source rather than stored as fat,” she says.
According to a 2020 study by researchers at the Federal University of Rio de Janeiro, “coconut oil seems to aid in weight reduction and enhance metabolic parameters related to obesity.”
However, other research on oil has found no evidence to support this.
According to Suzie, “Coconut oil has traditionally been a consumer-driven product rather than one supported by a lot of science, but MCTs do seem to stimulate fat loss and are highly effective when taken as part of the keto diet.”
19. Whole grain
Adding a lot of hearty whole grains to your diet can help you lose fat in the future.
Think of healthy foods like bulgur wheat, quinoa, brown rice, a bowl of good oats, whole grain bread, and cereals.
“Whole grains like oats and quinoa are rich in fiber, which may aid with weight reduction, digestion, and blood sugar,” explains nutritionist David.
Eating whole grains may curb your appetite and change how your body uses energy, both of which can affect your appearance.
Science agrees.
One study in the American Journal of Clinical Nutrition found that people who added whole grains to their diet lost more body fat than those who kept eating refined grains.
The same group also lost a lot of fat around the middle.
Then, a study from 2017 found that whole grains can help speed up your metabolism and make you lose more calories.
When whole grains are digested, less of their calories are retained.
Who wants oatmeal for breakfast and quinoa in their salad?
20. Cruciferous Vegetables
Argument says that any vegetable can help you lose weight.
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage, are vital in fiber and vitamins and may aid with digestive issues.
Dark green leafy vegetables are high in protein, vitamins, minerals, and fiber.
Crisp vegetables like celery and jicama are also great low-calorie snack options.
Cruciferous vegetables are the best foods to eat if you are trying to lose weight because they are high in protein and fiber and low in calories.
They are also very healthy and have substances that may lower your risk of cancer.
But remember that cruciferous vegetables can’t replace cancer screenings or good cancer treatment.
21. Avocados
“Avocados would not be a natural ‘go-to’ when aiming to burn fat and reduce weight,” Suzie accurately notes, but data says otherwise.”
A 2019 study indicated that eating one avocado daily as part of a calorie-controlled diet helped reduce weight.
Another study found that avocado eaters were less prone to overeating throughout the day.
According to nutritionist Suzie, avocados activate leptin, which makes us feel full.
However, she advises against eating avocados with other high-fat meals.
“If you eat avocados frequently (and they are nutritious powerhouses), but you overeat extra fat or calories from other meals, your fat may be difficult to shift,” she continues.
It is a case of “little and often.”
An argument says that avocados are way underrated.
The fruit has a lot of fiber and is a good source of healthy fat, which makes it an excellent food for making you feel less hungry.
But since avocado is a source of fat, it has a lot of calories, so it’s essential to watch how much you eat.
22. Beans
Did you know that cannellini beans are a popular fat-burning food?
In one 2011 trial, 50 obese people were given white bean extract twice a day for eight weeks while on a low-fat diet.
Scientists discovered that people in the bean study group dropped more weight and had improved blood sugar control.
“White beans, like cannellini beans, work as alpha-amylase inhibitors,” David Weiner (nutritionist and personal trainer) says; they slow down carbohydrate absorption by blocking the enzymes needed to break them down.
It means that they won’t cause your blood sugar to rise after you eat them, which could cause your body to store more fat.
Add to stews and soups, or sprinkle over a salad to get your lean bean fix.
23. Lupini Beans
Landau says that lupini beans have a lot of prebiotic fiber, which feeds the good bacteria in your gut.
“When the bacteria in your gut are adequately fed, the amount and variety of germs in your stomach increases.”
“Having a diverse and well-populated microbiome benefits intestinal health.”
“It makes your cells more sensitive to insulin, which helps get rid of fat stored around your waist,” she says.
24. Seeds and nuts
Nutritionist David states, “Numerous health benefits may be attained by consistently consuming nuts.”
Almonds are a great source of magnesium, healthy fats, and nuts.
