Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

22 Natural Weight Loss Foods

Feeding the body with nourishing foods is a fundamental factor in the weight loss equation. But when it comes to the best dieting foods, let it be known that a balanced diet mostly surpasses one single food item or nutrient. Embrace a complete diet overhaul with these best foods for weight loss!


Feeding the body with nourishing foods is a fundamental factor in the weight loss equation. But when it comes to the best dieting foods, let it be known that a balanced diet mostly surpasses one single food item or nutrient. Embrace a complete diet overhaul with these best foods for weight loss!

22 Best Foods for Weight Loss

Whole Grains

1. Oats
Oats and oatmeal offers high amounts of fiber, ultimately inducing satiety or fullness. Research consistently shows high fiber diets may contribute to a healthier body mass index, also known as BMI. Skip out on the heaping spoonful of table sugar with these naturally-sweetened and convenient overnight recipes!

2. Popcorn
Without the loaded butter and salt, popcorn is actually an excellent weight loss snack. Popcorn offers ample fiber without packing on calories, as one cup of air popped popcorn is only 31 calories! Sprinkle with taco seasoning, cinnamon and cocoa and other favorite sprinkle combinations to offer flavor without sodium and fat.

3. Quinoa
The rising popularity of quinoa is much more than a health fad. Quinoa is a powerful grain, as it offers fiber and valuable nutrients. Quinoa is a complete protein, a rare find as a plant-based source. Diets rich in plants and protein have the ability to enable weight loss.


4. Apples
An apple a day may keep the weight away! Loaded with fiber and nutrients, research has highlighted the weight loss effects of apples. Related to their fiber and polyphenol content, the combination may provoke weight loss by keeping gut bacteria healthy, ultimately reducing chronic inflammation and the potential consequences of weight gain.

5. Berries
Strawberries, blueberries, blackberries... Low in sugar and high in fiber, all are "berry" good foods to eat to lose weight. Though primarily conducted in mice, research has shown the intake of raspberries sand blueberries can speed up the metabolism and urge weight loss. Regardless, a high fiber diet can stimulate weight loss.

6. Watermelon
Consuming watermelon supplies not only beneficial nutrients, but as the name suggests, offers water. Keeping the body hydrated can be a key component in the equation of weight loss. So instead of reaching for a sugar-laden snow cone on a warm day, serve up a cup of watermelon that offers less than 50 calories!

7. Bananas
Though bananas generally contain more calories than other fruits, their consumption can be extremely valuable, especially in the concurrence of workouts. Exercise is an integral component in weight loss, and fueling for it is just as vital. Pre-workout consumption of bananas energizes the body with glucose while post-workout intake helps replenish potassium to combat cramps and dizziness.

8. Avocados
Avocadoes are a unique fruit, as they are uncommonly rich fat sources rather than heavy in carbs. Research has shown the intake of avocadoes can shrink belly fat along with the reduction of bad cholesterol. Eat on its own, smear on grained toast, top on salad or add into omelets for a boost in nutrients and satiety.

9. Grapefruit
Though the grapefruit diet (a food plan promoting a high intake of grapefruit whilst low in carb and high in protein, ultimately suggesting to lose 10 pounds in approximately 10 days) is not necessarily a recommended approach. Consuming grapefruit has statistically been shown to support weight loss. Despite an unclear mechanism, consuming grapefruit may result in increased satiety and a dulled appetite. It is important, though, to recognize that grapefruit is known to interfere with certain medications. Consult with a healthcare professional to determine any medication interactions.


10. Celery
Celery has been advertised as one of the best dieting foods for years... And for good reasons. Cutting calories is one of the factors that contribute to weight loss success. Celery is low in calories while high in fiber and fiber, contributing to a full stomach. Eat as a snack with a healthy Greek yogurt dip or chop into salads, soups and casseroles.

11. Spinach
Power-packed with nutrients yet low in calorie, spinach definitely lands on the plate for food to eat to lose weight. And no, spinach salad does not have to be bland - pair with a lean protein and fresh toppings such as other veggies and nuts or try one of these easy spinach salad recipes!

12. Broccoli
Though broccoli may have landed on your dinner plate as a child, its intake is highly beneficial across all lifespans. A full cup supplies a miniscule load of 50 calories while packing on 4 grams of fiber. A hefty amount of food that remains low in calorie and high in fiber promotes weight loss by mounting satiety without packing on calories.

13. Cauliflower
While cauliflower has been a veggie platter staple for years, its rise in popularity has certainly transformed numerous foods recently - prepared into pizza crusts, substituted for mashed potatoes, and blended into soups. This cruciferous vegetable offers protein and fiber without packing on carbs and like standard pizza and mashed potatoes can.

14. Spaghetti Squash
Spaghetti squash is an alternative way to have your pasta and eat it too! Compared to traditional pastas, spaghetti squash is low in carbs and calories while offering high amounts of fiber and vitamins A and C. These spaghetti squash recipes are not only delicious, but guilt-free!

Dairy Products

15. Yogurt
Whether traditional or Greek, research has shown the consumption of yogurt can actually lead to weight loss. Including 120,000 people, a study suggested yogurt lead to more weight loss compared to other foods. When choosing yogurt, skip out on yogurts loaded with added sugars and lean towards a plain Greek yogurt rich in protein. Naturally add flavor with fresh fruit, cinnamon, peanut butter or favorite nuts.

16. Cottage Cheese
Cottage cheese earns itself as a best dieting food related to its high protein content - a half cup of cottage cheese provides almost 15 grams of protein for only 80 calories! Pair the calcium-rich dairy products with fresh peaches, add to smoothies or pair with salads and other entrees.

Animal Meats and Products

17. Chicken
Chicken is a highly recognized diet food linked to its high protein content without being overloaded in calories. Skip out on fried and breaded chicken and opt for grilled or shredded chicken breasts or tenderloins for a simple, go-to protein.

18. Lean Beef
Although beef does not necessarily have weight loss superpowers, let it be acknowledged that its intake can still contribute to a healthy weight. Individuals commonly believe the intake of red meat results to higher levels of fat and weight gain. However, leaner cuts (such as flanks or sirloins) of beef are valuable protein sources, ultimately including beef as a food to eat (and can be eating) to lose weight.

19. Canned Tuna or Salmon
Tuna and salmon are excellent sources of protein at a low calorie cost. They are also rich in omega-3 fatty acids, a type of polyunsaturated fat known for its heart-protective benefits. When choosing canned tuna and fish, try to look for products that do not contain added salt and are preserved in water.

20. Eggs
Unlike popular belief, consuming eggs is not a significant contributor to high cholesterol. Egg white is rich in protein and the yolk contains fat soluble vitamins. Breakfasts rich in protein have shown to be highly valuable to foster weight loss.

Non-Meat Proteins

21. Beans
Beans are not only rich in protein, but pack on tremendous volumes of fiber, the combination ultimately assisting in weight loss. Despite the type (black, chili, kidney or pinto), beans are conveniently cheap and extremely versatile - throw in salads, add in casseroles or create a vegetarian chili!

22. Lentils
Apart of the legume family, lentils are also high in protein and fiber. They are similar to beans, yet often offer more color. Like beans, they can help bulk up dishes or be prepared as a side dish. Plant-based meals and diets also nurtures a healthy weight.

Written By Sydney Lappe, MS, RDN. Published on September 21, 2016. Updated on October 24, 2019.


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