Are you trying hard to resist food to lose weight? Well, not all foods are bad for you! Some of them surprisingly help you shed a few pounds naturally by lowering your hunger levels and filling you with ‘good’ calories. In this article, we shall discuss about the many foods for weight loss and their amazing benefits to your body!
Before you plan on starting crash diets or starving yourself to reduce weight, we recommend trying out these natural weight loss foods for men and women! Eat them in healthy portions and take up an exercise program to experience miraculous results in a few weeks.
Do Foods Help You Lose Weight?
Yes, says Science! According to a study, replacing high-calorie foods with specific food items like fresh fruits and vegetables, whole grains, nuts and yoghurt can promote weight loss (1). These numbers vary differently in men and women and people of different age groups, BMI and current lifestyle.
Also, the chances of achieving a positive outcome are more by following the “eat less and exercise more” strategy, where ‘eating’ means consuming moderate portions of natural weight loss foods.
How Long Does It Take To Notice Results With Weight Loss Foods?
Weight loss results depend on several factors like age, gender, sleeping habits, current medication conditions and family history! You must first set achievable targets and take up a healthy, portion-controlled meal plan depending on it. During this period, you must be committed to cut down high-caloried foods like sugars, sodas, processed foods, baked goods etc. and stick to the diet chart. Also, following the exercise plan, religiously can help you shed atleast 1 to 2 pounds per week without leading to any side effects.
What is the Percentage of People Who Lose Weight By Eating Weight Loss Foods?
As mentioned earlier, there are several factors that determine the amount of weight loss in a person. Here are some interesting observations found out in some scientific studies:
- In an 8-week study, it was found that men lost 16% more weight than women after both genders were put on an 800 calorie diet (2). This can mean that men can lose weight more quickly than women, but not many studies were performed on the ability to maintain it.
- In many other studies, it was found that older people (aged above 70) have difficultly loosing weight due to a 20%-25% lowered rate of Resting Metabolic Rate (RMR) compared to younger people (3).
- People who are overweight tend to lose more weight in the first few weeks when compared to those who are lighter than them. However, the overall weight loss percentage remains the same by the end of the diet period (4).
- In another study, it was found that people who slept for an average of 8.5 hours per day lost 55% more body fat and 60% more fat-free body mass compared to those who slept only for 5.5 hrs per day (5).
In short, if you are young, follow a healthy lifestyle and diet and gets an undisturbed sleep of 8.5 hrs, you are very likely to notice positive results in your weight loss program!
See More: Weight Loss Diet Tips
What are the Popular Weight Loss Food Diets?
There are many weight loss diet programs on the internet, and each of them claims to be more effective than the others. Some of these focus on cutting down the calories, the others target appetite control and limiting carbs or fat in food.
Here are some of the most popular weight loss food diets followed by millions across the globe:
- Paleo Diet
- Vegan Diet
- Keto Diet
- GM Diet Plan
- Atkins Diet
- Intermittent Fasting
- DASH Diet
- Juice Fasting
Note that, each of these diet plans has their pros and cons and their workings vary from person to person.
10 Top Foods For Weight Loss in 30 Days:
Wondering what to eat to lose weight? Let’s now talk about the 10 best foods to lose weight fast, with benefits and examples of each:
1. Protein Foods:
Protein not only strengthens the body but also helps you lose weight. The reason? Protein foods can keep you fuller for long and reduce your appetite. By suppressing hunger cravings, they limit your daily calorie intake and promote fat reduction. Also, a study confirms that eating a high protein diet can help you shed more weight than a standard diet (6). Protein foods can help in building lean muscle when combined with the right exercise plan.
Here are the top 5 healthy foods to lose weight in the Protein group:
- Black Beans
- Egg Whites
- Lean Meats like Chicken
2. Vitamin Foods:
During a weight loss diet, it’s important to increase the amount of Vitamin-rich foods to get complete nutrition, minus the high calories. Vitamins like B-complex, K etc.increase your metabolic rate and boost faster weight loss. Vitamins like C speed up fat oxidation and help you burn more fat during a physical workout. Other nutrients like D, B-12 protect our immune system, control blood sugar and play a crucial role in maintaining a healthy body.
