Top 35 foods that can help you lose weight.
Do you starve yourself when trying to lose weight?
Perhaps, you are a fan of intermittent fasting?
Or do you watch the number of carbs you take?
There are plenty of ways to shed a couple of pounds, and with so many diets appearing online, people often believe that the answer to reducing their fat is following what celebrities are doing. We wouldn’t recommend doing this because these celebrities have an expert nutritionist, dietician, and gym instructor on their payroll.
So, when they lose weight, they do it with the help of all these professionals and in a controlled environment. On the other hand, trying these diets would make you feel unsatisfied and hungry. Unless you can afford this luxury, we suggest that you stick to the simple, tried, and tested tips.
The trouble, when it comes to losing weight, is not shedding the actual pounds but maintaining your weight once you are done. According to doctors, losing 1 or 2 pounds/week is the ideal weight loss rate. The key to following this rate is to make a healthy eating plan that has less whole food and carbs and a lower calorie count. The best thing about this strategy is that you don’t have to stop yourself from reaching out for snacks in the middle of the day. Here’s our guide on what to eat when losing weight.
Before we begin, here are a few tips on how to lose weight:
- Eat regular meals
- Do not skip early morning breakfast
- Eat plenty of vegetables and fruits
- Get more active
- Drink water
- Eat foods high in fiber
- Read food labels when buying them
- Eat smaller portions
- Do not avoid foods you like because you will only end up craving them more
- Stop stocking junk food
- Minimize your alcohol intake
- Plan your meals
35 Healthy Foods to Lose Weight
The list of 35 healthy foods given below with their recommended eating amount is a mix of fats, proteins, fiber, and some that are low in calories:
Every 2 cups of arugula have 20 calories.
It’s a decent source of calcium but an excellent source of Vitamin A, Vitamin C, and folate.
Artichokes are the most antioxidant-rich vegetable. They are low in fat and high in fiber, which makes them great for weight loss. A medium-sized artichoke has 60 calories.
It’s a good source of Vitamin C and K, magnesium, phosphorous, and folate.
Half of an avocado tends to fill you up and keep you satiated for a while. A half, medium-sized avocado has 130 calories.
It’s a great source of Vitamin E, folate, and monosaturated fat.
4 spears of asparagus have 17 calories.
It’s a good source of folate and iron and an excellent source of Vitamin K.
Nuts are an excellent source of protein. A handful of them can decrease your bad cholesterol. If you want something to snack on during lunch hour, this is what you need to put in your lunch box.
A handful of almonds, approximately 23 in number, contain 162 calories. They are a great source of protein, fiber, and important nutrients such as B Vitamins, Vitamin E, folate, and biotin.
Half a cup of bell pepper has 26 calories.
It’s a good source of Vitamin A and provides twice the amount of Vitamin C.
A single cup of Bok Choy has 10 calories.
It’s a good source of folate and Vitamin A and an excellent source of Vitamin K.
A single cup of broccoli has 30 calories.
It’s a decent source of folate but provides 100% of the daily recommended Vitamin C as well as 75% Vitamin K.
A single cup of Brussels sprouts has 40 calories.
It’s a good source of folate, fiber, folate, Vitamin C, and Vitamin K.
Blueberries are not only satisfying but also the best fruit to have when losing weight. They have less sugar, and a cup contains 60 calories.
It’s a good source of Vitamin C and is high in manganese.
Since beans are an excellent source of soluble fiber, they take longer to digest, which is why you feel satiated for a good amount of time.
A cup of cooked beans contains 245 calories. The recommended amount is 171 grams at least thrice a week. It’s a rich source of B Vitamins, plant protein fiber, folate, and iron.
Chickpeas are a great source of fiber. 2 tablespoons of chickpeas have 102 calories.
It’s rich in folate, Vitamin A, C, and E, magnesium, and iron.
A single cup of carrots has 45 calories.
It’s a great source of Vitamin A, Vitamin C, and fiber.
2 tablespoons of chia seeds have 10 grams of fibers and 138 calories, which fulfills 42% of your daily recommended intake.
They are a good source of antioxidants, fiber, calcium, and omega-3 fatty acids.
2 cups of collard greens have 25 calories.
It’s an excellent source of Vitamin A, C, E, fiber, and folate.
Foods high in protein will always keep you satiated for a long time. Eggs fall in this category with one offering only 70 calories.
It’s a good source of Vitamin D, iodine, and riboflavin, and a great source of selenium, Vitamin A and B12, and choline.
A single cup of Edamame has 110 calories. Since it measures very low on the glycemic index and is low in carbs, it is great for weight loss.
It’s a good source of magnesium, fiber, iron, zinc and potassium, and an excellent source of copper and plant-based protein.
