Make it easier for you to lose weight, get fit, and lean with these healthy foods. They’re full of nutrients, fiber, and protein!
Are you trying to lose a couple of pounds or more? Then you know that you need to eat fewer calories and move more.
However, did you know that certain foods can boost your weight loss?
In fact, some foods help you feel full longer. Others curb your cravings for high-calorie foods.
And others speed up your metabolism.
So today, I’m sharing 20 Weight Loss Foods. Read on to see what they are!
Do you feel hungry an hour after eating breakfast? You may be eating the wrong foods.
People who eat eggs for breakfast feel more satisfied. And they eat less for a total of 36 hours!
What’s more, eggs are rich in protein. And by adding high-protein foods for breakfast, you reduce evening snacking.
Don’t have time to make eggs in the morning? Make a batch of hard-boiled eggs on Sunday evening.
That way, you have your breakfasts prepped for the week. Don’t want to baby-sit your eggs while you make them?
Not a fan of eggs? Have oatmeal instead.
Oatmeal contains beta-glucans. Beta-glucans are soluble fibers that help you feel full.
Beta-glucans also help you release more peptide YY, a satiety hormone. And when this happens, you eat less.
If possible, choose steel-cut oats rather than instant oats. That’s because steel-cut oats contain more fiber which keeps you full.
Keep in mind, however, that steel-cut oats take some time to cook. So, you can make them ahead of time in a slow cooker instead.
3. Chicken Breasts
Wondering why chicken breasts are classic diet food? Here’s why:
A 3.5 oz serving of grilled chicken breast contains a whopping 31 grams of protein.
Yet, it contains only 165 calories. So, you’re getting a whole lot of protein for your buck.
High-protein foods fill you up. And they even boost your metabolism.
When making your chicken breasts, make sure you remove the skin. That’s because the skin contains a lot of fat.
And more fat equals more calories. Yuck!
Tired of having chicken breasts for dinner? Have some salmon instead.
Salmon is packed with protein. In fact, a 3 oz serving of cooked salmon contains 20 grams of protein.
Salmon also contains omega-3s that may help you lose weight – and decrease belly fat. Yay!
When possible, choose wild salmon instead of farmed salmon. Wild salmon contains fewer calories than farmed salmon.
And it contains more nutrients too.
Now fresh salmon can be pretty pricey. So, if you’re on a tight budget, you can choose canned wild salmon instead.
This canned salmon is not only wild, but it contains no added salt as well.
Not a meat-eater? Eat legumes like beans and lentils instead.
Legumes help you feel full. In fact, those who eat about a cup of legumes are 30% fuller than those who don’t.
Legumes also have a low glycemic index. This prevents spikes in glucose and insulin.
And fewer spikes means less overeating.
What’s more, when you eat legumes, your gut doesn’t absorb all the calories. And the fewer calories you absorb, the more weight you lose.
You can use legumes in so many ways. You can use them in soups, stews, and even pasta sauce.
You can also use them to make meatless burgers like my Kidney Bean Burgers.
6. Green Tea
Do you need your iced mocha to make it through the day? Have green tea instead.
It will give you your caffeine fix – without all the calories.
Green tea also contains catechin antioxidants. These antioxidants help boost your metabolism.
Besides drinking tea, you can use it in your cooking. You can use it for cooking your rice.
And you can add it to your soups and stews.
Want to give green tea a try? You can get some high-quality green tea here.
Do you like to have a full stomach? Eat some kale.
Kale is extremely low in calories. In fact, one cup of raw kale contains only 7 calories.
So, you can eat a cup, or two, or three – and not feel guilty.
What’s more, kale contains a ton of water too. This makes kale a low energy density food.
And when you eat low energy density meals, you can lose 50% more weight – than those who don’t.
You can use kale in so many dishes. You can add it to salads.
Or you can saute it in olive oil and some garlic. Or you can steam it with a steamer like this.
Don’t like spinach? Eat some spinach instead.
Like kale, spinach is very low in calories. One cup of spinach contains only 7 calories.
Spinach is also rich in fiber, which fills you up. Spinach also contains thylakoids which make your body produce more satiety hormones.
This, in turn, makes you feel full.
Just like kale, you can add spinach to salads. Or you can saute it in oil.
Or you can even use it to make my Spinach Feta Wrap with Garlic. Yum!
Need to spruce up your salads? Add a bit of avocado.
Avocados add a rich, creamy texture. That’s because they’re high in fat.
But don’t let the fat content scare you off. Research shows that those who eat ½ an avocado a day weigh less than non-avocado eaters.
Also, eating ½ an avocado at lunch reduces your desire to eat by 40%.
Besides adding avocados to your salads, you can even add them to your smoothies. You can even use avocados to make avocado toast.
