12 Food 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.