Best Foods to Eat to Lose Weight

Greek Yogurt

You will likely find this superfood listed in many articles as a top food to aid in weight loss.

Greek yogurt is a newer alternative to traditional yogurt and is packed with protein, calcium, and probiotics—also known as good bacteria that promote a healthy gut.

Greek yogurt is packed with protein. One study suggests that by consuming a diet high in protein, you are less likely to overeat throughout the day (1).

2. Oatmeal

Oatmeal is one of the healthiest whole grains and makes a great breakfast option for those looking to lose weight.

Packed with fiber and protein, one cup of cooked oatmeal contains just 150 calories, 4 grams of fiber, and 6 grams of protein.

It also contains a type of soluble fiber called beta-glucan.

3. Chia seeds

Chia seeds are whole grain, gluten-free food that has grown in popularity and has been a staple in many weight-loss diets.

Chia seeds may be small, but they are a nutrient powerhouse.

Chia seeds aid in weight loss due to their high protein and fiber content.

Just one tablespoon contains around 5 grams of fiber and 2.3 grams of protein.

Most of the carbs in chia seeds are not digestible and balanced out by the fiber for a total of 1 gram of digestible or net carb.

Because of the high soluble fiber content, these tiny seeds significantly expand and form a gel when in contact with water.

They are also high in omega-3 fatty acids, manganese, magnesium, and phosphorus.

While some people like snacking on natural seeds, they are typically added as an ingredient in smoothies, dressings, and pudding.

4. Protein

It is important to make sure you get enough protein in your daily diet.

Not only does your body need it to repair and build tissue, but protein intake also supports weight loss, improves metabolism, and fights obesity.

Consuming foods high in protein increase fat burn by boosting metabolism and decreasing the release of hormones associated with appetite.

Protein does not necessarily have to come from animals, many plant-based foods are high in protein.

Good sources of lean protein from animals include chicken breast, turkey breast, tuna, cottage cheese, kefir, and lean ground meat.

Good sources of plant-based protein include chickpeas, pistachios, lentils, and beans such as kidney beans or black beans.

5. Avocado

Avocados sometimes get a bad name because of their high-calorie content.

While avocados are higher in calories, they are packed with healthy fats and vitamins that, when consumed in moderation, provide health benefits.

They are a great source of Vitamin C, E, K, B6, potassium, and fiber, and one of the best foods you can eat to promote weight reduction and overall satiety.

Studies have shown that consumption of avocado can help you feel full for 6 hours after you eat it.

6. Fish

In general, most seafood is great to include in your diet.

One of the best types of seafood to support weight loss is fish.

It not only contains heart-healthy fats such as omega-3 fatty acids and many other vitamins to reduce the risk of chronic disease, it can promote weight loss.

Omega-3s from fish have also been shown to burn body fat.

In a 6 week study, participants who consumed fish oil lost approximately 1 pound of fat and an increase in fat-free mass (8).

Fish typically provides fewer calories than other protein sources with comparable protein content.

Some of the best choices to make when choosing which fish to eat are tuna, salmon, sardines, and cod.

Fish is a great source of iodine which also promotes healthy thyroid function and metabolism function.

The healthiest way to cook fish is steaming, baking, and grilling.

7. Nuts

Nuts are rich in healthy fats, protein, and fiber making them another great addition to your meal plan.

Some people tend to shy away from nuts because of the high-fat content, but nuts are primarily made up of unsaturated fat (the good fat) and are naturally low in carbohydrates.

This superfood also contains antioxidants, vitamins, and minerals to reduce belly fat and fight inflammation.

Some of the best sources of nuts to eat as a snack are almonds, pistachios, and walnuts.

You may even try almond butter or peanut butter made from groundnuts.

8. Legumes

Legumes are a superfood packed with fiber and plant-based protein.

Eating just one serving per day has weight loss benefits.

They contain complex carbs that take longer for digestion leading to longer fullness and reduce hunger and cravings.

Legumes may also increase metabolism due to their high protein content .

The best legumes to include in your diet are chickpeas, lentils, peas, kidney beans, and soybeans.

Just one cup of cooked beans contains around 15 grams of fiber, this is over half of the daily recommended intake of 25-30 grams.

9. Sweet potato

The high fiber content of sweet potatoes helps you feel satisfied which can eliminate mindless snacking throughout the day.

Many people tend to avoid them due to their carbohydrate content, but all carbs are not created equal.

They have a lower glycemic index and are less likely to cause blood sugar spikes than regular potatoes.

They are rich in fiber, potassium, and b vitamins.

A medium-sized sweet potato contains nearly 4 grams of fiber which is over 15% of the recommended daily fiber intake. This versatile food is greatly baked, broiled, or even made into fries and cooked in the air fryer!

10. Cruciferous Vegetables

Most people do not include enough vegetables in their diet.

One of the best types of vegetables to consume is cruciferous vegetables including cauliflower, spinach, broccoli, and Brussels sprouts.

These Veggies are crucial and play a key part in just about all science-backed weight-loss diets.

Not only are they low in calories, but they are also high in fiber and contain many vitamins and minerals, and antioxidants.

In addition, they contain more protein than many other vegetables.

You may find more traditional salads that used iceberg lettuce have switched to cruciferous veggies shaved down to provide more nutrients.

Pair with a source of lean protein and a light salad dressing, and you now have a complete meal.

As a rule of thumb, it is important to fill your plate half full with veggies to reduce calories and promote fullness.

11. Fruits

Fruits are an essential part of healthy diets and are great for weight loss.

They are nutrient-dense, high in fiber, and contain just enough natural sugar to satisfy a sweet tooth.

Packed with antioxidants, they also can prevent cancer and other chronic diseases by protecting cells against damage.

The best low-calorie fruits for weight loss include grapefruit, berries, blueberries, and melon.

Fruit can be purchased fresh while in season or frozen in which the nutrients are preserved and better than canned which often contains added sugars.

You want to limit consuming large quantities of higher-calorie tropical fruits such as mango, pineapple, and banana.

Be sure to avoid fruit juice and other fruit beverages that include extra processing, which leads to added sugar and calories.

Stay tuned to Mahekta Aanchal from 9am to 2pm on Radio Sargam with your Show host Sneh Chaudhry on 103.4FM in Suva to Nausori Corridor, Central Division, Nadi, Lautoka & Labasa, 103.2FM in Sigatoka, Coral Coast, Ba, Vatukoula, Tavua & Savusavu and 103.8FM in Rakiraki.