Besides salmon, there are plenty of other fatty fishes in the sea that offer a high amount of omega-3 fatty acids. Some of these include sardines, mackerel, and herring. Nowadays, fish oil is being offered as a supplement as it reduces body fat by increasing hormones that regulate food intake and decrease inflammatory effects.
Half a cup of Greek yogurt has 110 calories. It has less sugar and more protein compared to regular yogurt.
It packs very high amounts of Vitamin B12, calcium, riboflavin, protein, and phosphorous.
Kale is known as the top “superfood.” 2 cups of Kale have 50 calories.
It is high in Vitamin A, C, K, fiber, and potassium.
If you want to eat something sweet and juicy, try melon. It is the one fruit that is mostly water. Plus, it makes for a great snack. A cup of diced melon contains around 64 calories.
It’s particularly a good source of folate. It also contains magnesium and Vitamin K.
Half a cup of oats only has 150 calories. A great way to start your morning is to have some with honey drizzled on top and a few berries.
It is a great source of Vitamin B6, folate iron, fiber, and protein.
Not many people know about this nutritious powerhouse. Two oysters contain 40 calories and offer 270% of copper, 300% of zinc, and Vitamin B12.
It’s a great source of iron, choline, selenium, and protein.
If you are on a low-calorie diet plan, eat pickles with your veggies. This crunchy and flavorful treat makes for a great side meal and is extremely low in calories. A cup of dill pickles has 17 calories.
It’s a great source of Vitamin C, E, and antioxidants.
Half a cup of pumpkin contains 50 calories. Although pumpkin comes under carbs, you can consume it in a high amount, more so than potatoes and rice, because of the low-calorie count.
It’s rich in Vitamin E, fiber, and iron, and it meets all of your Vitamin A needs.
We have already established that nuts are a great snacking source because they are very fulfilling. This is why peanut butter made it on the list.
It’s a high-fat food that packs a good amount of protein as well as nutrients like magnesium and Vitamin E. The best thing about this salty treat is that it pairs well with fruits and vegetables.
Salmon has always been dubbed as the source that offers a great amount of omega-3 fatty acids. However, it’s much more than that!
A salmon that’s the size of your palm, around 3 ounces, has 150 calories. It’s a decent source of potassium and Vitamin A but extremely high in Vitamin B12 and D, selenium, and protein.
If you can’t live without toppings, and sauces are your weakness, better go for salsa. With few calories and a good amount of essential nutrients, this condiment will add flavor to your every meal.
A single bowl of salsa has 0 carbs and 0 fats, and only 25 calories. It provides a healthy dose of Vitamin C.
Seaweed delays hunger. A single cup of this raw vegetable has 30 calories.
It’s a decent source of magnesium, iron, Vitamin C and K, riboflavin, and vitamin K, and a rich source of iodine and folate.
Spinach is perhaps the best vegetable to eat whenever you feel hungry because 2 cups of Spinach have 10 calories and plenty of nutrients.
It’s a rich source of Vitamin A and K, folate, magnesium, and iron.
Swiss chard is another leafy green that has a low-calorie count. 2 cups of Swiss Chard have 15 calories.
It’s a great source of key nutrients that are recommended daily. These include Vitamin A, C, and E, and magnesium.
While potatoes are a big no-no for weight loss, you can satisfy your cravings with sweet potatoes. A medium-sized lump of this tuber has 100 calories.
It’s a great source of potassium, fiber, and Vitamin A.
A dessert with no guilt… where can I signup? You can satisfy your sweet tooth cravings with this 0 calorie dessert. A store-bought sugar-free Popsicle has 15 calories. If you make one at home using fresh fruits, you can reduce this count easily. If you feel that the popsicle is lacking sweetness, use Stevia instead of sugar.
If you want to eat foods that are a rich protein source, pick white fish from your nearest supermarket. It has no carbs and is very low in fat. A few great white fish options that you need to include in your meal plan, include basa, cod, and tilapia.
When you are on a weight loss journey, having your favorite snacks can be quite difficult. If you are committed to your plan, we suggest that you avoid having cheat days. This is why we have included popcorn in the list but these are of the air-popped variety. A single cup of air-popped popcorn has 30 calories; so, go ahead and enjoy them while watching a movie on Netflix.
If you think about it, losing weight is simple math ― fewer calories + fewer carbs = a healthy diet. The foods mentioned above are some of the best ones for weight loss; they will not only reduce your hunger but also provide you with the much-needed energy to stay active during the day. Fad diets don’t offer this benefit.
So, do you think you can stick to your weight loss meal plan now? The list includes all sweet and savory options, along with a few treats that you never would have guessed you could eat when trying to lose weight.
Thank you for reading our blog on what to eat when losing weight. If you need a fitness coach to help you with your weight loss, visit On the Go Fitness Pro. They offer in-home personal training sessions. To know more about their services, call on 702-756-4444.