18 of the Best Foods for Your Healthy Weight Journey

Healthy bodies come in all shapes and sizes. While weight loss is not a magic bullet for health, and not everyone needs to pursue weight loss, it might be something you want to work toward to feel your healthiest.

Coupled with regular movement, your diet can affect your health outcomes. (Just make sure to talk with a healthcare professional before making drastic changes!)

If losing weight is your goal, these 18 foods may help support a healthy weight loss journey, according to science.

1. Whole eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

These fears were rooted in misconceptions that overlooked how your body regulates cholesterol levels. Your body sources it, as needed, from your diet or your liver to maintain its baseline levels (1Trusted Source).

While people with elevated baseline levels of LDL (bad) cholesterol should be more conscious of how much cholesterol they get in their diet, moderate egg consumption — between 7–12 eggs a week — has been proven safe for many people (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if you’re looking to reach or maintain a healthier weight.

Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each (5Trusted Source).

Because they’re high in protein and fat, they help you feel full (6Trusted Source, 7Trusted Source).

That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals (8Trusted Source, 9Trusted Source).

A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased feelings of satiety (fullness) for the next 4 hours (10Trusted Source).

Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk (11Trusted Source).

Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.

2. Leafy greens

Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others.

They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies (12Trusted Source, 13Trusted Source, 14Trusted Source).

It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement — the amount found in about 3.5 ounces (100 grams) of raw spinach (13Trusted Source, 14Trusted Source).

Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss (13Trusted Source, 14Trusted Source).

However, more research in humans is needed to understand the effect of thylakoids from food sources as a tool for achieving a healthy weight — as well as their long-term effects in supplement form.

In the meantime, leafy greens boast an assortment of fiber and micronutrients and are almost always a great addition to your diet (15Trusted Source, 16Trusted Source).

Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals (8Trusted Source, 9Trusted Source).

If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.

Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key (17Trusted Source).

3. Salmon

Fatty fish like salmon are incredibly nutritious and very satisfying.

Salmon is loaded with high quality protein, healthy fats, and various important nutrients. That combination keeps you satiated and can help you reach a healthier weight (18Trusted Source).

Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. Inflammation plays a major role in obesity and metabolic disease (19Trusted Source, 20Trusted Source, 21Trusted Source).

What’s more, fish — and seafood, in general — may also supply a significant amount of iodine.

The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (22Trusted Source).

But studies show that a significant number of people don’t fill their iodine needs. Adding fatty fish to your diet can help you consume enough iodine (Trusted Source22Trusted Source).

Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are also excellent for your health.

4. 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 contain decent amounts of protein. They’re not nearly as high in protein as animal foods or legumes, but still high for vegetables (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).

A combination of protein, fiber, and low energy density (low calorie content) makes cruciferous vegetables the perfect foods to include in your meals if you want to lose weight (27Trusted Source).

They’re also highly nutritious and contain compounds that may lower your risk of developing cancer. Keep in mind, though, that no amount of cruciferous vegetables can replace recommended cancer screenings or proper cancer treatment (28Trusted Source).

5. Chicken breast and some lean meats

Meat remains a controversial food group for many people.

Beyond issues of sustainability and ethics, we’re still not sure whether and how red meat raises the risk of heart disease or diabetes.

Research on meat consumption and health outcomes has yielded low evidence of causation.

That language can be confusing, and it’s often misinterpreted as a ringing endorsement to eat more meat, but it simply means that there isn’t enough evidence to say whether it causes unfavorable health outcomes (29Trusted Source, 30Trusted Source).

However, a high intake of red and processed meats is associated with a higher risk of cancer, diabetes, premature death, and heart disease (31Trusted Source).

Eating unprocessed meat in moderation (i.e., 2–3 servings a week) alongside fruits, vegetables, and whole grains may mitigate some of the cancer risks associated with meat consumption (30Trusted Source).

Nutritionally, chicken and red meat are both high in protein and iron.

Skinless chicken breast and lean red meat like tenderloin or flank steak pack protein and iron and have less saturated fat than other cuts. Opt for these most of the time to better support weight management and heart health.

Saturated fat has been thought to drive inflammation, which is associated with chronic illness. However, research on this, too, has so far yielded mixed results (32Trusted Source, 33Trusted Source).

How you prepare meat can also affect health outcomes.

