Healthy bodies come in a variety of forms and sizes. While weight loss is not a cure-all for health, and not everyone needs to lose weight, it may be something you want to aim toward if you want to feel your best.
Your nutrition, when combined with regular exercise, may have an impact on your health results. (However, before making any significant changes, consult with a healthcare expert!)
If reducing weight is your aim, evidence suggests that these 18 foods may aid in a healthy weight reduction journey.
1. Whole eggs
Whole eggs, often dreaded for their high cholesterol content, are making a return.
These anxieties sprang from misunderstandings about how your body manages cholesterol levels. To maintain its baseline levels, your body obtains it as required from your food or your liver. (1)
While persons with increased baseline LDL (bad) cholesterol levels should be extra mindful of how much cholesterol they consume, moderate egg-eating — 7–12 eggs per week — is healthy for many people. (2, 3, 4)
Although eating more eggs may boost LDL cholesterol levels in some individuals, eggs are one of the healthiest meals to consume if you want to lose or keep weight off.
Eggs are very nutrient-dense foods. Interestingly, practically all of its nutrients, such as choline and vitamin D, are contained in the yolks, even though egg whites provide 4–6 grams of protein apiece. (5)
They make you feel full since they are heavy in protein and fat. (6, 7)
That’s important because paying attention to your body’s internal fullness and hunger signals may help you achieve or maintain a healthy weight. In other words, developing the practice of eating when you’re hungry and ending when you’re full may aid in weight reduction. (8, 9)
A study of 50 overweight persons found that eating eggs and buttered toast for breakfast instead of cereal, milk, and orange juice boosted feelings of satiety (fullness) over the following four hours. (10)
Similarly, in another research of 48 healthy people, those who ate an egg-based breakfast with high or moderate protein and fiber felt more satiety than those who ate low fiber cereal and milk. (11)
Because feeling satisfied may help battle overeating caused by hunger, eating eggs may help you achieve your weight reduction goals while also cramming a ton of beneficial nutrients into your day.
2. Leafy greens
Kale, spinach, collard greens, Swiss chard, and a few other leafy greens are examples.
They contain several qualities that make them ideal for achieving and maintaining a healthy weight. They include fiber and minerals that keep you full and hydrated, for example.
Furthermore, leafy greens include thylakoids, plant chemicals that have been associated in at least two human studies to enhance satiety and improve appetite regulation. (12)
It should be noted, however, that both trials are small, and participants received a 5-gram thylakoid supplement — the same amount found in around 3.5 ounces (100 grams) of raw spinach. (13)
Those that received merely a single dosage of the supplement experienced improved hunger control, which resulted in weight loss. (14)
More study in humans is required, however, to understand the impact of thylakoids from dietary sources as a tool for reaching a healthy weight — as well as their long-term implications when taken as a supplement.
Meanwhile, leafy greens are high in fiber and minerals and are virtually always a good complement to your diet. (15)
Including leafy greens in your diet might help you feel fuller longer and minimize cravings for less healthy meals. Learning to listen to your body’s innate hunger and fullness signals will help you achieve your bigger healthy weight reduction objectives.
If you’re taking medicines, such as warfarin (Coumadin), see a healthcare expert or a qualified dietitian about how many leafy greens you should consume each day to establish the correct balance.
Leafy greens contain a lot of vitamin K, which may interfere with your medicine. It is important to consume vitamin K regularly. (16)
3. Salmon
Fatty fish, such as salmon, is very nourishing and filling.
Salmon is abundant in protein, healthy fats, and a variety of essential elements. This combo keeps you satisfied and might help you lose weight. (17)
Salmon is high in omega-3 fatty acids, which may aid in inflammation reduction. Obesity and metabolic disorders are exacerbated by inflammation. (18)
Furthermore, fish — and seafood in general — may contain considerable amounts of iodine.
The vitamin is required for normal thyroid function, which is essential for keeping your metabolism working smoothly. (19)
However, studies suggest that a large majority of individuals do not meet their iodine requirements. Including fatty fish in your diet may help you get adequate iodine. (20)
Mackerel, trout, sardines, herring, tuna, and other species of fatty fish are likewise high in omega-3 fatty acids.
