Want to know what are the best foods for weight loss? There is no need to go on a celery diet or eat only celery. At one time I believed that dieting meant eating tasteless, unappetizing food and being constantly hungry. Then I discovered something: The right whole foods actually work with your body to shed pounds and keep you full and energized.
After years of trial and error, and lots of experimenting in my kitchen, I have created my list of healthy foods for weight loss. Not her esoteric superfoods that have to be searched for at specialty shops. Most can be purchased at your local supermarket. Let’s dive in.
25 Best Foods for Weight Loss That Actually Taste Good
Here are some of the best foods for weight loss that are delicious. Enjoy healthy, delicious meals that are aligned with your goals.
Leafy Greens
Spinach, kale, arugula and Swiss chard are the best hits. These greens are as full as they are low in calories. Only 7 calories in 1 cup of raw spinach. The fiber and water in these foods help to fill you up quickly, meaning that you are not hungry.
Add a scoop to your breakfast smoothie. It will not be noticeable to taste. Serve grilled chicken on top of leafy greens, rather than rice or pasta. I keep a bag of pre washed spinach in my fridge at all times.
Salmon
Salmon is a fatty fish that provides good quality protein and omega 3 fatty acids. Protein provides a long-lasting energy boost. Omega 3 reduces inflammation helping the body to better manage fat storage. Wild salmon are a great source of protein with only 175 calories in a 3-ounce serving, which contains approximately 22 grams of protein.
Grill lemon and dill. Or serve cold salmon atop a salad for lunch. If you can afford it, then try to get wild caught.
Eggs
Whole eggs are one of the best foods for weight loss. Don’t discard the yolk as it is where most of the nutrients are. Studies show people who eat eggs for breakfast consume fewer calories for the rest of the day. One big egg provides 6 grams of protein in 70 calories.
Cook a batch on Sunday for fast snack foods. Or scramble two eggs with veggies and have a 5-minute breakfast. Put away the age-old egg and cholesterol myths.
Avocados
Avocados contain fat, yes! This is why they are beneficial for weight loss. Half of an avocado contains fat that is monounsaturated, which helps to curb hunger for an extended period of time, as well as fiber. Also, eating avocados will help your body absorb nutrients from other vegetables.
Use some slices for sandwiches as a substitute for mayonnaise. Cut avocados in half and sprinkle with red pepper flakes and mash onto whole grain toast. Don’t overdo it. Limit to a quarter or half at a time.
Beans and Legumes
Black beans, chickpeas, lentils and kidney beans should be permanent fixture in your kitchen. They have protein with fiber all in one affordable dose. A cup of cooked lentils packs 18 grams of protein and 15 grams of fiber. That will make cravings melt.
Add garbanzo beans to a salad. Prepare a large batch of lentil soup on Monday and a portion for each day of the week. Wash canned beans to get rid of excess sodium.
Greek Yogurt
The protein content of plain Greek yogurt is twice that of regular yogurt. Whey is removed during the straining process and concentrated protein remains. One serving (7 ounces) provides 20 grams of protein and just 150 calories. The probiotics also promote gut health, which is directly related to weight management.
Avoid flavored varieties. They store a lot of sugar! Instead, purchase plain and top with fresh berries or drizzle with honey.
Berries
Sweets without the blood sugar spike: strawberries, blueberries, raspberries and blackberries. Raspberries contain 8 grams of fiber and are low in calories (64g per cup). The antioxidants diminish inflammation and boost the body’s fat burning.
Make sure to have a frozen bag of berries in the freezer. Add them to smoothies or defrost over Greek yoghurt. Fresh berries make for a great snack as well.
Cruciferous Vegetables
This family includes broccoli, cauliflower, Brussels sprouts and cabbage. They have sulforaphane, a substance that can help burn fat. These veggies also have a ton of fiber and water. Chopped broccoli is low in calories with just 31 calories per cup.
Add a bit of olive oil and salt, and roast until crispy. Use cauliflower instead of potatoes. Add raw broccoli pieces to tuna salad for crunch.
Chicken Breast
Skinless chicken breast is the leanest cut of chicken. A 4 oz. portion provides 26 grams of protein and only 125 calories. Protein food has a high thermic effect, which means that your body expends calories digesting the food.