Red meat that is cooked at high temperatures for a long duration, by smoking or grilling, for instance, renders fat drippings. Against hot cooking surfaces, these form a toxic by-product called polycyclic aromatic hydrocarbons (PAHs) that may cause cancer (34Trusted Source).

Minimize this risk by limiting smoke, wiping away drippings, and eating lean meat in moderation. This means no more than a few 3-ounce (85-gram) servings per week. A serving is about the size of the palm of your hand (34Trusted Source).

6. Potatoes and other root vegetables

White potatoes seem to have fallen out of favor — possibly, at least in part, due to the rise of lower carb diets.

For what it’s worth, potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health.

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

They’re particularly high in potassium, a nutrient that most people don’t get enough of. Potassium plays an important role in blood pressure management (35Trusted Source).

On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoes scored the highest of all the foods tested (36Trusted Source).

What this means is that by eating boiled white or sweet potatoes, you’re more likely to naturally feel full. You’ll also be providing your body with essential nutrients.

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 (37Trusted Source).

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

7. Tuna

Tuna is another satiating high protein food.

It’s a lean fish, meaning it has protein, which helps keep you full, as well as healthy fats. Among these healthy fats is docosahexaenoic acid (DHA), a form of omega-3 fatty acid, which may benefit your heart (22Trusted Source, 38Trusted Source, 39Trusted Source).

Eating fish like salmon and tuna can be a great way to increase your protein intake, with nutritious fish fats to support your eyes and brain (39Trusted Source, 40Trusted Source, 41Trusted Source).

If you’re eating tuna canned, choose varieties canned in water if you’re aiming to eat fewer calories. Tuna packed in oil ups the calories, fat, and sodium, but could be more filling. It depends on what your needs are that day (42Trusted Source).

8. Beans and legumes

Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others.

Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety. They also tend to contain some resistant starch (43Trusted Source, 44, 45).

Due to their high fiber content, beans can cause gas and bloating in some people. Preparing them properly can help mitigate these side effects, though. Try buying your beans dry and soaking them for several hours before preparing.

9. Soups

Soup can be a delicious way to increase your intake of vegetables and whole grains you may not get enough of otherwise. However, soup varieties that are cream-based or that include processed meats aren’t going to provide the same nutritional boost.

Between the slurping, smelling, tasting, cooling, and chewing, soup takes some people longer to eat than other foods. Eating slowly may help you eat more mindfully. It could also help keep you from eating past fullness (46Trusted Source, 47Trusted Source, 48Trusted Source).

Feeling satisfied and nourishing your body while listening and responding to your body’s hunger and fullness cues are important in reaching and maintaining a healthy weight.

If you would like a richer soup, there are ways to increase its creaminess without the use of heavy cream, which can add less healthy saturated fat.

Try blending in avocado, which helps increase the fiber count of your soup, or cashews. You can also slice avocado on top as a garnish to the soup (49Trusted Source, 50Trusted Source).

Because soups are inherently liquids, and therefore hydrate you, they may promote fullness and support weight management. Incorporating a vegetable-based clear soup before your meal can be a way to feel more satisfied and to lose weight healthfully (51Trusted Source).

Heads up

Trying to “do it right” when it comes to nutrition may feel tempting, but it can backfire. If you are preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder.

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.

They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.

Feel empowered to talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

10. Cottage cheese

Dairy products tend to be high in protein.

One of the most protein-rich dairy products is cottage cheese, which is mostly protein.

Eating cottage cheese is a great way to boost your protein intake, which is important for building and maintaining muscle. It’s also very satiating and high in calcium.

There may even be a relationship between calcium intake and healthy weight, but more research is needed in this area (52Trusted Source, 53Trusted Source).

Other high protein dairy products include Greek yogurt and skyr.

11. Avocados

Avocados are unique fruits.

While most fruits are high in carbs, avocados are instead 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 greatly satiating.

What’s more, they’re a perfect addition to vegetable-based salads, as studies show that their fat content can increase how much of the carotenoid antioxidants your body absorbs from vegetables. In fact, it may increase absorption by 4.6–12.6 times (54Trusted Source).

In fact, they help absorb other important fat-soluble vitamins (vitamins A, D, E, and K). Avocados also contain many important nutrients, including fiber and potassium.

It’s worth keeping in mind that avocados are energy-dense, so being mindful of portions is key when weight loss is your goal. The more you practice taking your body’s internal hunger and fullness cues, the more you can intuitively tell what the right amount is for you at that time (8Trusted Source, 9Trusted Source).

