Nutrition is a cornerstone of good health. However, foods affect metabolism differently and determine how many calories you burn. Eating highly nutritious foods improves health and can help manage a healthy weight. While no food can magically help you lose weight, some foods are beneficial and support a healthy weight.
This article looks at the top ten best foods for weight loss. Although these foods can aid in maintaining a healthy weight, to achieve optimal health, you also need to involve the other pillars of good health, such as exercise, adequate sleep, and stress management.
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10 Best Foods for Weight Loss
If you are trying to lose weight, calorie restriction may not be a long-term solution because it may not support your body’s nutritional demands and is not sustainable. The best approach is to feed your body with the best foods for weight loss. Here are the 10 best foods to support your weight loss journey.
#1. Fruits
There is debate on whether the natural sugars contained in fruits can sabotage weight loss. The truth is that although fruits are high in natural sugars, most of them are low in calories. They are also high in fiber, which blocks digestion and absorption of sugars into the bloodstream, which is beneficial for weight loss.
Furthermore, fruits contain essential vitamins and minerals that your body needs for optimal function. So, it is not right to avoid eating fruits to avoid taking in too much sugar. Instead, choose whole fruits low in sugar, such as apples, avocados, guavas, strawberries, raspberries, blueberries, lemons, pineapple, and oranges, and eat those possible with skin on.
Avocado is one of the best foods for weight loss because it is rich in healthy fats and fiber that make you feel longer and can reduce your caloric intake. Furthermore, avocado contains potassium, which helps to manage blood pressure and is good for heart health. According to a 2021 study published in the Journal of Nutrition, people who ate avocado with their daily meals had better fat distribution and lower risk of obesity than those who did not.
That’s not to say you should eat too many fruits in one go, as the calories can add up quickly. Eat fruits high in sugar in moderation, such as mangoes, grapes, dates, raisins, cherries, pears, and bananas, to reduce your caloric intake if you want to lose weight.
#2. Vegetables
According to Mayo Clinic, most vegetables are low in calories and are rich in fiber, which makes you full in between meals and reduces cravings. The body digests fiber slowly, meaning you will not get hungry faster after a meal, unlike when you consume refined grains. Therefore, vegetables are one of the best foods for weight loss because they control your caloric intake
Some of the best vegetables for weight loss include cruciferous vegetables such as cabbage, cauliflower, and broccoli. Other vegetables like carrots, kale, spinach, and asparagus also curb your appetite and are beneficial for weight loss.
Consider reading these articles related to weight loss:
- Facts about Fast Foods That Will Make You Rethink Your Health Choices
- 12 Healthy Foods You Should Always Have in Your Kitchen
- Meal Prepping 101: How to Meal Prep for Weight Loss for Beginners
#3. Eggs
A good weight loss plan includes nutrient-dense and high-protein foods like eggs because they boost satiety and reduce the chances of overeating. Eggs are also low in calories and will keep your caloric intake in check. You can eat boiled, scrambled eggs with your breakfast to keep you full until the next meal.
According to research, people who ate eggs at breakfast felt less hungry and ate way less at lunchtime than those who only ate low-fiber cereal with milk. If you’re concerned about the cholesterol content in the eggs, you can remove the yolks and eat more egg whites. However, eating one egg a day does not have a significant effect on your blood cholesterol or heart health.
According to Harvard Health, the cholesterol in eggs does not impact blood cholesterol. Furthermore, what triggers the liver to make cholesterol are saturated fats and trans fats in our diets and not dietary cholesterol. Since eggs have only a small amount of saturated fats (and contain numerous essential nutrients such as Vitamins A, B, and D, lutein, and choline), you can eat eggs in moderation as part of a balanced diet.
Also Read: Why is My Metabolism So Slow? 9 Causes of Slow Metabolism
#4. Legumes
The legume family includes beans, chickpeas, and lentils. These foods contain natural plant-based protein and fiber, which boost a feeling of fullness and may reduce unhealthy cravings, and lower your caloric intake. Adding legumes to your diet is a good way to attain your weight loss goals.
Furthermore, research shows that consuming legumes alongside whole grains, nuts, seeds, fruits, and vegetables lowers the risk of type 2 diabetes, heart disease, and high blood pressure.
#5. Oats
Oats are one of the best foods for weight loss because they are low in calories, high in protein and fiber, and promote a feeling of fullness. According to USDA, a cup (81g) of regular dry oats contains about 8 grams of fiber, 10 grams of protein, and only 307 calories.