4. Cruciferous vegetables
Broccoli, cauliflower, cabbage, and Brussels sprouts are examples of cruciferous vegetables.
They, like other vegetables, are rich in fiber and tend to be quite satisfying.
Furthermore, these vegetables have a high protein content. They’re not as rich in protein as meat or beans, but they’re still high for vegetables. (21)
Cruciferous vegetables are ideal foods to include in your meals if you want to lose weight since they include protein, fiber, and have a low energy density (low calorie content). (22)
They’re also very nutritious, and they contain substances that may reduce your chance of acquiring cancer. However, keep in mind that no quantity of cruciferous vegetables can substitute for prescribed cancer screenings or adequate cancer treatment. (23)
5. Chicken breast and lean meats
For many individuals, meat is still a contentious dietary category.
Aside from concerns about sustainability and ethics, we still don’t know if and how red meat increases the risk of heart disease or diabetes.
There is little evidence of a link between meat-eating and health consequences, according to research.
That phrasing may be perplexing, and it’s sometimes mistaken as a ringing endorsement of eating more meat, but it just implies that there isn’t enough information to establish if it produces negative health effects. (24)
High consumption of red and processed meats, on the other hand, is linked to an increased risk of cancer, diabetes, premature mortality, and heart disease. (25)
Consuming unprocessed meat in moderation (i.e., 2–3 servings per week) with fruits, vegetables, and whole grains may reduce some of the cancer risks linked with meat intake.
In terms of nutrition, both chicken and red meat are abundant in protein and iron.
Skinless chicken breast and lean red meats like tenderloin or flank steak are high in protein and iron and low in saturated fat. Choose these most of the time to help with weight control and heart health.
Saturated fat is known to promote inflammation, which is linked to chronic disease. However, research in this area has given conflicting results so far. (26)
The way you cook meat might also have an impact on your health.
Red meat that is cooked at high temperatures for an extended period, such as by smoking or grilling, produces fat drippings. When they come into contact with hot cooking surfaces, they produce a hazardous byproduct known as polycyclic aromatic hydrocarbons (PAHs), which may cause cancer. (27)
Reduce your risk by reducing your exposure to smoke, cleaning away drippings, and eating lean meat in moderation. This translates to a maximum of a few 3-ounce (85-gram) servings each week. A serving is around the size of your palm.
6. Potatoes and other root vegetables
White potatoes seem to have gone out of favor, maybe owing to the advent of low-carb diets.
For what it’s worth, potatoes and other root vegetables have various qualities that make them excellent weight-loss and health-promoting foods.
They contain a plethora of nutrients – a little bit of practically everything you need.
They are especially abundant in potassium, a vitamin that many individuals do not receive enough of. Potassium is essential for controlling blood pressure. (28)
Boiled white potatoes scored the highest on a scale called the Satiety Index, which analyzes how satisfying various meals are. (29)
This implies that if you consume cooked white or sweet potatoes, you’re more likely to feel full naturally. You’ll also be feeding your body vital nutrients.
Allowing potatoes to cool for a few minutes after boiling results in high levels of resistant starch, a fiber-like material that has been found to have a variety of health advantages, including weight reduction. (30)
Sweet potatoes, turnips, and other root vegetables are also good options.
7. Tuna
Tuna is another high-protein, satiating dish.
It’s a lean fish, which means it contains protein, which keeps you satisfied, as well as beneficial fats. Docosahexaenoic acid (DHA), a kind of omega-3 fatty acid that may aid your heart, is one of these good fats. (31)
Eating fish like salmon and tuna may help you get more protein while also providing you with healthy fats for your eyes and brain. (32)
If you consume canned tuna, consider kinds canned in water if you want to ingest fewer calories. Tuna in oil has more calories, fat, and salt, but it may be more satisfying. It all depends on your requirements for the day. (33)
8. legumes and beans
Beans and other legumes may help you lose weight. Lentils, black beans, kidney beans, and other legumes are examples.
These meals are strong in protein and fiber, two nutrients that induce satiety. They also have a high concentration of resistant starch. (34)
Beans may induce gas and bloat in some individuals due to their high fiber content. However, carefully preparing them may help to reduce these negative effects. Buy your beans dry and soak them for many hours before cooking.