12. Nuts

Nuts are high fat foods that also provide you with protein, fiber, and other plant compounds that benefit heart health (55Trusted Source, 56Trusted Source).

They make excellent snacks since they contain balanced amounts of protein, fiber, and healthy fats (57Trusted Source).

Studies have shown that eating nuts can improve metabolic health and even promote weight loss (58Trusted Source).

What’s more, population studies have shown that people who eat nuts tend to get more nutrients and be at a healthier weight than those who don’t (59Trusted Source).

Like any high fat food, you’ll want to be mindful that you’re eating only to the point of satiety. So, do mind your portion sizes if your goal is to lose weight.

Try eating a handful of unsalted nuts at first, and see how you feel after about 15–20 minutes. If you still feel hungry, try half of another handful and give yourself some time to digest.

13. Whole grains

Recent studies show that a diet rich in whole grains can help support healthy weight loss (60Trusted Source).

Cereal grains can be wholesome parts of your diet and may benefit your metabolic health (61Trusted Source).

That’s because they’re loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice, and quinoa.

Oats are loaded with beta-glucans, which are soluble fibers that may increase satiety and improve metabolic health (62Trusted Source, 63Trusted Source).

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

While white rice is certainly OK, brown rice packs added nutrients — especially fiber — which may support your healthy weight loss journey.

Keep in mind that refined grains (i.e., white bread and most commercial baked goods) are OK, as long as you eat them in moderation and don’t make them the foundation of your diet.

Also remember that sometimes, foods with “whole grain” on the label are ultra-processed, and they can contribute to unwanted weight gain when eaten in excess.

14. Chili pepper

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

They contain capsaicin, a substance that makes hot peppers like chilis spicy.

Some studies show that capsaicin can improve how fast your body metabolizes fat and can increase your sensation of fullness. Together, these may support your healthy weight loss journey (64Trusted Source, 65Trusted Source).

The substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. That’s because studies show that capsaicin supplements may increase metabolism.

A review study found that this effect only yielded an average of 33 calories more burned per day than those who did not supplement with capsaicin, though. More research is needed to learn about this effect, especially in regards to capsaicin from food sources (66Trusted Source, 67Trusted Source, 68Trusted Source).

Plus, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (69Trusted Source).

15. 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 (70Trusted Source, 71Trusted Source, 72Trusted Source).

Most fruits have properties that make them great for helping you achieve or maintain a healthy weight. So, there’s no need to shy away from them in your health journey.

Even though fruits contain natural sugar, they have a low energy density and are loaded with micronutrients. Plus, their fiber content helps prevent the sugar from being released too quickly into your bloodstream.

People who may want to avoid or minimize fruit are those on a very low carb diet or who have an intolerance. Most fruits can be effective and delicious additions to your healthy weight journey.

16. Grapefruit

Grapefruit is high in fiber and nutrients and can promote feelings of fullness.

In an older study from 2006 following 91 individuals with obesity for 12 weeks, eating half of a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (73Trusted Source).

The grapefruit group also had reduced insulin resistance, a metabolic condition.

Therefore, eating half a grapefruit about half an hour before meals may help you feel more satiated and eat fewer overall calories. However, since this is not a sustainable practice, you’re better off eating a variety of fruits and vegetables at each meal (74Trusted Source).

Avoid grapefruit and its juice if you’re taking certain medications, like statins or blood pressure medications, as it can augment or interfere with their effects (75Trusted Source).

We still need more human research into the effects of grapefruit on weight loss and weight management.

17. Chia seeds

Chia seeds may be among the most nutritious foods on the planet.

They contain 12 grams of carbs per ounce (28 grams), nearly 10 grams of which are fiber (76Trusted Source).

Therefore, chia seeds are a low carb food, yet it’s one of the best sources of fiber in the world at 35% fiber by weight (76Trusted Source).

Because of their high fiber content, chia seeds expand and turn gel-like in your stomach (77Trusted Source).

One study in 24 adults found that those who ate either 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds with yogurt as a mid-morning snack had increased feelings of satiety (78Trusted Source).

What’s more, chia seeds are high in omega-3 fatty acids, which may further support weight management (76Trusted Source, 21Trusted Source).

