Are you wondering what the best foods for weight loss are? Include these in your diet to burn more calories and fat, lose weight, and keep it off.
Here is the ultimate guide for 50 of the best foods to help you lose weight that are super healthy and taste delicious, in alphabetic order!
Artichokes are super high in fiber, which helps you feel full. In fact, eating just one of these bad boys provides almost half of the recommended daily amount of fiber for women! They are very high in antioxidants, so it’s no wonder they are also available as a dietary supplement
So boil them and then toss them into your pasta, add them into a salad, or blend them with spinach, Greek yogurt, garlic, and Parmigiano cheese for a deliciously healthy dip.
There’s truth behind the saying, “An apple a day keeps the doctor away.” Apples are high in photonutrients that can help you regulate your blood sugar, and they are also low on the glycemic index scale and in calories. Research
shows that eating apples leads to decreased calorie intake and weight in women.
Keep the peels on for fiber benefits and blend up some home-made applesauce, or add some slices into a wholesome apple, walnut, and cranberry salad.
Loaded with healthy fats, vitamins C and E, potassium, magnesium, and folate, they truly are a superfood. In addition to improving your heart health and protecting against some cancers, research shows that regularly consuming avocados is associated with less belly fat. Since they contain high amounts of (healthy) fat, they help reduce food cravings by increasing leptin (the “satiety” hormones in the body.
Blend these green goddesses with organic extra virgin olive oil
to make a creamy and healthy salad dressing, or whip up some guacamole and the weight dropping on your scale will make you say, “holy moly!”
4. Black Beans
A great source of fiber and protein, black beans can be a great addition to a salad or soup to create a satisfying meal that can hold you over for hours.
In fact, a study
published in The American Journal of Clinical Nutrition found that a daily serving of beans may contribute to weight loss and also reduced cholesterol levels.
Also known as “Forbidden Rice
”, it has one of the highest amounts of anthocyanin, an antioxidant that has been found to protect against cardiovascular disease, cancer, and cognitive decline.
Black rice has more protein and fiber than other types of rice and can help prevent insulin resistance that is related to an increased risk of obesity.
Low in sugar and calories and high in fiber and antioxidants, blueberries can help you lose belly fat. A whole cup of them add up to around only 80 calories.
Blueberries also contain tannins, which help reduce inflammation in the digestive tract. Say goodbye to belly bloat. It’s no wonder why they are also sold as a supplement
7. Brussels Sprouts
Brussels sprouts have more protein than most veggies and are high in fiber. Skip grandma’s boiled Brussels sprouts and try sauteeing them in a pan with salt, pepper, and garlic for tons of flavor.
Buckwheat contains more protein than other grains and is nutritionally complete since it has a sufficient amount of lysin, an amino acid that most grains lack.
Replace white flour with buckwheat and you’ll make your pancakes much more weight loss friendly.
Cabbage is high in fiber and low in calories. Filling up on cabbage leaves less room for high-calorie foods. Plus, it is nutritious and contains vitamin C.
Cauliflower is very low in calories, only 25 per cup. It is also high in fiber and vitamins C, K, and B6. It’s also very versatile. You can grill it like a stake, or if you really want to have some fun, pulse it in a food processor and make “cauliflower rice.”
It also works as a Paleo pizza crust. You can find a great recipe in this Paleo cookbook
11. Chia Seeds
Ch-Ch-Ch-Chia! Chia seeds have been pretty popular for their high fiber content (10 grams per ounce!), healthy omega-3 fatty acids, and it has been suggested that they help with weight loss.
Chickpeas have a very low glycemic index value of 10 for every 150 gram serving, are high in fiber, and low in fat.
So whip up some hummus or toss them into a salad or a bowl of quinoa. Yum.
13. Chili Peppers
They aren’t just a band… Want to burn calories just by eating? Chili peppers contain capsaicin, which increases your metabolism, causing you to burn almost 100 calories after a meal.
