12 Best Food For Weight Loss: Must Includes, Tips, And More

Date
May
26
2022
Compiled By Louise Rodriguez
Medically Reviewed By Dr. P Stein, MD FACT CHECKED

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 works for you.

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.

When you think about food for weight loss, you may assume that you need to eat less to lose weight but that is not all correct.

best food for weight loss

12 Best Food For Weight Loss

From quick and easy meals perfect for busy weeknights to healthier alternatives fulfilled with all the required nutrients to your favorite comfort foods, we’ve got something for everyone.

Below we have mentioned some best food 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.

    Here[1] is an acknowledgement of the same.

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

    Eggs are the best recipe as they 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 protein and have fewer calories.

    They are easy to make and good for your digestive system as they contain metabolism-boosting enzymes.

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

    To make sprouts you just have to soak them in water overnight and wrath them with a moist cloth and they will germinate.

    Now they are ready to eat with cut onions and tomatoes, you can also add salt for taste.

  3. Greek Yogurt

    Greek Yogurt is mostly preferred as it contains more protein than a regular one with probiotic bacteria to improve your gut health.

    Avoid having flavored yogurt as they contain added sugar which is not good for your weight loss goal.

    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 a full meal.

  4. Oats

    Having a breakfast of oatmeal can give you a sense of fullness as they contain fiber and protein, say the experts[2].

    Only a half cup of oats is enough to have for breakfast as they will expand to a full cup when you cook them and are easy to make.

    One cooked cup of oats contains just 150 calories, to make a full breakfast meal you can also have 1 glass of milk with it.

  5. Cottage Cheese

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

    Only a few grams can make you full, you can also have it with some toppings or cut them into pieces and toss them with some veggies in a few drops of olive oil for better taste.

    On the market, it also has a fat-free version which contains fewer calories, for weight loss, it is better to have fat free if it is available nearby you.

  6. Broccoli

    Not just broccoli but other cruciferous vegetables like cauliflower, cabbage, etc, are low-density food.

    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 body’s detox[3] process by getting rid of unwanted contamination.

  7. Boiled Potatoes

    Few people avoid potatoes as they are high in carbohydrates but having an optimal balance of all protein, fiber and carbs is necessary for your 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 not only easy to make as you just have to add a cup of water, and veggies and boil them for a few mins but also come in different flavors.

    Having soup with veggies in it could fulfill your veggies requirement as well as water.

    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 making you feel active, with less fat depending on the fruit.

    They are rich in vitamins, minerals, and nutrients and there is no limit 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

    Several government papers[4] claim that 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 fat 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.

    Some professionals suggest[5] avocados in diet plans for weight loss due to their various health benefits, as they increase the nutrient uptake from other vegetables.

  12. Green leaves

    As the name itself defines Green leaves include spinach, kale, lettuce, and many more.

    They are low in calories, fat, and powerhouse of nutrients and are rich in iron, antioxidants, and minerals. They help[6] in boosting metabolism and improving the digestive system.

    They are very easy to make as you just have to wash them and boil them for a few minutes to make a healthy recipe from them.

Types Of Weight Loss Diet

When it comes to weight loss, there are a lot of different diets out there. 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 health 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.

  4. Calorie restriction

    This diet involves reducing your overall calorie intake. It can lead to gradual weight loss, but it can be difficult to stick to.

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 moreover these, the bottom line is that there is no one 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 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.
    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 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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