Given their nutrient composition, chia seeds could be a useful part of your healthy weight journey (79Trusted Source).

18. Full fat (whole) Greek yogurt

Yogurt is another excellent dairy product.

Greek yogurt is especially great for weight management, as it has twice the amount of protein as regular yogurt (80Trusted Source).

What’s more, certain types of yogurt, including Greek yogurt, contain probiotic bacteria that can improve the function of your gut (80Trusted Source).

Look for labels that include the language “live cultures” or “active cultures” for an added gut health boost. If you don’t see these, look in the ingredients list for a mix of probiotic strains, such as S. thermophilus or Bifidus.

Having a healthy gut may help protect against inflammation as well as 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 may contain virtually no probiotics.

Also, consider choosing full fat yogurt. While the evidence is still mixed, some studies show that full fat dairy — but not low fat dairy — is associated with a reduced chance of developing obesity and type 2 diabetes over time (81Trusted Source, 82Trusted Source, 83Trusted Source, 84Trusted Source).

Flavored or sweetened low fat yogurt typically has fillers or added sugars to compensate for texture, so it’s best to eat it only occasionally and to check the nutrition label if you’re trying to avoid those additives.

The bottom line

Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight. These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds, and legumes.

Some minimally processed foods, such as probiotic yogurt and oatmeal, are also excellent choices.

Along with moderation and regular exercise, eating these nutritious foods should help pave the way to a healthy life.

5 Healthy Snacks That Can Help You Lose Weight

Just one thing

Do this today: Grab a palmful of your favorite nuts and note their flavor, texture, and taste as you enjoy them in between meals.

Last medically reviewed on December 20, 2021

Written by Lisa Wartenberg, MFA, RD, LD — Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training — Updated on December 20, 2021

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Nutrition

20 Best Superfoods for Weight Loss

“Superfoods” is a word often used for nutrient-rich ingredients that confer major health benefits.

Besides promoting overall health, many superfoods contain specific compounds, antioxidants, and micronutrients that may enhance weight loss.

Here are 20 of the best superfoods for weight loss, all backed by science.

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1. Kale

Kale is a leafy green vegetable that’s well known for its health-promoting properties.

It’s a great source of antioxidants and several key nutrients, including manganese and vitamins C and vitamin K (1Trusted Source, 2Trusted Source).

Kale is also low in calories and high in fiber, a compound that moves slowly through the digestive tract and helps keep you feeling fuller for longer, which may support weight loss (3Trusted Source).

Try adding kale to your favorite salads, sautéing it with garlic for an easy side dish, or using it to add a pop of color to pasta dishes.

2. Berries

Berries like strawberries, blueberries, and blackberries are vibrant, flavorful, and highly nutritious.

For example, blueberries are rich in fiber and vitamins C and K (4Trusted Source).

They can also help satisfy your sweet tooth while providing fewer calories than many other high sugar snacks or desserts (4Trusted Source).

Berries work well in smoothies or as a topping for yogurt or oatmeal. They also make an excellent snack, either on their own or combined with other fruits in a fruit salad.

3. Broccoli

Broccoli is a nutrient-dense superfood and an excellent addition to a healthy weight loss diet.

In particular, broccoli is a great source of fiber and micronutrients, such as vitamin C, folate, potassium, and manganese (5Trusted Source).

Multiple studies also show that upping your intake of cruciferous vegetables, including broccoli, could help prevent weight gain over time (6Trusted Source).

Add a bit of garlic, lemon juice, or Parmesan — or all three — to your broccoli for a quick and easy side dish. You can also try adding broccoli to salads, casseroles, quiches, or pasta dishes to ramp up their nutritional value.

4. Chia seeds

Chia seeds are loaded with important nutrients, including omega-3 fatty acids, calcium, magnesium, and manganese (7Trusted Source).

They’re also packed with soluble fiber, which is a type of fiber that absorbs water and forms a gel in the digestive tract (8Trusted Source).

Research suggests that consuming soluble fiber may be linked to increased weight loss and body fat loss (9Trusted Source, 10Trusted Source).

Chia seeds are also high in protein, which can help reduce hunger and regulate your appetite (11Trusted Source).

Try sprinkling chia seeds over your favorite smoothies, yogurts, or oat bowls to enhance the flavor and texture.

5. Eggs

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Eggs are versatile, delicious, and simple to prepare. It’s easy to see why they’re one of the best superfoods for weight loss.

