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12 Food For Weight Loss


The best food for weight loss is the one that you enjoy eating and also has fewer calories.

The key to weight loss is to eat healthily and the right portions of food, but also to find what type of diet you can stick to most easily and successfully.

For some people, this means a high protein diet. For others, it might mean a low-carb diet or a vegan lifestyle.

It is important to keep in mind that there are no “magic foods” or “miracle diets.” There are only those that work for you, and those that don’t.

best food for weight loss

12 Best Foods For Weight Loss

From quick and easy meals that are perfect for busy people, healthier alternatives filled with all the essential nutrients or your favorite comfort foods, we’ve got something for everyone.

Below we have mentioned some of the best foods that will help you in achieving your weight loss goals.

  1. Eggs

    Eggs are not only rich in protein but also potassium and calcium and are nutrient-dense, making them a perfect diet for weight loss according to studies[1].

    One egg contains around 78 calories mainly from protein and fat, so having them in the morning will make you feel full throughout the day and prevent you from snacking excessively.

    Eggs are quite versatile as they can fit in every meal and can be cooked in different forms, like an omelet, boiled eggs, sunny side up, poach, and scrambled eggs.

  2. Sprouts

    Sprouts are a rich source of fiber along with some protein and only a few calories.

    They are easy to cook and good for your digestive system as they contain helpful fiber.

    Most people like to have them in the morning but you can also eat them as snacks whenever you feel hungry.

    To prepare sprouts you just have to soak them in water overnight and wrap them with a moist cloth.

    Now they are ready to eat with cut onions and tomatoes.

  3. Greek Yogurt

    Greek Yogurt is highly preferred as it contains more protein than a regular one and also provides you with probiotic bacteria to support your gut health.

    Avoid having flavored yogurt as it may contain added sugar which is not good for your weight loss goals.

    You can have 100g of yogurt in a day as it contains only around 59 calories.

    Also, you can add some berries with your yogurt to make for a delicious meal.

  4. Oats

    An oatmeal can give you a great sense of fullness as it contains both fiber and protein, say the experts[2].

    Only a half cup of oats would be sufficient to provide you with enough energy for your morning and it will also expand as you soak them which increases the volume of your meal.

    One soaked cup of oats contains just 150 calories, and you can make a complete breakfast by adding a cup of milk.

  5. Cottage Cheese

    Cottage cheese is a protein-rich dairy product that can be easily bought from any dairy shop.

    Only a few grams can make you full, you can also have it with some toppings or mix it with some veggies and a few drops of olive oil for better taste.

    Make sure to look for a fat-free version which contains fewer calories as it will be better for weight loss.

  6. Broccoli

    Broccoli and other cruciferous vegetables like cauliflower, cabbage, etc. are foods with low caloric density.

    They are not that rich in protein but are a great source of fiber and other nutrients.

    You can just boil them and have them with some seasoning. They are good for your blood sugar, improve digestion and prevent constipation.

    The phytonutrients present in broccoli also help the function of the liver which is your body’s natural system for detox[3] and getting rid of unwanted toxins.

  7. Boiled Potatoes

    Some people may avoid potatoes as they are high in carbohydrates but having an optimal balance of protein, fiber, fat, and carbs is necessary for a healthy diet.

    Potatoes are rich in nutrients, especially potassium which helps with blood pressure.

    Boiled potato with some salt or seasoning will make you full and might stop you from snacking.

  8. Soups

    Soups are healthy, tasty, and easy to make as you just have to add a cup of water, veggies and boil them for a few minutes.

    Having soup with veggies in it could fulfill both your veggies requirement and part of your water needs.

    Some recommended soups are Mushroom and kidney beans soup, veggie-packed tomato soup, chicken soup, cabbage soup, etc.

  9. Fruit Salad

    Fruits are low-density food and are healthy for your body especially if you are physically active as they contain carbohydrates which are great fuel for an active lifestyle.

    They are rich in vitamins, minerals, and nutrients and there is no restriction to which fruit you should have.

    You can make a bowl of cut seasonal fruits and have them with some salt and pepper.

  10. Banana

    According to experts[4] one banana contains about 110 calories and is high in fiber, potassium, magnesium, etc.

    For a healthy weight loss diet, you can have one banana a day with other fruits also or can add it to your fruit salad.

  11. Avocados

    These contain healthy fats like monounsaturated oleic acid which is also found in olive oil.

    Despite fat, they are rich in water and can be included in your salad. One avocado contains around 320 calories so you can have half of it in your meal.

    Many professionals recommend[5] avocados in their diet plans for weight loss due to their various health benefits, as they often have much higher vitamin and mineral content compared to other vegetables.

  12. Green Leafy Vegetables

    As the name itself suggests Green leafy veggies include spinach, kale, lettuce, and many more.

    They are low in calories and are nutrient powerhouses that  are rich in iron, antioxidants, and minerals. They also help[6] in supporting the digestive system.

    They are very easy to prepare as you just have to wash them and make a salad or boil them for a few minutes to make a healthy and tasty recipe with them.

Types Of Weight Loss Diet

When it comes to weight loss, there are a lot of different diets out there, so it can be hard to know which one is right for you.