Here are the best Vitamin-enriched weight loss boosting foods:
- Diary Products
- Fruits like Bananas, Grapes, Oranges, Watermelon etc.
- Vegetables like Spinach, Peas, Brussel Sprouts etc
- Lentils and Beans
- Lean Meat and Seafood
3. Fibre-Rich Foods:
Eating foods that are rich in fiber can speed up weight loss and promote a healthy body. Our body needs two types of fibers – Soluble and Insoluble. Soluble fibers like beta-glucan and glucomannan mixes with water and forms a thick, gel-like substance that can lower LDL cholesterol levels and blood lipid profiles (7). They also slow down the release of digested food into the gut and prevent the accumulation of belly fat. Insoluble fibers, on the other hand, add bulk to your stools and expel the unwanted content in your body to support weight loss.
Here is a list of high-fiber foods that promote weight loss:
- Whole grains like Wheat, Barley etc.
- Fruits like peaches, berries, pears
- Vegetables like sweetcorn, carrot and sweet potato etc.
- Beans and Legumes
- Nuts and Seeds
4. Low-Carbohydrate Foods:
Eating a low-carb diet is known to give you better weight loss results. Low-carb foods are those which are low in simple or complex carbohydrates. These foods can reduce your appetite, help in lowering triglycerides and also improve HDL or good cholesterol levels in the body.
Along with that, they also provide adequate nutrients to energise the body and support daily activities.
These are some of the best low-carb weight loss foods on a budget:
- Lean Meats like Chicken Breast, Pork etc.
- Green leafy vegetables like Spinach, Amaranth
- Vegetables like Cauliflower, Brocolli
- Fruits like apples and berries
- Nuts and Nut Butter
See More: Healthy Diet For Weight Loss
5. Alkaline Foods:
Consuming Alkaline foods in recommended portions is known to speed up weight loss results. Alkaline foods are those which balance the pH levels of the body and regulate stomach acids. Certain theories also suggest that these low-acid producing foods can help you reduce weight, along with protecting your stomach lining from the harmful effects of acid refluxes.
Let us look into some of the Alkaline foods to eat to lose weight:
- Soybeans and Tofu
6. Low-Calorie Foods:
Cutting down your calorie intake is a sure way to lose significant weight. There are many such low-calorie foods that satisfy your hunger levels without making you feel guilty about calories. These foods are also rich in essential nutrients like vitamins, minerals and dietary fiber to maintain a healthy, active body. Including them in your daily diet can bring down calorie levels, increase your fullness and help you shed a few pounds naturally.
Here are the best foods for rapid weight loss:
- Greek Yoghurt
- Clear Soup
Did you know that your daily dose of caffeine can actually help you lose weight? Caffeine usually derived from sources like coffee, tea or supplements is regarded as a “fat loss” agent by health enthusiasts. A study also shows that increasing your caffeine intake can promote greater weight loss through thermogenesis and fat oxidation (8). However, there are many known side effects of caffeine overdose in the body and hence, must be consumed in moderation.
Here are the top Caffeine-rich food items for weight loss:
- Black Coffee
- Green Coffee
- Black Tea
- Green Tea
- Dark Chocolate
Maintaining a healthy gut flora is very important to maintain your body weight. Research shows that consuming probiotics may help in fighting obesity by helping you lose excess weight (9). Also, it is known that eating a probiotic diet can sustain the feeling of fullness for longer and curb your appetite. This helps in restricting your daily calorie intake to promote weight loss.
9. Essential Fatty Acids:
Essential Fatty Acids are crucial to a healthy body and better weight management. Although they do not directly contribute to weight loss, these fatty acids energise and support the body for this process. Consuming Essential Fatty acid foods like fish-derived Omega-3 Fatty acids can suppress appetite and keep you full for longer hours.
Here are the best foods for weight loss which are high in Essential Fatty Acids:
- Fish like Mackeral, Salmon, Tuna
- Seafood like Oysters, Shrimp
- Seaweed and Algae
- Seeds like Chia, Flax
- Edamame Beans
10. Detoxifying Foods:
Toxins present in the body impact your weight loss journey in many ways. They hinder your normal hormonal activities which can lead to poor metabolism and weight gain. The best way to eliminate these unwanted substances from the body is through detox foods. These foods lower the effects of toxins on the body and increase the power of fun burning hormones like Leptin to promote speedy weight reduction.