In fact, eggs are packed with a variety of essential vitamins and minerals in each serving, including selenium, vitamin B12, riboflavin, and phosphorus (12Trusted Source).

Additionally, eggs are brimming with protein, which can help promote feelings of fullness to boost weight loss (13Trusted Source).

Hard-boiled eggs make a great snack sprinkled with some salt and pepper or a bit of hot sauce. You can also enjoy eggs in omelets, quiches, breakfast burritos, and stir-fries.

6. Avocado

Avocados are popular for their unique taste and texture, as well as their impressive nutrient profile.

In particular, avocados high in potassium, folate, and vitamins C and K (14Trusted Source).

Although avocados are considered a calorie-dense food, they’re loaded with fiber and heart-healthy unsaturated fats, which can keep you feeling full between meals to help you lose weight (15Trusted Source, 16Trusted Source).

Avocados can bring a creamy texture and rich flavor to toast, salads, soups, or scrambled eggs. They also make an excellent addition to sauces and dips like guacamole, hummus, and salsa.

7. Sweet potatoes

Sweet potatoes are a vibrant, delicious, and nutritious superfood.

They’re loaded with antioxidants, along with vitamins A and C, manganese, and B vitamins (17Trusted Source, 18Trusted Source).

What’s more, sweet potatoes are high in fiber, which can slow stomach emptying to boost both weight loss and fat loss (19Trusted Source).

You can bake, mash, boil, or sauté sweet potatoes and enjoy them as a filling snack or side dish.

8. Kimchi and sauerkraut

Kimchi is a common ingredient in Korean cuisine. It typically consists of salted, fermented vegetables like cabbage and radish.

Sauerkraut is the European version of this dish, also typically made with fermented cabbage.

Like other fermented foods, kimchi and sauerkraut are great sources of probiotics. These are a type of beneficial bacteria also found in your gut, and they support several aspects of health (20Trusted Source).

Interestingly, some studies suggest that probiotic supplements may play a role in weight regulation and affect appetite and feelings of fullness (21Trusted Source, 22Trusted Source).

To squeeze more probiotics into your diet, try eating kimchi with rice or adding it to stews, grain bowls, or noodle dishes. Sauerkraut goes well in wraps and burgers and alongside sausages, including vegan varieties. It also pairs well with cheese.

There are no rules for how to eat kimchi and sauerkraut, so feel free to experiment with your food pairings. Many people also eat them on their own.

When you’re choosing kimchi and sauerkraut, avoid varieties that contain added preservatives or sugar, as well as those that have been pasteurized. Look in the refrigerated section of your grocery store.

You can also easily make your own kimchi or sauerkraut at home.

9. Bell peppers

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Also sometimes referred to as sweet peppers, bell peppers are a highly nutritious veggie available in a variety of colors.

They’re rich in fiber and boast an array of other important nutrients, including vitamin C, vitamin B6, and potassium (23Trusted Source).

Thanks to their high water content, they’re also very low in calories and can replace other ingredients in your diet to decrease your daily calorie intake and support weight loss (24Trusted Source).

Pair bell peppers with hummus, tzatziki, or yogurt dip for a quick and easy low calorie snack. Alternatively, try dicing them and adding them to soups, salads, or stir-fries to brighten your dishes.

10. Chickpeas

Chickpeas, also known as garbanzo beans, are a type of legume closely related to other types of beans, including kidney beans, black beans, and pinto beans.

Each serving of chickpeas is high in manganese, folate, phosphorus, and copper (25Trusted Source).

Chickpeas are also high in fiber and protein, which can slow digestion, regulate your appetite, and promote weight loss (3Trusted Source, 13Trusted Source).

You can swap chickpeas in for other sources of protein in meals to give any recipe a plant-based twist. You can also bake or roast chickpeas and season them with your favorite spices for a simple snack.

11. Apples

Apples are not only one of the most popular fruits on the planet but also one of the most nutritious.

Apples are chock-full of antioxidants, plus essential micronutrients like vitamin C and potassium (26Trusted Source, 27Trusted Source).

They also contain a specific type of soluble fiber called pectin, which animal studies have shown may help reduce food intake and increase weight loss (28Trusted SourceTrusted Source, 29Trusted Source, 30Trusted Source).

Studies have suggested that including apples in a healthy diet may promote weight loss and improve your overall health (31Trusted Source, 32Trusted Source, 33Trusted Source).