Make several batches of slow-cooked breast in a slow cooker and add salsa or broth. Grind up the meat and serve it in tacos, salads or wraps. Stay away from fried, breaded foods.
Quinoa
Quinoa is one of the grains that has all 9 essential amino acids. This makes it a complete protein. One cup of cooked quinoa has 8 grams of protein and 5 grams of fiber. Unlike white rice, quinoa won’t send your blood sugar on a roller coaster.
Make grain bowls with it. Add black beans, corn and avocado. Have it hot with cinnamon and berries for breakfast.
Nuts (Especially Almonds and Walnuts)
Nuts have a bad reputation, because they are calorie dense. However, studies indicate that those who consume nuts regularly experience weight loss. Healthy fats, protein and fiber keep hunger at bay without overfilling your plate. Almonds and walnuts are the best choice in terms of omega 3.
Limit to 1 ounce at a time. Around that size, maybe the number of a few people. Purchase “raw” or “dry roasted. Don’t use the honey roasted or candy-coated varieties.
Chia Seeds
These little seeds can absorb 12 times their weight of water. They fill up your stomach when you consume them, leaving you full. Just two tablespoons of chia seeds contain 10 grams of fiber and 4 grams of protein in just 140 calories.
Chia pudding: Soak them in almond milk overnight. Top with them on yogurt or oatmeal. Squeeze lemon into a spoonful and add to water.
Potatoes (Yes, Really)
Despite all the bad stuff they get from white potatoes, they’re one of the most filling foods around. It all depends on how they’re made. A boiled or baked potato with skin is more loaded with potassium than a banana, and is also rich in resistant starch, a type of starch that is beneficial to good gut bacteria. One medium potato has about 160 calories.
Don’t use butter or sour cream. Add Greek yoghurt, chives, black beans to top a baked potato. Or bake wedges of potato with paprika and garlic powder.
Cottage Cheese
Protein concentrate is essentially cottage cheese. Low fat cottage cheese has 14g of protein in a half cup serving and low-calorie content of 90. The casein protein is slow to break down, making it an excellent appetite suppressant for both nighttime and between meals.
Serve with sliced peaches or berries. Top with on rice cakes. Add it to a smoothie to give it more creaminess for free, without adding in calories.
Soups (Broth Based)
Drinking a soup at the beginning of the meal lower the total amount of calories consumed at that meal. Liquid and veggies will fill your tummy before getting to the main course. Choose light soups such as vegetable, chicken noodle or tomato.
Cook a large pot of veggie soup with cabbage, carrots, celery and tomatoes. Don’t order creamy chowders or bean soups that contain additional calories.
Apples
Apples provide pectin, a soluble fiber that slows down digestion and helps maintain blood sugar levels. One of these medium apples offers 4 grams of fiber in 95 calories, just with the skin on. You can trick your brain into thinking that you are eating an apple by chewing the food.
Have apples in a bowl on your counter. Pick one up when having a snack attack between meals. Use peanut butter (1 Tbsp) with apple slices as a filling for long-lasting snacks.
Oatmeal
Sugary breakfast cereals are no match for old fashioned rolled oats or steel cut oats. Oats contain the beta glucan fiber that causes a gel-like material in the gut, which helps to slow down the emptying of the stomach. Dry oats contain 5g protein and 4g fiber per half cup.
Make oat porridge with water or with unsweetened almond milk. Sprinkle with cinnamon, berries and a handful of nuts. Don’t use instant oatmeal packets that contain sugar.
Turkey Breast
Lean ground turkey or sliced turkey breast is another low calorie, high protein option. Roasted turkey breast is a low-calorie option with 125 calories per 3-ounce serving and 25g of protein. Turkey is a protein that helps to curb hunger but doesn’t contribute a lot of calories, just like chicken.
Substitute ground turkey for ground beef in taco or meatball recipe. Use lettuce instead of a tortilla to make a turkey wrap. Look for 93% lean or higher.
Bell Peppers
Vitamin C is found in red, yellow and orange bell peppers, which aids fat burning while performing exercise. Just 30 calories in one medium pepper, yet it contains over a day’s worth of vitamin C. The crunchy texture also fulfils the chewing requirement.
Cut them into strips and dip in hummus. Fill with ground turkey and quinoa. Include chopped peppers in eggs, salads or stir fries.
