30 Foods That Help You Lose Weight
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Losing weight isn’t just about hitting the gym—your diet plays a crucial role, too. By incorporating foods that help you lose weight into your meals, you can burn fat more efficiently, feel fuller longer, and reduce belly fat.
Food affects your body in different ways. Certain foods can boost your metabolism, while others keep your blood sugar levels stable, making healthy weight loss easier. Let’s show you the role nutrition plays in weight loss and the types of food that can help you reach your goals faster.
Why Does Nutrition Impact Your Weight?
Nutrition impacts your weight because the food you eat provides the energy (calories) your body needs to function. If you consume more calories than your body burns, the excess is stored as fat, leading to weight gain. On the other hand, if you eat fewer calories than your body uses, it will burn stored fat for energy. This leads to weight loss.
However, it’s not just calories-in-calories-out. The quality of your diet also matters as nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains help you maintain a healthy weight. These foods don’t have many calories, but they provide a lot of nutrients. This means that they give your body what it needs to function properly without causing weight gain.
Conversely, high-sugar and high-fat foods are usually high-calorie without providing important nutrients. This means they’re not satiating, and you’d likely feel hungry again not long after eating them. Increased hunger and appetite typically lead to a calorie surplus, which causes weight gain. Different nutrients affect your metabolism, hunger, and fat storage, affecting how your body manages weight. So, you want to eat nutrient-dense foods if you’re trying to lose weight.
Can Certain Foods Help You Burn Fat?
Fat loss is caused by a calorie deficit — ingesting less energy than you expend — and there are two ways foods can help you do this.
Appetite reduction and increased satiety
One way is appetite reduction. Some foods have appetite-suppressing properties. Hot peppers, for instance, usually contain capsaicin, a compound that lowers appetite and eases insulin resistance.
Protein also reduces appetite by keeping you satiated for longer periods. The body metabolizes protein into amino acids, and these acids facilitate the release of gut hormones that signal satiety to your brain. Such hormones include cholecystokinin (CCK) and glucagon-like peptide (GLP 1).
Similarly, protein makes you feel satiated by decelerating glucose absorption into the bloodstream, keeping blood sugar levels stable. When blood sugar levels change suddenly, as happens when you eat processed food, it can result in cravings. However, research shows that ingesting your food with some protein can help slow down glucose absorption, subsequently reducing cravings.
2. Increased energy expenditure through digestion and thermogenesis
The other way foods help you burn fat is that your body expends more energy in digesting or metabolizing them. Typically, it is advisable to eat whole grains and whole foods because the body spends more energy breaking them down. This increased energy usage will contribute to a calorie deficit, leading to fat loss.
More specifically, eating a lot of whole-food protein sources will help a great deal with fat loss. Research shows that high-protein diets are better for fat loss for a variety of reasons. One of them is that protein causes increased thermogenesis.
During thermogenesis, the body uses calories to produce heat, and high-protein diets have been proven to cause more thermogenesis. This means that the more protein you eat, the more calories you’ll likely burn at rest. The National Academy of Sports Medicine suggests eating between 1.6 to 2.2 grams of protein per kilogram of body weight for weight loss. This is equivalent to .73 to 1 gram per pound of body weight.
What Foods Hinder Weight Loss?
If you’re not in a calorie deficit, weight loss won’t happen. But as said earlier, it’s not that simple. Your food choices also affect whether you can stay in a calorie deficit or not and how long.
Highly processed sugary foods and drinks are high in added sugars and empty calories, leading to excess calorie intake without satisfying hunger. Soda, candy, pastries, white bread, and many other baked goods are examples of such foods. They not only contain too many calories without being nutrient-dense but also spike blood sugar levels, causing hunger and fat storage.
Fried foods may also make weight loss difficult because they contain a lot of fat, which is the most calorie-dense macronutrient. You should definitely eat fats, but some sources are healthier than others. Nuts, olive oil, and avocado are great fat sources that will facilitate weight gain.
Conversely, doughnuts, french fries, processed meats like bacon and sausage, and pizza are less healthy fat sources. You don’t have to cut these out completely, but it’s best to eat mostly whole foods like the ones you’re about to see on the list below.
30 Weight Loss Foods For Your Grocery List
1. Avocados
Rich in healthy fats and fiber, avocados help keep you full and satisfied, reducing overall calorie intake.
2. Spinach
Low in calories and high in water content, spinach provides essential vitamins and minerals while promoting satiety.
3. Eggs
Eggs are high in protein and low in calories. They help build muscle and curb hunger, making them ideal for weight loss.
4. Greek Yogurt
Packed with protein and probiotics, Greek yogurt supports digestion and muscle maintenance.
5. Almonds
These nutrient-dense nuts are high in healthy fats and protein, which can help control appetite.