You can enjoy apples in their whole, raw form for a healthy, high fiber snack. They’re also delicious sliced up and paired with peanut butter, cream cheese, or yogurt dip.

12. Spinach

Spinach is a popular leafy green vegetable originally from ancient Persia.

It’s low in calories and high in fiber, vitamins C and A, and iron (34Trusted Source).

What’s more, spinach contains thylakoids, which are a type of plant compound that may delay fat digestion and reduce hunger and cravings (35Trusted Source, 36Trusted Source).

In addition to salads, there are plenty of other creative ways to add spinach to your diet. Try adding it to stir-fries, soups, smoothies, or pasta dishes to bring some extra color and micronutrients to your meal.

13. Walnuts

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Walnuts are a type of tree nut known for containing many healthy nutrients.

Along with being rich in omega-3 fatty acids, walnuts contain a concentrated amount of vitamin E, folate, and copper (37Trusted Source).

Although they’re relatively high in calories, studies show that the body absorbs 21% fewer calories from walnuts than expected based on their nutritional value (38Trusted Source).

Studies have also shown that walnuts may reduce hunger and appetite, which could be beneficial for long-term weight loss (39Trusted Source, 40Trusted Source).

Walnuts are great for adding a heart-healthy crunch to salads, cereals, oatmeal, or yogurt. You can also season and toast them for a tasty, filling snack.

14. Oats

Oats are a whole grain food and beloved breakfast staple. Their scientific name is Avena sativa.

They’re a good source of fiber, manganese, phosphorus, copper, and protein (41Trusted Source).

Thanks to the plentiful protein and fiber in oats, they may be beneficial for weight management and appetite control, according to several studies (42Trusted Source, 43Trusted Source, 44Trusted Source).

Besides oatmeal, you can also enjoy oats in yogurt, smoothies, porridge, or baked goods.

15. Tomatoes

Tomatoes are a tangy, flavorful superfood and an excellent addition to a well-rounded weight loss diet.

Tomatoes are also jam-packed with antioxidants, as well as vitamins and minerals, including vitamins C and K and potassium (45Trusted Source, 46Trusted Source).

Additionally, because of their high water content, tomatoes have a low calorie density, which could help support long-term weight loss (47Trusted Source, 46Trusted Source, 47Trusted Source).

Tomatoes can add a zip of flavor to salads, wraps, and sandwiches. You can also use them to whip up delicious soups, sauces, salsas, and jams.

16. Green tea

Green tea is a potent source of disease-fighting polyphenols and antioxidants.

In particular, green tea is rich in antioxidants like quercetin, chlorogenic acid, and theogallin (50Trusted Source).

It’s also high in epigallocatechin gallate (EGCG), an antioxidant that may help increase weight loss, boost metabolism, and reduce belly fat when taken in high doses (51Trusted Source, 52Trusted Source).

You can brew a cup of green tea and enjoy it as is, or try adding a bit of lemon, honey, or ginger for some extra flavor.

17. Salmon

Salmon is a type of fatty fish notable for its impressive nutritional profile.

Salmon not only contains a good amount of heart-healthy omega-3 fatty acids in each serving but also high amounts of B vitamins, selenium, and potassium (53Trusted Source).

It’s also one of the best sources of protein available, which can help manage your appetite and enhance feelings of fullness (11Trusted Source).

You can bake, sear, grill, or pan-fry salmon and pair it with your choice of herbs, veggies, and whole grains for a healthy, wholesome meal.

18. Grapefruit

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Grapefruit is a popular citrus fruit that’s known for its distinct flavor, which can be sour, slightly sweet, and a little bitter.

Each serving of grapefruit contains a good amount of the fiber and vitamin A and C that you need each day (54Trusted Source).

It’s also low in calories, and some older human and animal studies have shown it may increase weight loss and fat burning (55Trusted Source, 56Trusted Source, 57Trusted Source).

One of the most popular ways to enjoy grapefruit is by sprinkling it with a bit of salt and sugar. You can also add grapefruit to salads, salsas, smoothies, or juices.

19. Yogurt

Yogurt is a dairy product that’s high in calcium, vitamin B12, phosphorus, and riboflavin (58Trusted Source).

Some yogurt varieties, including Greek yogurt, are especially high in protein, which could be beneficial for weight loss (11Trusted Source).