These “good fats” also include antioxidants, which “fight and repair inflammation-related damage,” as he puts it.
According to American research, almonds, in particular, are a fat-burning superfood.
Overweight subjects who ate almonds as part of a low-calorie diet lost 50% more fat overall and roughly 18% more weight than the other test group.
“They’re also a fantastic source of protein, which requires the body to utilize more energy during digestion, which may raise your metabolism and help you burn more calories,” he says.
And this was the case in one European Journal of Nutrition study, which found that those who ate nuts had a lower chance of gaining weight or becoming obese.
Thus far, so good.
However, Suzie (a nutritionist at Feel Alive UK) points out that, although peanuts are delicious, they are not the nuts of concern when discussing the fat burn of meals.
Although nuts have many health benefits, she warns that they should be eaten in moderation since they are high in fat (although primarily healthy fats).
However, argument says that nuts and seeds are good for your health in different ways.
All nuts are a good source of fiber, protein, and healthy fats and help you feel less hungry.
Seeds, on the other hand, are an excellent source of nutrients and healthy fats.
Watch what you eat here, too.
One serving is equal to a quarter cup of nuts and seeds.
25. Raw Oats
Landau says raw oats are full of resistant starch, a type that can’t be broken down.
It can help you lose weight.
When resistant starch is digested, it gives off byproducts that can make your cells more sensitive to insulin.
It can help you lose stubborn fat around your middle.
26. Sauerkraut
Dr. Olesiak says that sauerkraut, fermented cabbage, is a prebiotic and probiotic food.
It means it adds good bacteria to your gut and feeds the good bacteria already there.
He also says that sauerkraut has a lot of fiber, which helps control hunger and maintain steady blood sugar levels.
27. Chia Seeds
Dr. Olesiak says that chia seeds can help you lose weight in two ways.
First, they have a lot of fiber, which can make you feel full and keep you from overeating.
Second, they grow when they get wet, so if you eat them before the chia seeds get wet, they take up more space in your stomach and make you feel less hungry.
Claire Muszalski (a registered dietitian) says chia seeds are one of the best foods for burning fat.
She says that chia seeds’ many health benefits are mainly caused by the protein and fiber they contains.
In chia pudding or oatmeal, they thicken liquids.
They also have minerals and vitamins that help turn fat into energy.
According to one 2017 study, chia seeds’ high fiber and low carbohydrate content made people feel fuller for longer.
In the same year, another study found that adults who were overweight and ate 30 grams of chia seeds every day for six months lost weight all over their bodies.
Now that’s a result that’s worth trying to copy.
28. Broccoli
Experts agree that these cute little trees are one of the best foods for burning fat and losing weight.
Claire Muszalski, a certified nutritionist at MyProtein, says that broccoli and its relatives, such as cauliflower and Brussels sprouts, are very high in fiber and minerals that help your body burn fat.
Broccoli, according to studies, contains calcium, which benefits joint health and weight reduction.
According to University of Tennessee research, calcium regulates how fat is metabolized and stored in the body.
A higher fat cell calcium content leads to greater fat oxidation.
Meanwhile, researchers at Kanazawa University in Japan conducted additional research on broccoli.
He said a molecule called Sulforaphane, found in this giant green vegetable, is the key to fighting fat.
They found that this molecule not only helps brown fat cells speed up your metabolism but it also helps you get bloated after a salty meal.
But a word of caution: boiling this green superfood is the best method to gain the full fat-burning benefits.
It is because boiling broccoli allows you to absorb more nutrients.
Of course, cooking broccoli adds calories if it is seasoned and drizzled with olive oil.
29. Chilies
Did you know that spicy foods like chilis and peppers might help you burn fat?
“Chilies may assist in accelerating the metabolism, having a thermogenic impact that speeds up the metabolism and the pace at which your body utilizes energy,” explains nutritionist David.
Thermogenesis works by boosting our body temperature, and individuals may burn more calories during this process just by being warm.