Yes! Just make sure it is dark chocolate, meaning it is made from at least 70% cacoa
Having a square of dark chocolate works wonders when you have a craving for something sweet. It also contains healthy fats that will help curb your appetite.
Cinnamon imitates the biological activity of insulin (hormone that tells our cells to use blood sugars as energy), which helps prevent fat storage.
Of course, we can’t rely on cinnamon alone, but research
shows that cinnamon extract
may help increase lean mass while decreasing body fat.
Not all saturated fats are created equal! Coconut oil is a healthy saturated fat and if you want to know all about its amazing benefits, click here
Coconut sugar has a much lower glycemic index (does not spike your blood sugar as much) than table sugar. It also nutritious and contains minerals like iron, zinc, potassium, and calcium. In opposition, table sugar has no nutritional value. So, if you absolutely need to sweeten your coffee or tea, coconut sugar is a better option (plus, it’s Paleo-friendly!).
Caffeine boosts metabolism and gives you energy. Just be careful with the cream and sugar or that cuppa Joe will make you gain weight instead of losing it.
19. Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, kale, cabbage. Cruciferous vegetables are a great source of nutrients, are low in calories, and high in fiber. An entire cup of broccoli only contains 27 calories. Just imagine how many cups of broccoli you would have to consume to get to the recommended daily calorie of around 2,000!
Even if you ate a huge amount of cucumbers, you still wouldn’t lose weight because an entire cup of sliced cucumbers only has 14 calories. Plus, they provide plenty of vitamins C and K. Keep the skin on for added fiber. So toss some slices into a salad or use a spiral slicer to create cucumber “noodles.”
Dandelion is a natural diuretic that can help get rid of retained water in the body. You can get it in tea form or as a supplement.
These are essential for those who need a quick protein snack on the go. Keep hardboiled eggs in your fridge so you always have something on hand when you’re short on time and need to go to work. Research shows that eating eggs for breakfast helps you lose twice as much weight.
Fennel seeds naturally curb your appetite and also functions as a diuretic. Drinking fennel seed infused in tea can also improve digestion, according to research published in the International Journal of Food Sciences and Nutrition
No, fig newtons don’t count. But real figs, the fresh ones, are packed with fiber and will give you something sweet without breaking your diet. Tossing them into a salad with walnuts and blue cheese is super tasty.
Garlic is really a miraculous vegetable that not has been reported to prevent weight gain, but it also has been found to be effective at treating diabetes, improving blood pressure, and killing cancer cells. Don’t want to scare off friends with bad breath? Eating cooked garlic instead of raw will lower its smell.
Did your mom ever give you ginger ale when you had an upset stomach? Not only does ginger ease digestion, but it can also help you lose weight by acting as a natural appetite suppressant. In addition, it is a thermogenic food, which means that it raises body temperature and boosts metabolism. It also suppresses cortisol, the “stress hormone” that may increase belly fat. So, enjoy some lemon ginger tea and feel the invigoration.
Every heard of the grapefruit diet. Well, don’t try it. But, definitely add some grapefruit into your meal plan. Research has found that eating grapefruit can decrease insulin, a hormone that causes your body to store fat. Have half of a grapefruit before your meal and you’ll see the pounds falling.
Juniper berries aren’t just for making gin! They make a nice detox tea that helps flush out your kidneys and rid you of extra water weight.
29. Leafy Greens
Spinach, collard greens, Swiss chard… Popeye the sailor man was one fit dude, thanks to all that spinach he ate.
Leek soup has been used by French women to lose weight for many years. It’s no wonder it is included in Mireille Guiliano’s book called “French Women Don’t Get Fat.”
31. Lemons and Limes
Do yourself a favor and drink a big glass of water with lemon juice in it every morning as soon as you wake up. It will refresh you, hydrate you, and the pectin fiber can curb cravings.