Certain types also contain probiotics, which may be involved in weight control and appetite regulation (21Trusted Source, 22Trusted Source).

Multiple studies have shown that eating yogurt is linked to a lower body weight and reduced risk of developing metabolic disease and type 2 diabetes (59Trusted Source, 60Trusted Source)

Try topping your yogurt with some fresh fruit, nuts, and seeds, or mix it into dips and spreads to give recipes a healthy, high protein upgrade.

20. Quinoa

Quinoa is a whole grain superfood that has gained popularity in recent years.

In addition to its rich protein and fiber contents, quinoa contains plenty of manganese, magnesium, folate, and phosphorus (61Trusted Source).

Plus, it’s one of the few plant-based sources of complete protein, meaning that it contains all nine of the essential amino acids your body needs. Its protein content may help decrease hunger and appetite (62Trusted Source).

You can swap quinoa in for other grains, including rice, couscous, or barley, in your favorite dishes. It also makes a great addition to grain salads, soups, stews, and veggie burgers.

The bottom line

Many superfoods can help support your weight loss efforts.

These foods not only contain high amounts of important vitamins and minerals but also nutrients that may promote weight loss, such as protein and fiber.

To get the best results from eating these foods, enjoy them as part of a healthy, well-rounded diet and pair them with a variety of other nutrient-dense ingredients.

Last medically reviewed on April 6, 2021

Written by Rachael Link, MS, RD on April 6, 2021 — Medically reviewed by Jillian Kubala, MS, RD, Nutrition

Nutrition

29 Easy Ways to Lose Weight Naturally (Backed by Science)

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There is a lot of bad weight loss information on the internet.

Much of what is recommended is questionable at best, and not based on any actual science.

However, there are several natural methods that have actually been proven to work.

Here are 29 easy ways to lose weight naturally.

1. Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients.

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day (1Trusted Source, 2Trusted Source)

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3Trusted Source, 4Trusted Source).

Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect (4Trusted Source, 5Trusted Source, 6Trusted Source)

2. Eat Whole, Single-Ingredient Foods

One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.

By doing this, you eliminate the vast majority of added sugar, added fat and processed food.

Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits (7Trusted Source).

Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.

Weight loss often follows as a natural side effect of eating whole foods.

3. Avoid Processed Foods

Processed foods are usually high in added sugars, added fats and calories.

What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods (8Trusted Source).

4. Stock Up on Healthy Foods and Snacks

Studies have shown that the food you keep at home greatly affects weight and eating behavior (9Trusted Source, 10Trusted Source, 11Trusted Source).

By always having healthy food available, you reduce the chances of you or other family members eating unhealthy.

There are also many healthy and natural snacks that are easy to prepare and take with you on the go.

These include yogurt, whole fruit, nuts, carrots,and hard-boiled eggs.

How to Lose Weight Fast in 3 Simple Steps

5. Limit Your Intake of Added Sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer (12Trusted Source, 13Trusted Source, 14Trusted Source).

On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it (15Trusted Source).

Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

Minimizing your intake of added sugar is a great way to improve your diet.

6. Drink Water

There is actually truth to the claim that drinking water can help with weight loss.

Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people (20Trusted Source, 21Trusted Source).

Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar (22Trusted Source, 23Trusted Source).

7. Drink (Unsweetened) Coffee

Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.

Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn (24Trusted Source, 25Trusted Source, 26Trusted Source).

Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50% (27Trusted Source, 28Trusted Source, 29Trusted Source).

Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.

8. Supplement With Glucomannan

Glucomannan is one of several weight loss pills that has been proven to work.

This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam.

Glucomannan is low in calories, takes up space in the stomach and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria (30Trusted Source, 31Trusted Source, 32Trusted Source).

Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel.

Shop for glucomannan supplements online.

9. Avoid Liquid Calories

Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks.

These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage (33Trusted Source).

It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat (34Trusted Source, 35Trusted Source).

10. Limit Your Intake of Refined Carbs

Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.

The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease (36Trusted Source, 37Trusted Source).

The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.

11. Fast Intermittently

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.

There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method.

Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits (38Trusted Source).

12. Drink (Unsweetened) Green Tea

Green tea is a natural beverage that is loaded with antioxidants.

Drinking green tea is linked with many benefits, such as increased fat burning and weight loss (39Trusted Source, 40Trusted Source).

Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat (41Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source).

Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.