6. Chia Seeds
High in fiber and omega-3s, chia seeds absorb water, expanding in your stomach to create a feeling of fullness.
7. Salmon
Salmon is a great source of protein and omega-3 fatty acids. The food source, therefore, promotes fat-burning and muscle repair.
8. Sweet Potatoes
Loaded with fiber and complex carbs, sweet potatoes stabilize blood sugar and keep you full longer.
9. Broccoli
Broccoli is low in calories but rich in fiber and antioxidants, making it a great vegetable for fat loss.
10. Quinoa
This whole grain is high in protein and fiber, helping you feel full while providing sustained energy.
11. Blueberries
Low in calories and high in antioxidants, blueberries support fat loss while satisfying your sweet cravings.
12. Chicken Breast
Lean and protein-packed, chicken breast helps build muscle and maintain a calorie deficit.
13. Lentils
Lentils aid digestion and promote a feeling of fullness because they are high in fiber and plant-based protein.
14. Cottage Cheese
Low in fat and calories, cottage cheese is a high-protein option for weight loss.
15. Zucchini
Zucchini is low in calories and high in water content. It adds bulk to meals without adding many calories, keeping you satiated.
16. Oats
Packed with fiber, oats provide slow-releasing energy and keep you feeling satisfied for longer.
17. Apples
High in fiber and water content, apples make a filling snack that can curb cravings.
18. Cucumbers
These water-rich vegetables are extremely low in calories and are great for hydration and satiety.
19. Pumpkin Seeds
Rich in protein, fiber, and healthy fats, pumpkin seeds help reduce hunger and boost metabolism.
20. Cauliflower
Low in calories and versatile in cooking, cauliflower is an excellent low-carb alternative for many dishes.
21. Turkey
Turkey is a good option for those looking to burn fat and maintain muscle because it is lean and high in protein.
22. Asparagus
Asparagus is low in calories, rich in vitamins, and acts as a natural diuretic, helping reduce water weight.
23. Brussels Sprouts
Fiber-packed and low-calorie Brussels sprouts can help reduce appetite and boost nutrient intake.
24. Bell Peppers
Low in calories and high in vitamin C, bell peppers add flavor to meals without adding extra fat or sugar.
25. Pineapple
With high water content and natural digestive enzymes, pineapple supports digestion and reduces bloating.
26. Brown Rice
This whole grain is high in fiber and provides long-lasting energy, helping prevent overeating.
27. Grapefruit
Known for its metabolism-boosting properties, grapefruit helps burn fat and curb cravings.
28. Edamame
These young soybeans are high in protein and fiber, making them a satisfying, low-calorie snack.
29. Black Beans
High in fiber and protein, black beans help keep you full while regulating blood sugar.
30. Green Tea
Loaded with antioxidants and known to increase fat burning, green tea is a great addition to a weight loss diet.
Final Thoughts
Incorporating the right foods into your diet is key to healthy weight loss. Focus on nutrient-dense options that boost metabolism, burn fat, and keep you full, like leafy greens, whole grains, lean proteins, and healthy fats. Avoid, or at least limit, processed, calorie-dense foods, such as sugary drinks and refined carbs.
Eating like this while following a resistance training program and doing some cardio will likely help you lose weight. As you learn more about nutrition, you can also begin tracking your calorie intake for more precise results. Calorie tracking can help you make sure that you are actually in a calorie deficit. In the end, however, nutrient-dense whole foods help you stay in a calorie deficit. So, be sure to prioritize them.
Frequently Asked Questions
What foods help burn belly fat?
Unfortunately, you cannot target belly fat. However, if that is your goal, you want to prioritize foods high in protein, fiber, and healthy fats. Lean proteins like chicken breast and salmon promote muscle retention and boost metabolism, which can help reduce fat, including around the belly. Avocados and nuts are rich in healthy fats that promote fat-burning, while fiber-rich foods like oats, berries, and lentils help control hunger and reduce overall calorie intake.
What foods help you lose weight fast?
Foods that help you lose weight fast are nutrient-dense and low in calories, promoting fullness while supporting fat loss. Leafy greens, lean proteins like chicken breast, and fiber-rich foods such as quinoa and oats are great examples of such foods.
What are the 5 superfoods for weight loss?
There are no magical foods that can immediately cause weight loss. However, foods such as cruciferous vegetables, yogurt, chicken, quinoa, and salmon are great. They provide the right nutrients and are low in calories, thereby making weight loss sustainable.
What can I eat to lose weight in 7 days?
Rapid weight loss may be dangerous because it usually involves a drastic calorie deficit. However, eating high-protein foods like eggs and chicken, vegetables like leafy greens, and fiber-rich foods like lentils and berries will help you stay on track.
Main image credit: Matheus Cenali / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