Indeed, a 2019 study identified chili as one fat-burning meal that aids in weight reduction.
Capsaicin, the main ingredient in chili, was found to speed up thermogenesis and improve insulin levels in the body.
In one Canadian study, researchers found that males who ate spicy appetizers ingested 200 fewer calories than those who picked a non-hot choice.
Is anyone up for some spicy chicken wings or spring rolls?
You may also receive the benefits of chili without eating it.
“You may put chili directly on the skin in the form of a top-quality chili oil, which can enhance circulation, minimize cellulite, and promote fat burning,” David says.
“However, be careful when putting chili oil on your skin and stay away from damaged skin, cracks, and your eyes.”
30. Black Pepper
It turns out that our modest black pepper condiment on meals might boost fat burning in our bodies.
One study published in the Journal of Agriculture and Food Chemistry lauded black pepper as a natural therapy for fat-related illnesses such as obesity.
They attribute this to the compound piperine, which is present in black pepper.
Scientists observed that it hinders the formation of new fat cells.
The same researchers discovered that pepper boosted the “bioavailability” of other nutrients.
It simply implies that when sprinkled over meals, it takes the goodness out of the other foods, making your dish more healthy.
31. Cinnamon
You may be wondering why we chose cinnamon as one of our fat-burning foods.
However, it turns out that this spice has more than one purpose besides preventing weight gain.
Cinnamaldehyde is an essential oil found in cinnamon. Researchers at the University of Michigan found that it may help burn fat.
This oil, like capsaicin in chili, stimulates thermogenesis. It is the metabolic mechanism by which heat burns calories.
There are further fat-burning advantages, as nutritionist Suzie explains. She says that cinnamon’s ability to keep blood sugar levels in check keeps the body from storing too much fat.
“When blood sugar levels are out of whack, there is a constant “shunting” process.”
Insulin works hard to take glucose from a high-sugar or carb meal and move it to fat cells, which are safer from a circulation point of view.
You can eat it daily by sprinkling some on your morning porridge or adding it to smoothies.
32. Fruits
Fruit is considered healthy by the majority of health professionals.
Numerous demographic studies have shown that those who consume the most fruits and vegetables are healthier than those who do not.
Most fruits include characteristics that help you attain or maintain a healthy weight.
As a result, avoiding them on your health journey is unnecessary.
Even though fruits contain natural sugar, they have a low calorie density and are rich in micronutrients.
Furthermore, their fiber content prevents sugar from being released too quickly into your system.
People on a very low-carb diet or who don’t like fruit may want to avoid or limit how much fruit they eat.
Most fruits may be helpful and tasty supplements to your healthy weight journey.
33. Grapefruit
Grapefruit is packed with fiber and minerals, which might help you feel full.
Previous research from 2006 followed 91 obese people for 12 weeks and found that eating half a fresh grapefruit before meals resulted in a 3.5-pound (1.6 kg) weight reduction.
The grapefruit group also showed lower insulin resistance, a metabolic disorder.
So, eating half a grapefruit about 30 minutes before a meal might help you feel fuller and eat less overall.
However, since this is not a sustainable habit, you are better off consuming a mix of fruits and vegetables at each meal.
Avoid grapefruit and its juice if you are on certain drugs, such as statins or blood pressure meds, since it may enhance or interfere with their effects.
More human studies on the benefits of grapefruit on weight loss and weight management are required.
34. Apples
An argument says that apples have a lot of fiber and antioxidants.
The fruit is also suitable for reducing inflammation and has phytochemicals and vitamin C.
35. Berries
Berries are full of fiber, high antioxidants, and vitamin C, all of which your body needs to work well.
Blueberries are effective in burning fat, particularly belly fat.
Individuals that had a high-blueberry diet reduced abdominal fat in one animal study.
Other health advantages included lower cholesterol and higher glucose levels.
“Blueberries and other berries have a high water content and are lower in sugar than other fruits,” adds dietician Claire.
36. Unripe Bananas
Landau says that unripe bananas are one of the world’s best sources of prebiotic-resistant starch.