Here are the top detox foods to consume for weight loss:
- Green Tea
This will help in cutting down the calories by half and ultimately show on you only within a few months. If you are planning on losing weight, you might want to refer to this article as this will give you a basic idea of the kind of foods you should eat to lose weight.
Every single item enlisted here has beneficial properties which will help you to accomplish your goals soon.
27 Best Foods for Weight Loss:
Let’s see the most effective and quick weight loss nutrition food plan.
1. Green Leafy Foods for Weight Loss:
The first items you need to incorporate in your diet are green leafy vegetables. They are super healthy and have less than half the calories compared to other vegetables. One full cup of spinach has only 15 calories so if you add this to your eating habit; you are going to lose a lot of weight. But how are you going to add this to your meals? Simple! Just half your normal lunch but reduce the size by at least 40% and instead of that, have a full cup of green leafy veggies. You will surely notice a difference.
2. Eating Fruit Salad Every Day To Lose Weight:
The second best thing you must do to lose weight adds a lot of fruits. Some people complain that they don’t like eating the same kind of fruit every day. But who says you need to do that all the time? Add some colour and fun to your plate by having a good and healthy bowl full of fruits. Take oranges, grapes, strawberries, one banana and pineapple and chop them up. Add pepper for taste and stir a bit. This will help the pepper to spread and make your salad an edible and lovely dish you have as an evening snack.
See More: Meal Plans For Weight Loss
3. Foods for Weight Loss That Go with Soups:
The third best items for weight loss are soups. Start your meal by having a bowl full of clean chicken soup. fibre will help you eat less throughout your meals. If you like, you can replace your dinner with this. Having soups for dinner have been proved quite beneficial and healthy according to several experts. They are lean, light and something that will keep you from feeling bloated or want.
4. Drinking Green Tea for Weight Reduction:
Green Tea is the best kind of food you can have, especially when you are trying to lose weight. They contain zero calories and are a great way to boost metabolism. This drink shall help in flushing out all the toxins from your body, hence helping you to get clear, healthy skin. You will also melt a lot of fat and lose a few more pounds if you have 3 to 4 cups every day
5. Eating Green Beans to Lose Weight:
Beans are full of proteins. They are very high in fibre and slow to digest. Being very low in calories, they should be a part of your diet. Having half a cup of beans as a snack every day shall not only help you to lose weight faster but also fill your stomach. This is such a better option as compared to deep fried fatty foods and unhealthy drinks.
6. Eating Nuts When Trying To Lose Weight:
A great way to lose some weight and kill the craving at odd times of the day is by adding nuts your diet regime. A handful of almonds, peanuts or walnuts are all you need to give yourself some strength and the will to work harder throughout the day. Nuts have been advised by several doctors and experts and not only are they known as a promoter of weight loss but also as a helper to those who have blackberries memory. So if you would like to sharpen your brain and shed some pounds, consider nuts as a part of your daily eating.
7. Eating Eggs To Lose Weight:
A protein-rich breakfast is all you need to stay away from unwanted cravings throughout the day. But how are you going to get a meal like this? Simple! Add eggs to your diet. They are super healthy and a great way to start your day. All you will need to do is having it in the form of a poach along with some brown bread toast and juice or if you would like to be a little creative, make a healthy omelette using tomatoes, onions and capsicum. This is so much better than having donuts, noodles, pizzas or soda.
8. Eating Oats at Night To Lose Weight:
Another way to eat a healthy breakfast in order to lose weight is by having oats. Although they might not be the most edible dish to consume first thing in the morning, you can make a little sacrifice, just for achieving your goals. If you still feel that taste is coming in your way, chop some strawberries and sprinkle them all over the dish. You can also add black berries or chopped apples.
9. Eating Dark Chocolates for Lose Weight:
Are you a chocolate lover and you still want to lose weight? Well, we bring you some good news. You can have these up to three times a week to reach your goals. But we are not talking about milk chocolate or wafers; we are talking about dark chocolates. Instead of having the same kind, have one or two cubes of dark chocolates. According to a study, people who ate dark chocolates ate 15% lesser pizza compared to those who didn’t.