That’s why it’s important to do your research and learn about the pros and cons of each diet before you start. Some common diets include:

  1. Low-Carbohydrate Diets

    These diets typically limit carbs to 50 grams or less per day, often resulting[7] in quick weight loss in the short term.

    However, they can be difficult to stick to long-term and may cause problems such as fatigue, headaches, and constipation.


  2. Low-Fat Diets

    These diets usually limit fat to 30% of daily calories or less. They can help reduce cholesterol and may lead to weight loss, but they can also make you feel hungry and cause cravings.


  3. Intermittent Fasting

    This diet involves alternating between periods of fasting and eating.

    It can help you lose weight quickly[8], but it is not easy to maintain long-term due to increased levels of hunger.


  4. Calorie Restriction

    This diet involves reducing your overall calorie intake without restricting a particular food group or nutrient.

    This is also the basis of how all other weight loss diets which we already mentioned work, but instead of avoiding foods, you will have to estimate your energy intake and simply reduce your portions.

No single diet is best for everyone, so it’s important to find one that fits your lifestyle and preferences.

Talk to your doctor or a registered dietitian before starting any new diet plan.

Points To Remeber!

Besides these foods you can also have foods which you prefer over these. The bottom line is that there is no perfect diet for everyone.

The best way to find a diet that works for you is to learn about the pros and cons of each one.

Below we have mentioned more about the type of food you should have for weight loss:

  1. Lean Protein

    Protein is an essential nutrient for weight loss. It helps you feel fuller for longer and helps maintain muscle mass as you lose fat.

    Choose lean protein sources such as chicken, fish, tofu, legumes, and eggs.


  2. Fiber-Rich Foods

    Studies[9] have shown that foods high in fiber help you stay regular and promote feelings of fullness.

    Good sources of fiber include vegetables, fruits, whole grains, and legumes.

  3. Healthy Fat

    In contradiction to popular belief, healthy fats are not bad for you. Healthy fats are essential for weight loss and health.


    Just make sure to not overeat with those as they add a lot to your total daily energy intake.

    Good sources of healthy fats include avocados, seeds, fish, olive oil, and nuts.


  4. Water

    Staying hydrated is crucial for weight loss and overall health. Be sure to drink plenty[10] of water throughout the day.

    You can also get your daily dose of water by eating water-rich fruits and vegetables such as cucumbers and strawberries

Finally, consider making sustainable changes to your diet. Cutting out processed foods and eating more whole foods can help you to improve your overall health and lose weight.

+10 References/Sources

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed researches, academic and medical institution studies.

  1. JS Vander Wal, A Gupta, P Khosla, NV Dhurandhar. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct; 32(10): 1545–1551. Published online 2008 Aug 5. doi: 10.1038/ijo.2008.130.
  2. Prasad Rasane, Alok Jha, Latha Sabikhi, Arvind Kumar, V. S. Unnikrishnan. Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol. 2015 Feb; 52(2): 662–675. Published online 2013 Jun 25. doi: 10.1007/s13197-013-1072-1.
  3. Alicia Arredondo Eve, Xiaoji Liu,1 Yanling Wang, Michael J. Miller, Elizabeth H. Jeffery, Zeynep Madak-Erdogan. Biomarkers of Broccoli Consumption: Implications for Glutathione Metabolism and Liver Health. Nutrients. 2020 Sep; 12(9): 2514. Published online 2020 Aug 20. doi: 10.3390/nu12092514.
  4. Jorge L. Ble-Castillo,* María A. Aparicio-Trápala, Mateo U. Francisco-Luria, et al. Effects of Native Banana Starch Supplementation on Body Weight and Insulin Sensitivity in Obese Type 2 Diabetics. Int J Environ Res Public Health. 2010 May; 7(5): 1953–1962. Published online 2010 Apr 28. doi: 10.3390/ijerph7051953.
  5. Celine Heskey,* Keiji Oda, Joan Sabaté. Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort. Nutrients. 2019 Mar; 11(3): 691. Published online 2019 Mar 23. doi: 10.3390/nu11030691.
  6. Monica Nour,*† Sarah Alice Lutze,† Amanda Grech, Margaret Allman-Farinelli. The Relationship between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. 2018 Nov; 10(11): 1626. Published online 2018 Nov 2. doi: 10.3390/nu10111626.
  7. Glenn A Gaesser. Carbohydrate quantity and quality in relation to body mass index. J Am Diet Assoc. 2007 Oct;107(10):1768-80. doi: 10.1016/j.jada.2007.07.011. Available from: https://pubmed.ncbi.nlm.nih.gov/17904937/.
  8. Roger Collier. Intermittent fasting: the science of going without. CMAJ. 2013 Jun 11; 185(9): E363–E364. doi: 10.1503/cmaj.109-4451.
  9. Joanne L Slavin. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8. doi: 10.1016/j.nut.2004.08.018. Available from: https://pubmed.ncbi.nlm.nih.gov/15797686/.
  10. Jodi D Stookey, Florence Constant, Barry M Popkin, Christopher D Gardner. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity (Silver Spring). 2008 Nov;16(11):2481-8. doi: 10.1038/oby.2008.409. Epub 2008 Sep 11. Available from: https://pubmed.ncbi.nlm.nih.gov/18787524/.

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