10 Best Foods to Eat When Losing Weight. No single food guarantees weight loss, but there are plenty of healthy options that can help support your weight loss efforts when included as part of a balanced diet. From fiber-rich and nutrient-dense foods to lean proteins and complex carbohydrates, these 10 power-packed ingredients can be delicious additions to your meals and snacks. Not only are they low-calorie and high-fiber, but they also contain the nutrients that can keep you feeling fuller for longer, making them essential for healthy weight loss (1 to 2 pounds per week). Incorporating these versatile foods into your routine is a simple way to maximize your meals and manage your weight while still getting the essential nutrients your body needs.

Key Takeaways

• A balanced diet with adequate protein and fiber is key for sustainable weight loss.
• These 10 foods are some of the best and easiest to incorporate into your diet for weight management.
• Nutrient-dense options like chia seeds, cruciferous veggies, and fatty fish provide fiber, protein, and healthy fats.
• Portion control and mindful eating are important when enjoying higher-calorie foods like nuts and avocados.
• Work with a healthcare professional to find the right weight loss plan for your individual needs and goals.

Nutrient-Dense Foods for Weight Loss

Fiber is king when it comes to weight loss. It’s satiating because it slows digestion and keeps us feeling fuller longer. This is super important when we’re cutting back on calories, a common approach to weight loss. Consuming a serving of chia seeds—roughly 2 tablespoons—satisfies about a quarter of daily fiber needs, per the USDA. Chia seeds are easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam and energy balls.

Fiber-Rich Options

Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these fiber-rich foods to a lower risk of cancer and reduced inflammation. Cruciferous veggies are also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight loss meal plan.

Lean Protein Sources

Consuming a diet rich in lean proteins can help support weight loss efforts. Seafood, such as salmon, sardines and mackerel, are excellent sources of lean protein that are also rich in omega-3 fatty acids. The 2020-2025 Dietary Guidelines for Americans recommends at least 8 ounces of seafood each week because it is rich in several nutrients and contains concentrated amounts of omega-3 fats. Seafood is also high in protein to help curb hunger, keeping us satisfied longer. Eggs are another excellent source of lean protein. Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet.

Low-Calorie Vegetables

Vegetables are a smart addition to any healthy weight-loss plan. In addition to being low in calories, vegetables are packed with fiber, vitamins, and minerals. Cruciferous vegetables like broccoli, cauliflower, and dark leafy greens are particularly beneficial, as they are low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight loss meal plan. These nutrient-dense vegetables are simple to include throughout the week. Use them as the hearty base for meal-prep salads, as a low-carb swap for grains or blend them into smoothies.

Chia Seeds: Fiber-Packed Superfood

Chia seeds are a fantastic source of fiber, which is essential for weight loss. Consuming a serving of chia seeds—roughly 2 tablespoons—satisfies about a quarter of daily fiber needs, per the USDA. Chia seeds are easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam and energy balls. And bonus—chia seeds are one of the best weight loss foods to help you go No. 2!

Fatty Fish: Omega-3 Powerhouses

Seafood, such as salmon, sardines and mackerel, are excellent sources of lean protein that are also rich in omega-3 fatty acids. The 2020-2025 Dietary Guidelines for Americans recommends at least 8 ounces of seafood each week because it is rich in several nutrients and contains concentrated amounts of omega-3 fats. Seafood is also high in protein to help curb hunger, keeping us satisfied longer. Fresh fish is great but can be pricey to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive. Also consider canned seafood, which is great for whipping up easy salmon patties, quick sardine toast or a classic niçoise salad.

Salmon: A Nutritious Choice

In addition to being a nutrient-dense protein, salmon is rich in omega-3 fatty acids, making it a fantastic addition to a weight loss diet. Omega-3s have been shown to support heart health and reduce inflammation, which can be beneficial for weight management. Salmon is also versatile and can be prepared in a variety of ways, from baked and grilled to smoked or canned.

Sardines and Mackerel: Budget-Friendly Options

In addition to salmon, other fatty fish like sardines and mackerel are excellent sources of lean protein that are also rich in omega-3 fatty acids. These budget-friendly options are a great way to incorporate more seafood into your diet. Canned sardines and mackerel are easy to use in a variety of dishes, from quick salad toppers to simple toast toppings. These fish are also shelf-stable, making them a convenient pantry staple.