9. Soups
Soup may be a delightful way to include more veggies and healthy grains into your diet that you would not receive otherwise. Soups that are cream-based or include processed meats, on the other hand, will not deliver the same nutritious boost.
Soup takes some individuals longer to consume than other dishes because of the slurping, smelling, tasting, chilling, and chewing. Eating slowly may assist you in eating more deliberately. It may also assist you to avoid eating beyond satiety. (35)
Feeling satiated and feeding your body, as well as listening to and reacting to your body’s hunger and fullness signals, are essential for achieving and maintaining a healthy weight.
If you want a richer soup, there are methods to make it creamier without using heavy cream, which has less healthy saturated fat.
Blend add avocado or cashews to enhance the fiber content of your soup. You may also serve the soup with avocado slices on top as a garnish. (36)
Soups may increase satiety and aid in weight control since they are fundamentally liquids and hence hydrate you. Including a vegetable-based clear soup before your meal will help you feel more content and healthily lose weight. (37)
10. Cottage cheese
Dairy products are rich in protein.
Cottage cheese, which is 95% protein, is one of the most protein-rich dairy products.
Cottage cheese is a terrific method to increase your protein consumption, which is essential for muscle construction and maintenance. It’s also rich in calcium and quite filling.
There may be a link between calcium consumption and maintaining a healthy weight, although more study is required in this area. (38)
Greek yogurt and skyr are two more high-protein dairy products.
11. Avocados
Avocados are a one-of-a-kind fruit.
While most fruits are heavy in carbohydrates, avocados are abundant in beneficial fats. They contain a lot of monounsaturated oleic acid, which is the same sort of fat found in olive oil.
Despite being primarily fat, avocados are also high in water and fiber, making them quite filling.
Furthermore, studies suggest that their fat content might improve the number of carotenoid antioxidants your body gets from plants, making them an ideal addition to vegetable-based salads. It has been shown to improve absorption by 4.6–12.6 times. (39)
They aid in the absorption of other vital fat-soluble vitamins (vitamins A, D, E, and K). Avocados provide a variety of nutrients, including fiber and potassium.
It’s important to remember that avocados are high in energy, so portion control is essential if you’re trying to lose weight. The more you practice listening to your body’s natural hunger and fullness signals, the more instinctively you’ll be able to discern what the proper quantity is for you at the moment.
12. Nuts
Nuts are high-fat meals that also include protein, fiber, and other plant chemicals that are beneficial to heart health. (40)
They are great snacks since they have a good combination of protein, fiber, and healthy fats. (41)
Eating nuts has been demonstrated in studies to boost metabolic health and even help weight reduction. (42)
Furthermore, demographic studies have shown that individuals who consume nuts obtain more nutrients and maintain a healthier weight than those who do not. (43)
As with any high-fat dish, you’ll want to make sure you’re just eating until you’re full. So, if you want to reduce weight, watch your portion amounts.
Start with a handful of unsalted nuts and evaluate how you feel after 15–20 minutes. If you’re still hungry, try half a handful more and allow yourself some time to digest.
13. Whole grains
According to recent research, a diet high in whole grains may aid in healthy weight loss. (44)
Cereal grains may be nutritious additions to your diet and may improve your metabolic health. (45)
This is because they are high in fiber and contain a good quantity of protein. Oats, brown rice, and quinoa are three notable examples.
Oats are high in beta-glucans, which are soluble fibers that may help with satiety and metabolic health. (46)
Brown and white rice may both contain considerable levels of resistant starch, especially if cooked and then allowed to cool.
While white rice is fine, brown rice has more nutrients, including fiber, which may aid in your healthy weight loss journey.
Remember that refined grains (such as white bread and most commercial baked items) are OK in moderation as long as they are not the basis of your diet.
Also, be in mind that goods labeled “whole grain” are frequently ultra-processed, and when consumed in excess, they may lead to undesirable weight gain.
14. Chili pepper
Eating chili peppers may help you lose weight.
They contain capsaicin, a compound that gives hot peppers like chilis their spiciness.
