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15 Foods to Eat When Trying to Lose Weight (2024)

As a health coach and fitness enthusiast with over 15 years of experience helping people lose weight, I know first-hand the power that certain foods can have in supporting a healthy and sustainable weight loss journey. In this article, I will break down the top 15 foods to eat when trying to lose weight based on my expertise and the latest research from registered dietitians. These nutritious foods are loaded with fiber, protein, healthy fats and other filling nutrients that have been directly linked to weight loss, keeping you fuller for longer so you naturally eat fewer calories.

High-Fiber Foods for Weight Loss

Fiber is crucial for weight loss as it slows digestion and keeps you feeling fuller. My top 3 fiber all-stars to incorporate are:

1. Beans and Legumesassorted-colored bean lot

Foods like chickpeas, lentils, black beans and kidney beans are excellent sources of fiber and protein. Aim for 1-2 cups per week to satisfy your cravings with minimal calories.

Meta-analysis found legumes like chickpeas, lentils, black beans reduced BMI and waist size more than control diets without in randomized trials. Intakes of 1/2-1cup/day helped with appetite and weight control.

2. Whole GrainsCloses-Up Photo of Macaroni

Opt for whole wheat pasta, brown rice, oats and quinoa which contain more fiber than refined carbs. An easy swap is making overnight oats to enjoy as a quick high-fiber breakfast.

3. Berriesblack berries on brown wooden spoon

All fruits are great but berries like blueberries are especially high in fiber and nutrients. Get creative by adding them to salads, smoothies or homemade jam.

Protein Powerhouses for Feeling Full

Protein takes longer to digest, keeping you satisfied for hours. Some of my favorites are:

4. Fatty Fishflat lay photography of raw salmon fish

Salmon, tuna and sardines are excellent sources of lean protein plus omega-3 fatty acids which may support metabolism. Aim for at least two 3-ounce servings per week.

5. Chicken and Lean Meatsraw chicken meat on brown wooden chopping board

For an extra boost of protein, include chicken, turkey or lean beef and pork in meals a few times per week.

6. Eggs sunny side up egg on black ceramic plate

Studies show eating eggs for breakfast may enhance weight loss. Enjoy them scrambled, in omelettes or frittatas.

7. Greek Yogurt

A single serving packs 10-12g protein to curb cravings without much fat or calories. Top with fruit and nuts.

Plant-Powered Proteins

For veggie or vegan options, try these protein-packed plants:

8. Tofu and Tempeh

Made from soy, one half cup provides at least 10g plant-based protein. Best baked, grilled or stir-fried.

9. Edamame

Fresh or frozen soybeans boil up in minutes for a fiber-filled snack.

10. Lentils and Beans

Great canned or cooked from dry, these versatile legumes are a budget-friendly protein source.

Belly-Filling Healthy Fats

While all calories count, not all fats are created equal. My top picks for a healthy dose of monounsaturated fats include:

11. Avocadosliced avocado fruit on brown wooden table

One half of an avocado contains healthy fats shown to boost metabolism and maximize nutrient absorption from veggies eaten alongside it.

12. Almonds and Other Tree Nuts

A small handful of raw or dry roasted almonds is nutrient-dense and fiber-filled.

13. Dark Chocolate

In moderation, the 70% cacao or higher dark chocolate is an antioxidant powerhouse that may help curb cravings.

Appetite-Satisfying Produce

For low-cal veggie powerhouses that fill up your plate, try:

14. Cruciferous Vegetables

Broccoli, cauliflower and cabbage are low in calories but high in nutrients to aid weight loss.

15. Apples

Whether whole or pureed into dips or baked goods, crunchy apples aid fullness with fiber, nutrients and water content.

By focusing on these 15 fiber, protein and healthy fat foods, you set yourself up for healthy weight loss success. Slowly work them into meals and snacks each week while limiting processed foods and refined carbs. Pay attention to portion sizes and let fullness, not the clock be your guide. Consistency is key – these small changes will help you feel fuller faster so you naturally eat fewer calories for weight loss.