Green Tea
By all of the above, it may be considered a drink, but green tea is definitely worthy of a place on any weight-loss list. Caffeine and EGCG (a strong antioxidant) give a slight boost to your metabolism. Research indicates that drinking 2-3 cups helps burn fat by as much as 17%.
Make your afternoon cup of tea rather than a soda or juice. Serve hot or cold. Don’t add sugar. A squeeze of lemon enhances the antioxidants.
Mushrooms
Mushrooms are meaty with virtually no calories. Whole mushrooms are low in calories, with one cup containing just 15 calories. They have such a rich umami taste that they can meet the craving for savor without the fat or salt. A few studies indicate that mushrooms are able to modulate blood sugar.
Replace 50% of the ground beef in burger patties with finely chopped mushrooms. Cook with garlic and add to pasta. Grill portobello caps as burger buns.
Grapefruit
The grapefruit diet certainly has a grain of truth to it. Researchers have found that half of a grapefruit prior to meals aids in weight loss. The enzymes in the fruit can aid in breaking down sugar in your body. There are approximately 50 calories in half a grapefruit.
Use it fresh, dipping in cinnamon. Top salads with arugula and walnuts. Some medicines may not be suitable if you take them – ask your doctor. Some drugs interact with grapefruit.
Tuna
Canned tuna is a very inexpensive and easy protein. The 5 ounce can of tuna packed in water provides 32 grams of protein and only 150 calories. It is very filling thanks to its high protein levels.
Use Greek yogurt instead of mayonnaise to mix with tuna. Mix in chopped celery, onions and pickles. Serve with slices of cucumber or lettuce wraps. Opt for the light, or canned, tuna to reduce the risk of mercury.
Cauliflower
Cauliflower has emerged as a superstar for weight loss, due to its ability to imitate starches. Cauliflower contains just 25 calories and 2 grams of fiber in one cup. It can be rice, mashed, or used as a pizza crust.
Put in raw florets and pulse them in a food processor until they resemble rice. Cook that “rice” with soy and peas for an easy, low calorie fried rice. Roast Cauliflower with Spices; make a tasty side dish!
Water (With Lemon or Cucumber)
Water is not a food, but drinking water before meals will reduce consumption. According to one study, people that drank 2 cups of water before eating reduced their calorie consumption by 22%. Slice lemons or cucumbers for a flavor boost without the sugar or artificial sweeteners. Not to mention, drinking water can help to keep your body hydrated, and avoid getting the wrong impression from thirst while trying to figure out if it’s hunger or thirst.
Have a water bottle by your workstation. Drink all day long. Include fresh mint, frozen berries or citrus slices for variety.
How to Put These Foods Together
You don’t have to consume the foods each day. Choose a few from each of the categories. Focus on protein, incorporate lots of vegetables, and limit healthy fats. Here’s a sample day:
- Breakfast: Scrambled Eggs with Spinach and Berries.
- Lunch: Grilled chicken breast served over mixed greens, avocado and a lemon vinaigrette.
- Snack: ½ apple topped with Greek yogurt and chia seeds.
- Dinner: Baked salmon, roasted broccoli and a small sweet potato.
There are no starving or weird detox teas! Simple, natural foods that fill you up.
Common Mistakes People Make
With all the best foods for weight loss, there is a chance of a blunder. Beware of these pitfalls:
- Adding high calorie toppings: An edible salad becomes more of a dessert if it’s coated in creamy dressing. Use oil and vinegar or squeeze of lemon.
- Eating too much of a good thing: Nuts, avocados and cheese are healthy foods. However, there are still portions to consider. Continue measuring until you have an idea of how much you need.
- Drinking your calories: Fruit juice, sweetened coffee drinks and soda provide hundreds of calories to your body. Drink water, green tea or black coffee.
- Skipping meals: Going hungry has a downside. This leaves you famished and will lead to overeating later in the day. Have regular meals with these foods.
Final Thoughts
Losing weight doesn’t have to be a costly endeavor or one that is devoid of taste. As a result of these foods for weight loss, your body gets nourished while you remain within the calorie limits. Make a start by changing 1 or 2 things this week. Substitute cauliflower rice for white rice. Swap out your afternoon chips for an apple and a couple handfuls of almonds.
It takes a lot more than you think to add up to a big difference. Plus, you’ll love the food you’re eating. This is something that no crash diet will ever tell you.