Lemongrass makes a lovely, refreshing tea, and can be used as a seasoning. It has antioxidant properties to help flush out toxic wastes, and it stimulates digestion.
Nuts are high in healthy fats and protein, which will help ward off hunger and help with weight loss. Just be sure to pay attention to portion sizes, as nuts are very dense in calories.
Oats can make a pretty hearty meal while adding plenty of fiber. Stay away from the sugary oatmeal packets and grab some chewy steel-cut oats and make oatmeal ahead of time for a quick breakfast on-the-go.
Olives contain healthy fats, are low in calories, and since they are cured with vinegar, provide you with a nice dose of probiotics as well. They also contain a natural compound that may help prevent weight gain, according to research. They make a great snack, and are delicious when tossed into a salad or pasta.
Ever wonder why the French and Italians are so skinny, even though they dowse themselves in olive oil? Using olive oil in place of unhealthy salad dressings can help you lose weight. In fact, research has found that olive oil helps you feel satiated and eat less. Just make sure the bottle says “extra virgin” on it, which means that it is the least processed and has more antioxidants, and also tastes better.
Just like apples, pears contain pectin, a type of fiber that has been shown to suppress appetite. Make sure you leave those skins on. That’s where you’ll benefit the most.
Peppermint has been known to help ease digestion. But, it can also curb cravings to help with weight loss, even just by inhaling it. In fact, a study by Wheeling Jesuit University found that sniffing peppermint oil helped control hunger and cravings.
This ancient grain is full of fiber and protein, the perfect combination to help you lose weight. It also contains iron and magnesium, minerals that will help boost energy. Toss some into a salad or make a quinoa “oatmeal” for a delicious meal.
Salmon is a lean protein that contains healthy omega-3 fatty acids and can help you lose weight by keeping you feeling full longer. Just 3 ounces (size of a deck of cards) has a whopping 22 grams of protein! Research has found that eating polyunsaturated fatty acids such as in salmon, helps decrease belly fat.
Sprouted grains are allowed to sprout before they’re ground up. This means they have more fiber than unsprouted grains and can help reduce the carbohydrate content of foods, which has a smaller effect on insulin level spikes. This can help you lose weight.
Have a sweet tooth and need a sugar alternative? Stevia is a top choice and beats any artificial sweetener any day.
43. Sweet Potatoes
Huh? Sweet potatoes are better for weight loss than white potatoes? Yep, that’s right. They contain a resistant starch that help you feel full while trimming away your waistline. Plus, they contain wayyy more nutrients than white potatoes. Vitamins A and C, iron, potassium, and calcium make them a nutritious alternative.
Tomatoes not only help reduce water retention in the body, but they can also reverse leptin (the “fat hormone”) resistance, which helps with metabolism.
Tuna is high in protein and relatively low in calories, which makes it a great food for weight loss. Worried about mercury? Buy skipjack tuna, which is a smaller, shorter living fish that is known to generally contain the least amount of mercury. Also, buying pole-caught tuna is better for the environment.
Although mostly known as anti-inflammatory remedy for arthritis, turmeric can help detox the liver and help lower cholesterol levels and reduce weight gain. If you don’t want to use it in your cooking, you can get it in a capsule. However, it is best absorbed in liquid form.
Okay, so it’s not exactly a food. But, drinking lots of water can help you feel full, flush toxins out of your body, and help digestion.
Yarrow is a powerful natural diuretic that can help relieve bloating and slim the waistline. You can get it as a tea or as a supplement.
49. Yogurt (Greek)
Greek yogurt is high in protein (17 grams per serving!) and has the least amount of sugar compared to all other yogurts. It will keep you satisfied, and it’s loaded with probiotics, the “healthy gut bacteria” that research suggests can help you lose weight.
Very low in calories and high in fiber, zucchini is a great addition to a meal with protein. They are also so versatile. You can grill them, roast them, spiralize them, or even make a chocolate cake with them (yep, you read that right and the recipe below is awesome!!!)