A Healthy Diet and Lifestyle for Lasting Results

While certain foods that help you lose weight like salmon and Greek yogurt are great, true transformation happens with consistency and lifestyle factors. Some additions that maximize results are:

  • Aiming for at least 150 minutes of moderate activity like brisk walking each week.
  • Drinking half your body weight in ounces of water daily for hydration and fullness.
  • Managing stress through hobbies, meditation or time with family/friends.
  • Focusing on 8 hours of quality sleep per night for hormonal health.
  • Incorporating strength training 2-3 times per week to build metabolism-raising muscle mass.

While weight loss goals vary, most experts agree that slow and steady weight loss of 1-2 pounds per week through a primarily whole, plant-based diet is both healthy and sustainable long-term. Remember why you started and celebrate non-scale victories – with patience and consistency, you’ve got this!

Frequently Asked Questions (FAQ)

Q1. What foods help burn belly fat?

A: Several foods have been found to aid in belly fat loss when included regularly as part of a balanced calorie-controlled diet. Some of the most effective include lean protein foods like salmon, eggs and chicken which are filling and preserve muscle mass. Green tea may support thermogenesis due to caffeine content. Oats contain soluble fiber beta-glucan shown to reduce waist size. Avocados, nuts and olive oil offer healthy monounsaturated fats for a metabolism boost. Finally, cruciferous veggies such as broccoli possess compounds that block belly fat storage. While no single food spots belly fat, focusing on lean protein, fiber and healthy fats with veggies daily can help reduce abdominal adipose tissue.

Q2. What food should I eat everyday to lose weight?

A: While no singular food magically sculpts a slimmer figure, choosing high-fiber whole foods consistently has proven benefits. Topping that short list is Greek yogurt, packed with filling protein and calcium and associated with reduced body weight gain compared to milk in some studies. Salmon adds lean protein and heart-healthy omega-3 fatty acids to support metabolism. Eggs make a quick breakfast with few calories yet tons of nutrients that may enhance weight management. Apples satisfy as a crunchy snack thanks to fiber and water keeping cortisol levels balanced for reduced fat storage. Oats rank high in soluble fiber to help burn belly fat and carbohydrates for sustained energy.

Q3. What foods speed up weight loss?

A: Several nutritious whole foods have been directly linked to accelerated, healthy fat loss when incorporated as part of an overall calorie-controlled diet and active lifestyle. Capsaicin-rich peppers like chili trigger thermogenesis for a raised metabolism for hours. Protein in foods like eggs and fish induce greater feelings of fullness versus carbs to prevent overeating. Water-filled, high-fiber fruits and vegetables curb hunger with very low calorie density. Beans, nuts and avocados deliver filling fats and fiber. Fiber-rich whole grains satisfy for longer while flushing out toxins. Finally, yogurt, fish and olive oil combat inflammation shown to slow metabolism and weight management success.

Q4. What are 20 foods that burn fat?

A: Here are 20 nutritious, whole foods directly associated with increased fat oxidation and loss when included regularly in a balanced low-calorie diet and active lifestyle: salmon, sardines, beans, almonds, lentils, eggs, green tea, cauliflower, spinach, broccoli, citrus fruits, garlic, turmeric, chili peppers, cumin, cinnamon, sweet potatoes, berries, coffee, ginger, kale/collards, quinoa, asparagus, grapefruit, avocados, walnuts, peanuts, olive oil, flaxseed, oats. Focusing on lean proteins, healthy fats, fiber-rich whole foods and spices that boost your metabolism is a sure way to maximize fat loss efforts gently over time.

Q5. What 3 foods burn the most fat?

A: If looking for the dynamic fat-burning trio, consider:

  • Chili Peppers – Spicy capsaicin activates thermogenesis and calorie burn for hours thanks to heat.
  • Green Tea – Caffeine mimics exercise by boosting fat oxidation enzymes. The plant compound EGCG further enhances calorie torching.
  • Whole Eggs – Complete proteins require more calories to digest which translates to a higher metabolic rate post-meal compared to quick carbs. Eggs also reduce post-meal cravings and boost feelings of fullness.

Of course, for long-term success, focus less on fleeting flashy foods and more on a balanced, enjoyable whole food diet rich in lean proteins, healthy fats, fiber and low in refined carbs paired with consistent exercise habits tailored to your abilities. With patience and lifestyle factors, changes compound gradually over weeks and months.

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