Studies show that people who eat oatmeal regularly for breakfast have a lower risk of becoming obese. However, be sure to check the packages because some instant oatmeal may have lower fiber levels and contain added sugar, which may sabotage your weight loss goals.
#6. Nuts and seeds
Nuts such as walnuts, pecans, peanuts, and almonds are among the top ten best foods for weight loss because they are rich in healthy fats, fiber, protein, and essential vitamins and minerals. Studies show that eating a handful of nuts every day improves metabolism and may be beneficial for maintaining a healthy weight. However, do not overeat nuts as they may have high calorie levels, so stick with the daily recommended serving of one ounce.
Seeds such as chia are high in fiber and are one of the best foods for weight loss. A study shows that eating chia seeds with yogurt for breakfast increases the feeling of fullness and reduces calorie intake at lunch hour compared to plain yogurt.
Also Read: Are Nuts Good for Weight Loss? Top 5 Health Benefits Of Nuts
#7. Fish
Fish is also one of the best foods for weight loss because it is rich in protein and healthy fats, which boost satiety and keep you full longer. Thus, fish can help curb cravings and control your food intake. Furthermore, fish contains iodine, which is important for the optimal function of the thyroid gland, which controls metabolism and key hormones that can affect weight loss and weight gain.
A study comparing the effects of different types of protein on satiety (beef, chicken, and fish) revealed that satiety was greater after participants ate fish. Some healthy fish to eat include salmon, cod, and mackerel.
#8. Lean meat
Eating lean meat such as chicken, turkey, and beef can support your weight loss goals because they are low in calories. They are also high in protein, which keeps you full and curbs cravings, which is beneficial for weight loss. Ensure that you eat skinless chicken and red meat in moderation, and opt for healthy cooking methods such as baking or grilling to prevent adverse health outcomes.
A study revealed that women who ate a high-protein meal that contained meat ate 12% less food in the subsequent meal than those who ate a meatless meal. Another study published in the Journal of Obesity and Metabolic Syndrome revealed that a high-protein diet was effective for sustainable long-term weight loss and prevented weight regain.
#9. Sweet potatoes and other root vegetables
Sweet potatoes are one of the best superfoods for weight loss because they have a low glycemic index and are rich in fiber, which slows down the absorption of glucose into the bloodstream. As a result, they do not raise blood sugars quickly. The fibers also boost satiety and provide lasting energy, which is good for weight loss.
Furthermore, they are rich in essential vitamins and minerals such as Vitamin A. Use healthy cooking methods such as baking or roasting to get the best benefits for weight loss.
#10. Greek yogurt
Greek yogurt closes the list of the top ten best foods for weight loss. It is rich in high-quality protein, and eating it for breakfast will help you resist the temptation to eat unhealthy snacks. Furthermore, it contains beneficial bacteria that improve gut health, which is also key to weight management. Research shows that full-fat dairy is beneficial for weight loss because it keeps you full longer.
A study published in the American Journal of Clinical Nutrition revealed that participants who ate a high-protein breakfast felt fuller longer and could resist high-sugary snacks than those who skipped breakfast. Combine Greek yogurt with chia seeds and berries to start your morning. However, like other high-fat foods, you should consume them in moderation to reduce your calorie intake.
FAQs
- What are the 5 superfoods for weight loss?
Superfoods for weight loss are foods that boost metabolism, have a low glycemic index, and can help you lose weight. They include green tea, oatmeal, broccoli, eggs, and fish such as salmon and tuna.
- What foods help burn belly fat?
Some foods that help burn belly fat are high in fiber and low in carbs, such as broccoli, spinach, chia seeds, whole grains, and legumes. These foods may not directly burn fat, but they increase satiety, reduce cravings, and reduce your overall caloric intake.
- How to speed up fat loss?
The best ways to speed up fat loss, which are backed by science, are to consume more high-fiber foods, eat more healthy fats and protein, reduce your intake of ultra-processed foods, and get adequate physical activity every week. In essence, you need to eat fewer calories than your body requires to create a calorie deficit.
- What foods burn fat at night?
It is possible to burn fat at night while you sleep by eating foods that help you burn more calories to digest the food than it contains. Some of the best foods that burn fat at night are high-protein foods, whole grains, and citrus fruits.
Final Thoughts
Our diet comprises different types of food. To lose weight, you need to select nutritious, whole foods such as fruits, vegetables, nuts, legumes, lean meat, and fish, which are low in calories and high in protein or fiber. Eat highly processed foods in moderation, as they are high in calories and can sabotage your weight loss goals. In addition, ensure that you engage in regular physical activity, which will help you burn more fat and reduce your risk of diseases.