Prebiotic-resistant starch makes your cells more sensitive to insulin, which helps stop fat from building up around your waist.
It can keep you full for hours combined with protein, like a smoothie with protein powder or nut butter.
37. Watermelon
It is one of many fat-burning foods we can get behind. It’s juicy and refreshing.
Claire adds that watermelon is satiating because of its low calorie count and high water and fiber content.
Dieters like it because it has few calories, but that’s not the only reason. Research shows that watermelon also helps you lose weight.
Researchers at San Diego University found that people who ate watermelon every day for four weeks lost weight and had lower blood pressure—a win-win situation in our eyes.
38. Greens with leaves
Leafy greens include kale, spinach, collard greens, Swiss chard, and a few more.
They have many things that make them perfect for getting to or staying at a healthy weight.
For example, they include fiber and minerals that keep you full and hydrated.
Also, leafy greens have plant chemicals called thylakoids, which at least two human studies have shown make people feel fuller and better control their appetite.
It’s worth mentioning that both trials were tiny, and participants received a 5-gram thylakoid supplement—the same amount found in around 3.5 ounces (100 grams) of raw spinach.
Those who got just one supplement dose had better appetite control, which resulted in weight loss.
But more research needs to be done on humans to find out how thylakoids from food can help people reach a healthy weight and the long-term effects of taking them as supplements.
On the other hand, leafy greens are full of fiber and minerals and are almost always a good addition to your diet.
Adding leafy greens to your diet will help you feel full and stop you from wanting to eat foods that aren’t as good for you.
Listening to your body’s natural signs of hunger and fullness will help you healthily lose weight.
If you use blood thinners like warfarin (Coumadin), talk to a healthcare expert or a qualified dietitian about how many leafy greens you should regularly consume to establish the correct balance.
Leafy greens are high in vitamin K, which may interfere with your prescription. It is important to consume vitamin K consistently.
39. Root veggies like potatoes
Low-carb diets may have contributed to the white potatoes’ decline.
Potatoes and other root vegetables are great for weight reduction and overall health.
They provide a wide spectrum of nutrients.
Most people don’t get enough potassium, yet they’re rich in it.
Blood pressure is regulated by potassium.
Boiling white potatoes had the highest satisfaction index score of all items evaluated.
You’ll feel fuller after eating boiled white or sweet potatoes.
You’ll nourish your body, too.
After boiling, potatoes create significant levels of resistant starch, a fiber-like material that may help you lose weight.
Root veggies are great, including sweet potatoes, turnips, and others.
40. Celery
We’ve all heard about the celery diet trick.
Dietician Claire says, “Celery is the famous “negative calorie” food.”
Some say it takes more calories to digest celery than it does to eat it.
And it turns out that science agrees with this, as a study from the UK shows.
Researchers from University Hospitals Coventry and Warwickshire NHS Trust and the University of Warwick put presenter Matt Tebbut in a metabolic chamber for the Food Unwrapped show on Channel 4.
They wrote down how many calories he ate and burned while eating different kinds of celery for 12 hours.
Raw celery and a celery smoothie were both part of two 53-calorie meals. Matt burned 73 calories when he ate raw celery but 112 calories when he drank the smoothie.
41. Amaranth
Amaranth, also known as ram dana, is one of the best meals for losing weight.
Amaranth, a superfood, is high in nutrients such as calcium, iron, phosphorus, and manganese.
Furthermore, these gluten-free grains are a fantastic source of plant proteins.
42. Chickpeas
Chickpeas are high in protein and hence one of the finest foods for weight reduction.
Half a cup of chickpeas has roughly 7 grams of protein.
Chickpeas also have a high fiber level, with 6 grams per half-cup.
43. Legumes
Landau says that legumes help people feel full and keep their guts healthy.
Their high fiber content makes you feel full longer, which stops you from overeating.
Plus, they have nutrients that feed the bacteria in your gut.