10. Eating Apples Make You Lose Weight:
Apples are the best weight loss foods. Having one apple every day or drinking apple juice shall surely help you lose weight. They should be eaten in between meals to boost your metabolism and melt unwanted fat.
12. Eating Salmon Helps You Lose Weight:
This Oily fish is a very option to lower your weight. This helps you keep feeling full for hours with low calories. It is packed with good protein, good fats and also many essential nutrients. Salmon had the right amount of iodine to maintain the thyroid level required for the proper running of your metabolism. It is one of the Omega-3 fatty acids food that lower inflammation is known to reduce obesity and even metabolic disease. You can also include other beneficial fishes for weight loss like Mackerel, sardines, herring, etc.
13. Cruciferous Vegetables Foods:
Broccoli, cabbage, cauliflower, and Brussels sprouts come under these category foods for weight loss. They have high fibre content with loads of protein to keep you feeling full. They include protein, fiber with low energy density contends which is good food if you are trying to lose weight.
14. Lean Beef or Chicken Breast:
Meat is often related to many health problems, but this is a clear myth. Only the processed meats are unhealthy, while the unprocessed red meats don’t lead to any heart problem or diabetes. Meat is in fact a friend food of weight watchers as they have high content of protein. This can help you burn 100 more amounts of calories each day. You can also eat fatty meat if you are on a low-carb diet.
15. Lose Weight Eating Boiled Potato:
Potatoes have many properties reduce which makes it a good food for people who want to shed some weight or wan to maintain good health. They are rich in potassium that is very useful nutrient to regulate blood pressure. When you eat white and boiled potato, you tend to feel full and thus eat less. You can also include Sweet potato, turnip and other root vegetables to its substitute to get the best results.
16. Eating Tuna Fish for Weight Loss:
Tuna Fish is very low in calorie and is a high protein packed food. This lean fish doesn’t contain too much fat and thus very famous among the builders or fitness models. Consuming this is a good way to maintain the protein high, with calories and also low fat. If you plan to reducing weight you can choose tuna that is canned in water and not in oil.
17. Eating Legumes to Lose Weight:
Legumes and beans are best friends of the people trying to lose weight. You can include lentils, kidney beans, black beans that have very good protein and fiber content. This helps to give you satiety and also has resistant starch.
18. Lose Weight Eating Cottage Cheese:
Cottage Cheese contend very good amount of protein content. They have very low carbohydrate and fat content that makes it a good food to increase the protein intake. This is also satiating and lets you feel full with very fewer calories. Cottage Cheese has a good amount of calcium that is useful for fat burning processes.
19. Friendly Weightloss Food Avocado:
Avocados are not high in carbs but contain many healthy fats. They are packed with monounsaturated oleic acid that is found in olive oil. This also has a good amount of water to give you the energy to exercise. Avocados can be added to the salad so that the fats increase the nutrient. This fruit also has fiber and potassium that aid in weight loss.
20. Apple Cider Vinegar for Weight Loss:
Low-fat is widely famous among natural health watchers. This is used in condiments as dressings or vinaigrettes. You can also dilute this with water to drink it. This is also shown positive results to the people trying to lose weight. Vinegar can lower high blood sugar after meals and aid in weight loss.
21. Eating Whole Grains for Weight Loss:
Few whole grains like Oatmeal Flakes are non-gluten and packed with fiber and the proper amount of protein. You can also include brown rice and quinoa that has beta-glucans to increase your satiety and help in metabolic health. Brown and white rice have resistant starch that is also useful. Avoid using refined grains which are harmful and also fattening. Doing a very low-carb diet? Then you can skip grains, as they have high carbohydrates.
22. Chilli Peppers for Weight Loss:
Chilli Peppers are very useful when you are doing a weight loss diet. They contain capsaicin that lowers the appetite and increases the fat burning process. They are even found in some supplement of weight loss.
23. Fruits for Lose Weight:
Apart from fruit salad, fruits are very healthy food to help lose weight. They have sugar content and have low energy density. They also have fiber that helps the sugar to get released very quickly in the bloodstream.
24. Eating Grapefruit for Weight Loss:
This is a highlighted fruit for those who want to lose weight. This can control weight control and obesity when you consume them in your diet. This maintains the level of diabetes and other chronic diseases.
