Foods That Help You Lose Weight


Foods That Help You Lose Weight

There are several foods that can help you shed those extra pounds provided that you choose the right ones. These healthy foods that help you lose weight can be more effective and safe than if you are trying to cut calories. However, it can be quite a challenge when choosing which foods will give you the health benefits while still losing weight. Key factors to look for are: high-fiber foods, foods rich in calcium, low-calorie foods, and those with high water content. These types of food can help you feel full longer, lessening the amount of calories you consume eventually. Although these healthy foods can help you lose weight, it is also important to consider their portion size and how they can meet your recommended daily calorie allowance.


Another thing to remember when choosing foods for weight loss is to avoid processed foods which are high in salt and fat content.


A big concern among many individuals is that they might get bored or tired eating the same healthy foods for a length of time and they might not be able to maintain it and fall off the diet. The good news is there are more than a dozen healthy foods to choose from that can help you curb your hunger, increase your metabolism, and help you reduce weight. In addition, these healthy foods come with many other health benefits too.



Five Categories of Foods for Weight Loss:


1. High-fiber foods – fiber helps lessen the calories consumed by filling up the stomach quicker making the person to feel full and eat less


2. Foods with high water content – these foods are low in calories and help to lose weight by increasing the water intake


3. Nutrient dense foods – nutritionally dense foods, especially from the B vitamins, help boost energy


4. Low fat foods – eating less fat reduces the calorie intake


5. Fresh and all natural foods – among these healthy foods are fruits and vegetables which are nutrient dense and packed with fiber to keep the calories down and make you feel satiated for a long time. They are also rich in antioxidants, vitamins, and minerals that provide a lot of health benefits to your body.



Forming healthy eating habits can be done by choosing the best foods from our regular daily diet. Going for non-fatty and low-calorie foods is important for weight loss, but it is also necessary to provide the body its nutritional requirements. Keeping a balance between these two is a vital aspect in aiming to lose weight in a healthy way.


Below is a list of various healthy foods you can choose from as a part of your weight loss diet and/or for improving the health in general. Remember though that you should make sure that you are still consuming the required amount of calories you need daily and balancing those calories with foods containing protein, fats, and carbohydrates.


  • Almonds and almond butter – Almonds are calorie-dense and help counteract cholesterol and triglycerides, too. Almond butter gives you a protein boost and prevents the carbohydrates in the toast from spiking your blood sugar.


  • Any kind of raw nuts – Raw nuts contain fiber to curb hunger and also provide protein & healthy Omega-3s fats for fast fat burning. Make sure they are raw and natural, not roasted and salted.


  • Apples – The pectin found in apples prevents your body from absorbing too much fat and limits the amount of cholesterol and lipids in your blood. The fiber in the apple is also a strong appetite suppressant that keeps you satisfied for long periods of time causing you not to overeat so you won’t gain weight. Apple also contains antioxidants that help limit glucose absorption and prevent metabolic syndrome, high cholesterol, high blood pressure, and pre-diabetes that can cause thickening around the waist.


  • Avocados – contain a kind of sugar called mannoheptulose which helps lower insulin levels to prevent you from storing fat or gaining weight.


  • Beans – contain cholecystokinin, a digestive hormone which is a natural appetite suppressant and regulate blood sugar level to curb hunger. High-fiber beans can lower your cholesterol too.


  • Blueberries – Berries are good for the health but the blue-colored ones are among the best of them, containing the highest antioxidant level among fruits which we usually eat.


  • Brazil Nuts – These nuts are rich in selenium that helps the body to produce thyroid hormones that are responsible for keeping your metabolism high.


  • Buckwheat Pasta – Unlike most carbohydrates, this pasta contains protein and is high in fiber.


  • Chia Seeds – These seeds are rich source of protein and fiber that help increase satiety.


  • Cinnamon – help control post-meal insulin spikes (which make you feel hungry) and also lowers the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.


  • Cocoa – contains more phenolic antioxidants than most foods and helps protect nerves from injury and inflammation and the skin from oxidative damage from UV radiation


  • Eggs – are concentrated form of animal protein without the added fat that comes with meat which helps you feel fuller longer, prevents spikes in blood sugar, and contain as many cancer-fighting antioxidants as an apple and are the richest food source of choline–a B-vitamin that promotes healthy brain function.


  • Fish – Fish like salmon, tuna, and sardines are low in saturated fat and stimulate a fat-burning hormone called Leptin which suppresses your appetite and determines whether you store the calories you eat as fat or if you burn the calories you eat for energy. Fish also contain Omega-3 fatty acids that improve insulin sensitivity, helping to build muscle and decrease belly fat. More muscles mean more calories your body burns.