44. Lentils
Lentils are high in protein, fiber, healthy carbohydrates, and vitamins.
A cup of cooked lentils has roughly 18 grams of protein.
Lentils also include slow carbohydrates, folate, manganese, and iron.
It is also high in fiber.
45. Quinoa
Quinoa is the finest grain for weight reduction.
It contains protein, omega-3 fatty acids, monounsaturated fats, and antioxidants.
It also reduces “bad” cholesterol levels.
46. Spinach
A Swedish university discovered that spinach reduced cravings by 95%.
Furthermore, it has been shown to hasten weight reduction by 43%.
The spinach contains thylakoids, which aid in weight loss.
Furthermore, one cup of spinach has just 7 grams of calories.
47. Sprouts
Sprouts are a high-protein snack that is advised for weight reduction.
Sprouts have a low calorie count and a high fiber content.
As a result, sprouts make you feel fuller and lessen your appetite.
They also aid digestion and alleviate constipation.
48. Soups
Soup is a fantastic way to add more veggies and healthy grains into your diet that you would not receive otherwise.
Soups that are cream-based or include processed meats, on the other hand, will not deliver the same nutritional boost.
Some people take longer to eat soup than other foods because they have to slurp, smell, taste, chill, and chew.
Slowing down your eating may help you eat more consciously.
It may also assist you in avoiding eating beyond satiety.
To get and stay at a healthy weight, you need to feel full, feed your body, and pay attention to and respond to your body’s hunger and fullness signals.
There are ways to thicken the soup without heavy cream, including unhealthy saturated fat.
Blend and add avocado or cashews to enhance the fiber content of your soup.
You may also garnish the soup with avocado slices.
Soups may help you feel full and control your weight because they are mostly liquid and keep you hydrated.
A vegetable-based clear soup before meals can help you lose weight and feel full.
FAQ
Quality or Quantity, which one is better?
Researchers from the Department of Nutrition at the Harvard School of Public Health show that quality is important when deciding what to eat to get and stay at a healthy weight and that the idea that “a calorie is a calorie” doesn’t tell the whole story.
- Researchers discovered that weight change was most closely connected with the use of potato chips, potatoes, sugar-sweetened drinks, and both processed and unprocessed red meats in a 20-year study of almost 120,000 healthy women and men.
- They found that eating processed meals heavy in carbohydrates, refined grains, fats, refined sugars, sugar-sweetened drinks, highly processed snacks, refined (white) grains, fried meals, foods rich in saturated and trans fats, and high-glycemic foods like potatoes may lead to weight gain.
- (High Quality Foods) Vegetables, whole grains, fruits, nuts, and yogurt, healthy fats and protein sources that haven’t been processed too much have all been linked to weight reduction.
- Researchers didn’t say that calories don’t matter.
- Instead, they suggested that eating high-quality meals and avoiding low-quality foods are important ways to help people eat less.
Because of individual variances in heredity and lifestyle, there is no “ideal” diet for everyone.
Instead of just looking at calories, you might want to choose high-quality, healthy meals and limit low-quality ones.
Does it make a difference in how you manage macronutrients?
With the rise of macronutrient-based diets ranging from low-fat to low-carbohydrate over the last few decades, discussing the three key macronutrients – carbs, proteins, and fats – has become routine when discussing ideal diets.
Researchers have started comparing different “macronutrient management”-style diets to see which is the most successful. However, the data is generally ambiguous so far.
One study published in JAMA in 2007 evaluated four weight-loss programs with carbohydrate consumption ranging from low to high.
Over 300 overweight and obese women before menopause were put on one of four diets for a year: Atkins (very low carbs), Zone (low carbs), LEARN (high carbs), or Ornish (extremely high carbs).
- Women in the Atkins diet group lost more weight after one year than women in the other diet groups.
- In this study, researchers also looked at secondary effects on the metabolism, such as cholesterol, body fat percentage, glucose levels, and blood pressure.
- Those for the Atkins group were equivalent to or better than those for the other diet groups.