According to some research, capsaicin may boost how quickly your body metabolizes fat and increase your feeling of fullness. These may help you on your way to a healthy weight loss. (47)
The chemical is even available as a supplement and is included in several commercial weight reduction products. This is due to research indicating that capsaicin pills may boost metabolism.
However, review research found that this impact only resulted in an additional 33 calories burnt per day compared to individuals who did not supplement with capsaicin. More study is required to understand more about this impact, particularly about capsaicin derived from dietary sources. (48)
Furthermore, there was no impact on those who were used to eating spicy food, suggesting that a certain amount of tolerance may develop. (49)
15. Fruit
Fruit, according to the majority of health professionals, is beneficial to one’s health.
Numerous demographic studies have shown that those who consume the most fruits and vegetables are healthier than those who do not. (50, 51)
Most fruits include characteristics that help you attain or maintain a healthy weight. So there’s no need to avoid them on your wellness path.
Even though fruits contain natural sugar, they have a low calorie density and are rich in micronutrients. Furthermore, their fiber content prevents sugar from being released too fast into your system.
Those on an extremely low carb diet or who have an aversion to fruit may wish to avoid or limit their consumption of fruit. The majority of fruits may be helpful and delightful complements to your healthy weight loss quest.
16. Grapefruit
Grapefruit is abundant in fiber and minerals, and it might help you feel full.
In previous research from 2006 that followed 91 obese people for 12 weeks, eating half a fresh grapefruit before meals resulted in a 3.5-pound weight reduction (1.6 kg). (52)
In addition, the grapefruit group exhibited lower insulin resistance, a metabolic disorder.
As a result, eating half a grapefruit approximately half an hour before meals may help you feel more full and consume fewer calories overall. However, since this is not a sustainable habit, it is preferable to consume a mix of fruits and vegetables at each meal. (53)
If you take certain drugs, such as statins or blood pressure meds, avoid grapefruit and its juice since it may enhance or interfere with their effects. (54)
More human research on the benefits of grapefruit on weight loss and weight management is still needed.
17. Chia seeds
Chia seeds are one of the most nutrient-dense foods in the world.
They provide 12 grams of carbohydrates per ounce (28 grams), with roughly 10 grams of fiber. (55)
As a result, chia seeds are a low carbohydrate meal that also happens to be one of the greatest sources of fiber in the world, with 35% fiber by weight.
Chia seeds stretch and are gel-like in your stomach due to their high fiber content. (56)
In one research of 24 people, those who ate 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds with yogurt as a mid-morning snack felt more satisfied. (57)
Furthermore, chia seeds are abundant in omega-3 fatty acids, which may aid in weight loss.
Because of their nutritious content, chia seeds might be an important component of your healthy weight journey. (58)
18. Greek yogurt with full fat (whole)
Yogurt is another fantastic dairy product.
Greek yogurt is particularly beneficial for weight loss since it contains twice as much protein as ordinary yogurt. (59)
Furthermore, several varieties of yogurt, particularly Greek yogurt, include probiotic bacteria that may help your gastrointestinal function.
Look for labels that say “living cultures” or “active cultures” for an extra boost to your gut health. If you don’t find them, seek a combination of probiotic strains, such as S. thermophilus or Bifidus, in the ingredients list.
A healthy gut may help guard against inflammation and leptin resistance, which is one of the primary hormonal causes of obesity.
Choose yogurt with live, active cultures since other varieties of yogurt may have almost no probiotics.
Also, full-fat yogurt is a good option. While the data is still mixed, several studies suggest that eating full fat dairy — but not low fat dairy — is linked to a lower risk of acquiring obesity and type 2 diabetes in the long run. (60, 61, 62)
Flavored or sweetened low fat yogurt generally contains fillers or extra sugars to compensate for texture, so consume it sparingly and read the nutrition label if you want to avoid such additions.
Result in Bottom Line
Many foods are tasty, nutritious, and beneficial to your efforts to lose or maintain a healthy weight. Fish, lean meat, vegetables, fruit, nuts, seeds, and legumes are examples of whole foods.
Some less processed meals to consider are probiotic yogurt and oats.
Eating these nutritious meals, together with moderation and regular exercise, should help pave the road to a healthy life.
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