25. Eating Chia Seeds for Weight Loss:
Chia Seeds are very good food to eat for weight loss and that are filled with carbohydrate and fiber. Thus, they are low-carb friendly foods and fiber rich foods. This helps it to absorb 14 times more weight in water. They turn gel-like and expand in the stomach. They can also reduce your appetite and aid in weight loss.
26. Coconut Oil for Weight Loss:
This oil has high fatty acids that boost your satiety, unlike other fats. This is also useful to reduce belly fat with its good calories. You can thus replace coconut oil with others in to your diet.
27. Eating Yogurt for Weight Loss:
Yoghurt is an excellent dairy food that has probiotic bacteria to improve your gut functioning. They sooth inflammation and protect leptin resistance that can cause obesity. Consume full-fat dairy also has lower risk of obesity and type 2 diabetes. Low fat yoghurt has high sugar content.
Now that you have understood the different types of food for weight loss, it’s time to start including them in your daily diet. As mentioned earlier, you must also take up a suitable exercise program along with consuming these foods to notice visible results. It is also important to speak to a nutritionist about your current physical status and set achievable targets to chase. With dedication, you will achieve the desired outcome- slowly, but surely!
DISCLAIMER: This article is purely for educational purpose only and is not intended to replace the advice of qualified fitness and health care provider. Causes of obesity vary from person to person and the results depend on the food intake, the metabolism rates and the level of exercise followed. If you have any underlying medical condition, speak to your doctor before taking up any diet plan or new type of food to promote weight loss.
Frequently Asked Questions (FAQs):
1. What Are The Foods To Avoid For Weight Loss?
Ans: Foods that are laden with carbohydrates, fats and sugars can hamper your weight loss journey and slow down the results. Eating them in large portions can not only promote weight gain but also lead to unwanted side effects on your health. Here are some of the top unhealthy foods you must avoid in order to lose weight:
- Fried food like Potato Chips
- Sugary drinks like Colas
- White foods like white bread, white pasta etc.
- Canned Fruits Juices
- Baked goods and processed foods
2. Do Spicy Foods Help In Weight Loss?
Ans: Yes! Studies suggest that adding a moderate amount of spice to your foods can speed up weight loss. Spices like hot peppers, chilli powder, turmeric etc. can increase the body heat and boost your overall metabolism. They also increase the fat burning rate, decrease your appetite and subsequently lower your calorie intake to promote weight loss.
3. What Are The Best Dairy Foods For Weight Loss?
Ans: Dairy products are a rich source of proteins and nutrients like calcium required by the body. However, they are laden with fats and its important to choose the right dairy foods for weight loss. Experts recommend consuming Greek Yoghurt, Skim milk, Cottage Cheese etc. in moderate portions to lose weight.
4. What Are The Best Ayurvedic Foods For Weight Loss?
Ans: The ancient Indian Ayurveda science has some amazing foods that can help you lose weight naturally without any side effects. They also boost your metabolism, improve your digestion and speed up fat burning in the body. Some of the best ayurvedic foods for weight loss are Amla, Ginger, Lemon. Honey and Black Pepper
5. What Are The Best Keto Foods For Weight Loss?
Ans: There are many Keto-friendly foods for weight loss which are low in carbohydrates and high in good fats. The nutritious foods are also good sources of important vitamins and minerals required by the body. Some of the top Keto foods to try are Kale, Brocolli, Cheese, Avocado, Seafood, Meat, Eggs, Coconut Oil etc.
6. What Are The Healthy Restaurant Food Choices For Weight Loss?
Ans: If you are planning to dine in a restaurant, but do not want to compromise on your weight loss goals at the same time, you must stick some rules. Always read the menu carefully and understand the ingredients in it and mentally calculate the calories. Some of the safe low-calorie foods to try are salads (without dressing), clear soups, baked starters, non-dairy desserts, high protein, low-carb main course dishes.
7. Is There Any Specific Grocery List Of Weight Loss Foods?
Ans: Before hitting the grocery store, make sure you cut down unhealthy foods from the list. Instead, replace them with frozen vegetables, whole grains and cereals, low-sodium foods, millets, low-fat dairy, eggs, tofu, wholegrain crackers, Berries, nuts and fresh fruits and veggies.