Shop for green tea and matcha green tea online.

13. Eat More Fruits and Vegetables

Fruits and vegetables are extremely healthy, weight-loss-friendly foods.

In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.

Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less (45Trusted Source, 46Trusted Source).

14. Count Calories Once in a While

Being aware of what you’re eating is very helpful when trying to lose weight.

There are several effective ways to do this, including counting calories, keeping a food diary or taking pictures of what you eat (47Trusted Source, 48Trusted Source, 49).

Using an app or another electronic tool may be even more beneficial than writing in a food diary (50Trusted Source, 51Trusted Source).

15. Use Smaller Plates

Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes (52Trusted Source, 53Trusted Source).

People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones (54Trusted Source).

Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55Trusted Source).

16. Try a Low-Carb Diet

Many studies have shown that low-carb diets are very effective for weight loss.

Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories (56Trusted Source).

This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet (57Trusted Source, 58Trusted Source).

A low-carb diet can also improve many risk factors for disease.

17. Eat More Slowly

If you eat too fast, you may eat way too many calories before your body even realizes that you are full (59Trusted Source, 60Trusted Source).

Faster eaters are much more likely to develop obesity, compared to those who eat more slowly (61Trusted Source).

Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss (62Trusted Source, 63Trusted Source).

18. Add Eggs to Your Diet

Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients.

High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein (64Trusted Source, 65, 66Trusted Source, 67Trusted Source).

Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day (4Trusted Source, 5Trusted Source, 6Trusted Source, 67Trusted Source).

19. Spice Up Your Meals

Chili peppers and jalapenos contain a compound called capsaicin, which may boost metabolism and increase the burning of fat (68Trusted Source, 69Trusted Source, 70Trusted Source, 71Trusted Source).

Capsaicin may also reduce appetite and calorie intake (68Trusted Source, 72Trusted Source).

20. Take Probiotics

Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss (73Trusted Source, 74Trusted Source).

Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than normal-weight people, which may influence weight (75Trusted Source, 76Trusted Source, 77Trusted Source).

Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation (78Trusted Source, 79Trusted Source, 80).

Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss (81Trusted Source, 82Trusted Source, 83Trusted Source).

Shop for probiotics online.

21. Get Enough Sleep

Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.

Studies have shown that sleep-deprived people are up to 55% more likely to develop obesity, compared to those who get enough sleep. This number is even higher for children (84Trusted Source).

This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation (85Trusted Source, 86Trusted Source).

22. Eat More Fiber

Fiber-rich foods may help with weight loss.

Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness.

Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones (87Trusted Source, 88Trusted Source, 89Trusted Source).

Ultimately, this makes us eat less naturally, without having to think about it.

Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity (90Trusted Source, 91Trusted Source, 92Trusted Source).

Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.

23. Brush Your Teeth After Meals

Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals (93Trusted Source).

This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad.

Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack.

24. Combat Your Food Addiction

Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.

This is a major cause of overeating for many people, and affects a significant percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction (94Trusted Source).

Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both.

The best way to beat food addiction is to seek help.

25. Do Some Sort of Cardio

Doing cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health.

Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight (95Trusted Source, 96Trusted Source).

Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease (97Trusted Source, 98Trusted Source).

26. Add Resistance Exercises

Loss of muscle mass is a common side effect of dieting.

If you lose a lot of muscle, your body will start burning fewer calories than before (99Trusted Source, 100Trusted Source).

By lifting weights regularly, you’ll be able to prevent this loss in muscle mass (101Trusted Source, 102Trusted Source).

As an added benefit, you’ll also look and feel much better.

27. Use Whey Protein

Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.

One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass (103Trusted Source, 104Trusted Source).

Just make sure to read the ingredients list, because some varieties are loaded with added sugar and other unhealthy additives.

28. Practice Mindful Eating

Mindful eating is a method used to increase awareness while eating.

It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues (105Trusted Source).

Mindful eating has been shown to have significant effects on weight, eating behavior and stress in individuals with obesity. It is especially helpful against binge eating and emotional eating (106Trusted Source, 107Trusted Source, 108Trusted Source).

By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.

29. Focus on Changing Your Lifestyle

Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time (109Trusted Source).

Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients.

Eat to become a healthier, happier, fitter person — not just to lose weight.

Written by Adda Bjarnadottir, MS, RDN (Ice) — Updated on January 19, 2022