  • Fruits & Vegetables – Fruits and vegetables are the backbone of any weight loss diet program. They supply nutrients, color, and taste yet low in calories. Fruits & vegetables high in vitamin C burn off body fat and easily flushed out thee fats from your body. Vegetables are high in water and fiber content in their natural state, and offer a lot of vitamins and antioxidants. They are not only low in calorie and fat, but they also give you the nutrients and fiber your body needs to stay healthy.


  • Grapefruit – Grapefruit’s phytochemicals reduce insulin levels, making your body to convert calories into energy.


  • Green tea – rich in antioxidants called catechins that help speed metabolism, fat burning, and lowers the bad cholesterol


  • Greek Yogurt – contains fewer grams of sugar and twice the amount of protein than ordinary yogurts which may help losing weight by keeping you fuller longer. In addition, it contains calcium and probiotics that boost immunity and reduce gastrointestinal distress.


  • Goji berries – contain 18 amino acids, which make them a surprising source of protein.


  • High-Fiber Cereal – makes you feel fuller and lower in calories than refined grains and carbohydrates.


  • Honey – a natural sweetener and helps in reducing weight gain and body fat when substituted for sugar. Honey is known to have antibacterial, antiviral, and antifungal properties, and other wide-ranging health benefits. It also helps improve blood sugar control and immunity, and used as an effective cough suppressant.


  • Kale – rich in fiber, vitamin A (helps prevent night blindness), vitamin K (for bone-strengthening), and vitamin C (improves immune system).


  • Lean Beef – Contains the amino acid leucine, which help you trim down and at the same time maintaining calorie-burning muscle.


  • Lentils – high in protein, soluble fiber, and essential nutrients, such as Folate.


  • Low-fat Dairy Products – Low-fat dairy products break down fat cells faster. These foods are high in calcium which helps in suppressing calcitriol (a hormone responsible for making fat cells bigger), and high quality proteins that help suppress appetite.


  • Nuts – Nuts are high in calories and are also a great source of protein, fiber, and monounsaturated fat — all of which can help in weight loss. Nuts can also help lower the risk of heart disease, cancer, and diabetes.


  • Oats – Oats are a whole grains and a powerful appetite-suppressant. They are also high in soluble fiber, lowering cholesterol and blood fat.


  • Olive Oil – Olive oil is a monounsaturated fat that helps you burn calories.


  • Organic Beef – Organic beef is rich in CLA (Conjugated Linoleic Acid) which is a healthy fat that helps you burn unwanted body fat.


  • Pears – Pears are great at filling you up and contain pectin fiber, which decreases blood-sugar levels, helping you curb your hunger.


  • Pomegranate Seeds – Pomegranate seeds are loaded with folate and disease-fighting antioxidants. They are low in calories and high in fiber.


  • Popcorn – Popcorn offers a lot of fiber and is low in calories.


  • Quinoa – This whole grain is full of protein, amino acids, phytosterols, and vitamin E.


  • Resistant Starch – Resistant starch is another kind of dietary fiber which helps your body prevent storing too much fat.


  • Resveratrol – Resveratrol (found in red grapes, mulberries, and peanuts) has anti¬aging properties and this antioxidant is a fat releaser too.


  • Rotisserie-Cooked Turkey or Chicken Breast – Precooked chicken or turkey are convenient sources of protein that keep your blood sugar from dipping and your appetite from rising.


  • Salad – A salad a day provides vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters.


  • Spices – Spices contain capsaicin which helps suppress appetite and increase your fat burning metabolism.


  • Soup – A cup of soup satisfies hunger because your brain perceives it as filling.


  • Tarragon – This herb is a staple in French cooking, and used in place of salt in marinades and salad dressings.


  • Tofu – Tofu contains protein that helps reduce the appetite.


  • Vinegar – Acetic acid in vinegar slows down the passage of food from the stomach into the small intestine, so you feel full longer. Vinegar also lessens the glycemic effect of a meal and prevents body-fat accumulation,


  • Water – Water helps suppress the appetite, keeps the body functioning properly, and reduces water retention and bloating.


  • Whole Grains – Whole grains are a complex carbohydrate that helps keep blood sugar levels from spiking and also help you feel full longer because of its high fiber content.


  • Yogurt and Skim Milk – The calcium, vitamin D, and low-fat protein contained in skim milk and non-fat yogurt can help trigger weight loss and also help build and maintain lean muscle.





Losing weight can be a challenging experience to most people, but it can be an easier task for them by choosing healthy foods to achieve their weight loss goals. There are several foods that can help curb their appetite and make them feel full longer, provide them with extra energy, give the body the necessary nutrients it needs, and allow them to enjoy eating in a healthy way.


Regardless of how much or how little weight you want to lose, a balanced diet of healthy foods combined with an exercise program will help you lose weight faster and make reaching your weight loss goal a lot easier.