Weight Loss Friendly Foods: Top 16 for Healthy Weight Journey

Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating.(Trusted Source ).

One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours (Trusted Source).

Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels (Trusted Source).

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

SUMMARY Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

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Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (Trusted Source).

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies (Trusted Source).

SUMMARY Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

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Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they’re high in fiber and tend to be incredibly filling.

What’s more, these types of veggies generally contain decent amounts of protein.

They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They’re also highly nutritious and contain cancer-fighting substances (Trusted Source).

SUMMARY Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.

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Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes (Trusted Source).

According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women (Trusted Source).

The truth is, meat is a Weight Loss Friendly Food because it’s high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day (Trusted Source).

Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week (Trusted Source).

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.

SUMMARY Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

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Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested (Trusted Source).

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.

Sweet potatoes, turnips and other root vegetables are also excellent.

SUMMARY Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.

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Fish

Fish, particularly fatty varieties like salmon and lean options like tuna, are excellent additions to a weight loss diet due to their high protein content, essential nutrients, and metabolism-boosting properties.

Salmon: The Omega-3 Powerhouse

Salmon is packed with high-quality protein, healthy fats, and essential nutrients like iodine, which supports thyroid function and keeps metabolism running efficiently. It’s also rich in omega-3 fatty acids, which help reduce inflammation, a key factor in obesity and metabolic disorders. Other fatty fish, such as mackerel, trout, sardines, and herring, offer similar benefits.

Tuna: A Lean Protein Source

Tuna, on the other hand, is a lean fish, meaning it is low in fat but high in protein. It’s a favorite among bodybuilders and fitness enthusiasts because it helps maintain muscle while keeping calorie intake low. For optimal benefits, choose tuna canned in water instead of oil.

SUMMARY Whether opting for fatty fish like salmon for its omega-3 benefits or lean fish like tuna for its protein-packed profile, incorporating fish into your diet can support weight loss, muscle maintenance, and overall health.

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Beans and Legumes

Some beans and other legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

SUMMARY Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.

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Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food, making a soup.

Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories (Trusted Source).

Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

SUMMARY Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.

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Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.

Dairy products are also high in calcium, which may aid fat burning (Trusted Source).

Other low-fat, high-protein dairy products include Greek yogurt and skyr.

SUMMARY Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

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Avocados

Avocados are a unique fruit.

While most fruits are high in carbs, avocados are loaded with healthy fats.

They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold (Trusted Source).

They also contain many important nutrients, including fiber and potassium.

SUMMARY Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.

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Nuts

Despite being high in fat, nuts are not as fattening as you would expect.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss (Trusted Source).

What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don’t (Trusted Source).

Just make sure not to go overboard, as they’re still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

SUMMARY Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

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Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy and are among the Weight Loss Friendly Foods.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (Trusted Source).

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward (Trusted Source).

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs.

But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.

SUMMARY You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.

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Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies (Trusted Source).

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (Trusted Source).

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (Trusted Source).

SUMMARY Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

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Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (Trusted Source).

Of course, correlation does not equal causation, so these studies don’t prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.

For most fruits can be an effective and delicious addition to a weight loss diet.

SUMMARY Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.

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Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world.

Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach.

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (Trusted Source).

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

SUMMARY Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

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Greek Yogurt

Yogurt is another excellent dairy food in our Weight Loss Friendly Foods guide.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time.

Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.

SUMMARY Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

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Conclusion

It’s easy to find healthy Weight Loss Friendly Foods for your diet.

These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.

Along with moderation and regular exercise, eating these nutritious Weight Loss Friendly Foods should pave your way to success and a healthier life.

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