- There was no clear difference in how much weight the other three diets (Zone, LEARN, and Ornish) helped people lose.
- Researchers found that a diet low in carbohydrates, high in protein, and high in fat might be a good way to lose weight.
Another study, published in The New England Journal of Medicine in 2009, called the preceding study’s conclusions into question by evaluating four different types of diets and providing data indicating comparable average weight loss across the various diets.
- Over two years, 800 participants were assigned to one of four diets: low fat and average protein, low fat, and high protein, high fat and average protein, and high fat and high protein.
- Even though the macronutrient content of each diet was different, the researchers found that all of them led to significant weight loss.
- According to the research, the more group therapy sessions people attended, the more weight they lost and the less weight they gained.
- It supports the premise that, in addition to what you eat, behavioral, psychological, and social variables all play a role in weight reduction.
Another study, published in the New England Journal of Medicine in 2010, investigated the impact of protein and glycemic index on weight loss maintenance.
The researchers initially used a low-calorie diet to lose weight. They looked at how protein and the glycemic index affected weight loss maintenance.
- The research included roughly 800 overweight people from European nations who had dropped at least 8% of their baseline body weight using a low-calorie diet.
- Over 26 weeks, participants were randomized to one of five diets to avoid weight regain: a low-protein and low-glycemic-index diet, a low-protein and high-glycemic-index diet, a high-protein and high-glycemic-index diet, or a control diet.
- The low-protein, high-glycemic-index diet was related to future considerable weight regain, and weight regain was smaller in the high-protein diet groups than in the low-protein diet groups and the low-glycemic-index diet groups than in the high-glycemic-index diet groups.
- These findings suggest that a little increase in protein content and a slight decrease in the glycemic index improve weight loss maintenance.
What are the different types of food that are ideal for Weight Loss?
Low-Calorie Food
Low-calorie meals for weight reduction must also keep you full for extended periods so that you do not go for harmful snacks.
Oats, Greek yogurt, berries, eggs, salmon, chia seeds, paneer, lean meat, potatoes, and other foods fall under this group.
Fiber Foods for Weight Loss
Fibrous meals take longer to digest and keep you fuller for longer.
Furthermore, they aid in the relief of constipation, therefore improving your gut health.
Foods rich in fiber include beans, broccoli, berries, avocados, whole grains, apples, dried fruits, and so on.
Foods Low in Carbohydrates
Low-carb meals for weight reduction are required since they restrict carbohydrate consumption.
Also, eating fewer carbs ensures that your body has enough of this vitamin to work well and doesn’t store any extra fat.
Eat low-carb foods such as fish, eggs, lean meats, cauliflower, broccoli, nuts, and seeds.
Vegan Foods
Vegan foods help people lose weight because they reduce how many high-calorie meals they eat.
You may find the best vegan foods for weight reduction at the beginning of this post, such as almonds, amaranth, avocado, broccoli, chickpeas, lentils, quinoa, spinach, sprouts, and kale.
What are the Metabolism Boosting Foods for Weight Loss?
Metabolism is how a person’s body transforms food into energy.
It may be thought of as the number of calories the body burns.
The more calories someone burns, the simpler it is to lose weight and keep it off.
So, to speed up your metabolism, eat more meals with protein, chili peppers, and foods high in minerals, beans, and legumes.
What Should You Avoid When Trying to Lose Weight?
Refined meals, processed foods, sugary beverages, white bread, and candy bars are all things to avoid for weight reduction.
To summarize, if you are attempting to lose weight, you should avoid any source of simple carbohydrates.
The bottom line
Many foods are tasty, healthy, and beneficial to achieving or maintaining a healthy weight.
These are mostly whole foods, including fish, lean meat, vegetables, fruit, nuts, seeds, and legumes.
Some less processed foods, such as probiotic yogurt and oats, are also wonderful alternatives.
Along with moderation and regular exercise, eating these nutritious foods should help pave the road to a healthy life.