Now, it can be messy slicing avocadoes. However, you can use an avocado slicer to reduce messiness.
This avocado slicer also splits and pits your avocadoes too.
Craving the munchies? Snack on some almonds.
Even though almonds are high in fat, they are great for weight loss. In fact, one study found that people who ate almonds lost 62% more weight than those who didn’t.
They also lost 56% more body fat too.
So, why do almonds help you lose weight? For starters, almonds are rich in protein and fiber, which keep you full.
Also, your body only absorbs about 85% of the calories in almonds. Eating almonds may increase your metabolism too.
11. Pine Nuts
Just like almonds, pine nuts are also rich in fat. Yet research shows that those who eat pine nuts weigh less than those who don’t.
Why could this be? Well, for starters, pine nuts contain fatty acids that stimulate the release of CCK.
CCK is a hormone that decreases your appetite. Some of the calories from pine nuts are also trapped in indigestible fiber.
You can use pine nuts in several ways. You can use them in a salad, pesto, and even pasta dishes.
Or you can use pine nuts as toppings on your yogurt or frozen treats.
12. Chili Peppers
Need to spice up your food? Add some chili peppers.
Chili peppers contain a substance called capsaicin. Capsaicin boosts your metabolism – and it reduces your appetite too.
You can use chili peppers in so many ways. You can add it to scrambled eggs, soups, and stews.
You can even add it to your stir-fries for a fiery heat.
Craving something sweet? Have an apple.
Not only are apples sweet, but they’re also portable. So, they make an easy grab-and-go snack.
Plus, they’re rich in fiber and water, so they’re super-filling. What’s more, apples contain pectin, which slows your digestion.
This, in turn, helps you feel full longer.
When eating apples, make sure you eat the skin also. That’s because the skin contains half of the fiber.
If you’re concerned about pesticide residue on the skin, you can get organic apples. Or you can simply scrub your apples with a decent vegetable brush like this.
14. Dark Chocolate
Apples are tasty and all. But sometimes, fruit just doesn’t cut it.
And you want something more luxurious – like chocolate.
That’s where dark chocolate comes to the rescue. Not only is it decadent, but it can also help you lose weight. Sweet!
In fact, people who eat dark chocolate two times each week weigh less than those who don’t.
And in one study, those who ate dark chocolate ate 17% less pizza than those who ate milk chocolate. So choose your chocolate wisely!
Do you want to boost your weight loss even more? Eat some grapefruit.
By eating ½ a grapefruit before each meal, you could lose 7% of your total body weight – over 12 weeks!
Grapefruits are low in calories. For example, ½ a grapefruit contains under 40 calories.
Grapefruits are also rich in water. So, they help you feel full too.
Don’t have access to grapefruit? 100% unsweetened grapefruit juice works well too.
Are you making meatballs for dinner? Use some mushrooms in place of the beef.
Mushrooms add a meaty texture and pleasant umami flavors. And they help you lose weight.
Just by subbing mushrooms for red meat, you can lose 7 extra pounds over a year.
Besides adding mushrooms to meatballs, you can also add them to meatloaf or hamburgers.
Do you need to get rid of belly fat? Snack on some blueberries.
Research shows that eating blueberries can reduce belly fat. That’s because blueberries are rich in antioxidants.
Antioxidants may change how your body stores glucose for energy.
Blueberries are great on their own. They’re also lovely sprinkled on oatmeal.
You can even use blueberries to make healthy peanut butter and jam sandwiches.
18. Tart Cherries
Tart cherries are also rich in antioxidants. They’re also rich in fiber.
So, they help you feel full. What’s more, tart cherries contain melatonin – the sleep hormone.
Getting enough sleep is vital for weight loss. That’s because when you’re sleep-deprived, you have more ghrelin, the appetite-stimulating hormone.
You also have less leptin, the satiety-promoting hormone. This makes you hungry and craves foods high in fat and carbs.
19. Boiled White Potatoes
Time for some boiled white potatoes. No, that’s not a typo.
White potatoes have come under attack recently. But they’re actually good for you.
For one, they’re rich in potassium which is vital for healthy blood pressure.
And boiled white potatoes are really filling. In fact, they rank top on the satiety index.
When boiled white potatoes cool down, they also produce resistant starch. Resistant starch
preserves muscle, boosting your metabolism.
20. Apple Cider Vinegar
Looking to add flavor to your salads? Add some apple cider vinegar.
Apple cider vinegar helps you feel full. And it makes you eat less – up to 275 calories less.
Apple cider vinegar also slows stomach emptying. This makes you feel even fuller.
For best results, try and aim for 1 to 2 tablespoons a day. Make sure you dilute your apple cider vinegar with water to prevent your tooth enamel from eroding.
If you need to stock up on apple cider vinegar, you can get some here.