Cruciferous Vegetables: Nutrient Superstars

Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these cruciferous vegetables to a lower risk of cancer and reduced inflammation. Cruciferous veggies are also low in calories and carbohydrates, making them the perfect non-starchy addition to any weight loss meal plan.

Broccoli and Cauliflower: Versatile Veggies

These nutrient-dense foods are simple to include throughout the week. Use them as the hearty base for meal-prep salads, as a low-calorie swap for grains or blend them into smoothies.

Kale and Arugula: Leafy Greens to Embrace

Kale and arugula are examples of nutrient-dense, low-calorie cruciferous vegetables that should be embraced as part of a weight loss plan. These leafy greens are packed with fiber, vitamins, and minerals, and their low calorie content makes them an excellent addition to meals and snacks. Kale and arugula can be used as the base for salads, added to smoothies, or sautéed as a side dish. Including these versatile greens regularly can help you meet your daily vegetable intake while supporting your weight loss goals.

Whole Grains: Complex Carbs for Energy

Many people may think they need to limit starches like pasta, bread and rice when they’re trying to lose weight. Thankfully this isn’t the case, especially if we’re choosing whole grains most of the time. In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice and quinoa contain fiber to keep us feeling satisfied.

Quinoa: A Gluten-Free Grain

Quinoa is a particularly great whole grain option, as it is gluten-free and provides a good source of protein, fiber, and complex carbohydrates to fuel your body.

Brown Rice: A Filling Choice

Brown rice is another excellent whole grain option for weight loss. In addition to vitamins, minerals and phytonutrients, brown rice contains fiber to keep you feeling satisfied. Our bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar. Brown rice is a filling, nutrient-dense choice that can be easily incorporated into meals throughout the day.

10 best food to eat when losing weight

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Because of their high water content and fiber (be sure to eat the skin), apples are filling and low in calories—factors that may play a role in helping people lose weight. Apples are especially good to have on hand because they’re inexpensive, keep for weeks in the fridge and make for a super-portable snack. You can also get creative and work them into meals. Apples are delicious atop salads and toast or whirred into soups and smoothies.

Apples: Fiber-Filled Fruit

Berries are a fantastic fruit option for weight loss. They are high in fiber and antioxidants, making them a filling and nutrient-dense choice. The fiber in berries helps keep you feeling satisfied, while the antioxidants provide additional health benefits. Berries can be enjoyed on their own as a snack, added to smoothies or yogurt, or incorporated into baked goods and desserts for a sweet and healthy treat.

Berries: Antioxidant Powerhouses

Probiotics: Gut-Friendly Foods

Gut health is important—and for good reason. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract may help to promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science. Good sources of probiotics (good bacteria) include kefir and yogurt with live active cultures. These dairy products are rich in probiotics that can support a healthy gut microbiome, which may aid in weight management.

Kefir and Yogurt: Probiotic-Rich Dairy

Kefir and yogurt are excellent probiotic-rich dairy options that can support gut health and potentially contribute to weight loss. These fermented dairy products contain live active cultures that help populate the gut with beneficial bacteria, which may play a role in regulating metabolism and promoting fat burning.

Sauerkraut and Tempeh: Plant-Based Options

In addition to dairy-based probiotic foods like kefir and yogurt, there are also plant-based options that can support gut health and potentially aid in weight loss. Sauerkraut, or fermented cabbage, is both a prebiotic and probiotic food, meaning it adds beneficial bacteria to the gastrointestinal tract and feeds the good bacteria already there. Tempeh, a fermented soy-based product, is another plant-based source of probiotics. Including a variety of probiotic-rich foods from both dairy and plant-based sources can help diversify the gut microbiome for optimal health.

Nuts and Seeds: Healthy Fats and Protein

All nuts can be included in a healthy weight loss diet. They’re satiating and satisfying thanks to their healthy fat, fiber, and protein content. The key is portion control, as a serving of shelled nuts (about 1/4 cup) ranges between 160 and 200 calories. As far as calories go, shelled pistachios are the middle of the road for nuts, coming in at 183 calories per serving, per the USDA. In addition to being delicious, pistachios come with a slew of health perks. According to a 2020 study in Nutrients, regular consumption of pistachios was associated with weight loss, including in the belly, in overweight people. We suggest buying pistachios in shells—shelling them as you snack is a simple way to promote mindful eating!

Chia Seeds: A Versatile Superfood

Chia seeds are a fantastic source of fiber, which is essential for weight loss. Consuming a serving of chia seeds—roughly 2 tablespoons—satisfies about a quarter of daily fiber needs, per the USDA. Chia seeds are easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam, and energy balls. And bonus—chia seeds are one of the best high-fiber foods to help you go No. 2!

Eggs: Protein-Packed Powerhouses

The egg really is a near-perfect protein, especially when it comes to weight loss. Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet, according to a 2020 study in the International Journal of Environmental Research and Public Health. Eggs are also economical and versatile enough to meal-prep ahead for grab-and-go snacks and lunches for the week or to top a power bowl at dinner.

Avocados: Healthy Fats for Satiety

Avocados seem to make the cut when it comes to pretty much any diet plan. The reasons? They deliver a one-two punch of healthy fats and fiber, plus a buttery texture that adds richness to meals and snacks. A 2021 study in The Journal of Nutrition suggests females who consumed one avocado a day along with a reduced-calorie diet had greater visceral fat tissue loss than females who did not include avocado in their reduced-calorie diet. If you’re looking for how to expand your avocado intake beyond avocado toast, there are plenty of other ways to enjoy avocados throughout the day—including Creamy Avocado Pasta, Mango & Avocado Salad and Avocado Chicken Salad.

Conclusion

Eating a balanced diet with adequate protein and fiber goes a long way in helping with healthy weight loss (1 to 2 pounds per week). These 10 foods are some of the best—and easiest—foods to incorporate into your diet, so plan on adding them as meals and snacks in the coming weeks to help you manage your weight while still getting the nutrients your body needs. From fiber-rich options like chia seeds and cruciferous veggies to lean protein sources like eggs and seafood, these nutrient-dense foods can support your weight loss journey in a sustainable way.

Remember, weight loss is not a one-size-fits-all approach, so work with a healthcare professional to find the right plan for your individual needs and goals. By incorporating these nutrient-dense foods and following a personalized weight loss strategy, you can achieve your health and wellness objectives in a sustainable manner.

FAQ

What are some of the best foods to eat when trying to lose weight?

Some of the best foods for weight loss include fiber-rich options like chia seeds and cruciferous vegetables, lean protein sources like seafood and eggs, and nutrient-dense foods like whole grains, berries, and avocados.

How can chia seeds support weight loss?

10 Best Foods to Eat When Losing Weight. Chia seeds are a fantastic source of fiber, which can help keep you feeling full and satisfied. Consuming a serving of chia seeds (about 2 tablespoons) can satisfy around a quarter of your daily fiber needs.

What are the benefits of incorporating fatty fish into a weight loss diet?

10 Best Foods to Eat When Losing Weight. Fatty fish like salmon, sardines, and mackerel are excellent sources of lean protein that are also rich in omega-3 fatty acids. These nutrients can help curb hunger and keep you feeling satisfied.

Why are cruciferous vegetables good for weight loss?

Cruciferous vegetables like broccoli, cauliflower, and leafy greens are low in calories and carbohydrates, making them a great addition to any weight loss meal plan. They are also packed with fiber, vitamins, and minerals.

Can whole grains be part of a healthy weight loss diet?

Yes, whole grains like quinoa and brown rice can be a great addition to a weight loss diet. They provide complex carbohydrates, fiber, and other important nutrients to fuel your body.

How can fruits like apples and berries support weight loss?

Fruits like apples and berries are high in fiber and water, which can help keep you feeling full and satisfied. They also provide antioxidants and other beneficial nutrients.

What are some probiotic-rich foods that may aid in weight loss?

Probiotic-rich foods like kefir, yogurt, sauerkraut, and tempeh can help support a healthy gut microbiome, which may in turn support weight management efforts.10 Best Foods to Eat When Losing Weight

How can nuts and seeds fit into a weight loss diet?

10 Best Foods to Eat When Losing Weight. Nuts and seeds are a great source of healthy fats and protein, which can help keep you feeling full. The key is to practice portion control, as they are calorie-dense.

What are the benefits of including eggs in a weight loss diet?

Eggs are an excellent source of lean protein, which can help support weight loss by keeping you feeling full and satisfied. 10 Best Foods to Eat When Losing Weight. Eating eggs at breakfast has been shown to enhance weight loss as part of a reduced-calorie diet.

How can avocados support weight loss?

10 Best Foods to Eat When Losing Weight. Avocados are rich in healthy fats and fiber, which can help promote feelings of fullness and satiety. Research suggests that including avocados in a reduced-calorie diet may help with visceral fat loss.