Weight management is the top priority when it comes to health. Some people go for the best foods for weight loss while others search for the best foods for weight gain. The principle for weight loss is that you must have nutrient-dense foods that make you feel full. People go insane when they want to lose some extra pounds of their body but they give up quickly when they do not find the best foods for weight loss. For this kind of problem, we have a detailed list of 16 best foods for weight loss for your ease.

List of Foods

Here, we are going through the details of such foods one by one.

1. Eggs

Eggs are a great source of high protein and fats which are nutrient-dense as well. In a study conducted in 2020 in which 50 people were experiencing overweight and obesity status, researchers concluded that eating eggs for breakfast with buttered toast made the participants feel full for up to 3-4 hours. In this way, eggs are better for breakfast than orange juice, cereals, and milk. Similarly, people who eat eggs for breakfast together with some high-fiber foods experience satiety which means fullness that helps in weight loss.

2. Leafy greens

Leafy green vegetables are enriched with nutrients and fiber which help you with hydration and satisfaction. These veggies are spinach, kale, etc. Leafy green vegetables contain thylakoids, plant compounds that support the body with increased fullness and improved hunger management.

3. Fish

Fish is the best source of high-quality protein along with some essential nutrients and healthy fats. These nutrients assist you in managing your weight by keeping you feeling full after eating fish. What’s more, generally seafood especially fish may be a source of iodine supply which is compulsory for enhanced thyroid function and metabolism.

Fish is the best foods for weight loss because it has unsaturated fatty acids which are far better than saturated fatty acids.

4. Cruciferous vegetables

Cruciferous vegetables, like others, are amazingly filling and fiber-rich. These vegetables include broccoli, cabbage, and cauliflower. If you want to lose weight, cruciferous vegetables are the best choice to add to your dishes because they are low in calories and a high source of fiber.

5. Chicken breast and some lean meats

Lean red meats like tenderloin and chicken skinless breast are sources of iron and protein. These parts of meat have a low saturated fat ratio as compared to other cuts of meat. These qualities are a good choice when you want to manage your weight, especially in weight loss.

When you are making red meat, choose a healthy cooking style like grilling, baking, sautéing, and roasting but make sure it is in moderation. Limiting smoke and wiping away drippings while cooking red meat can also help prevent the formation of harmful compounds that have been linked to cancer.

6. Potatoes and other root vegetables

Potatoes and some other root vegetables possess several special characteristics that stand them in the amazing foods category for weight loss and optimum health management. Boiled white potatoes show the highest score among all foods when they are tested on a scale known as the Satiety Index which determines how filling a certain food is.

Potatoes form a large number of resistant starch when they are set to cool after boiling. This resistant starch is thought to be supportive of weight loss. Roasting or baking potatoes affects your weight and health in a more positive way than other cooking methods like frying.

7. Beans and legumes

Beans and legumes are healthy options for weight loss. There is a variety of both these items like kidney beans, lentils, and black beans. These foods tend to be high in protein and fiber, two nutrients that promote fullness. They also may contain some resistant starch.

8. Soups

The food that you eat mindfully is the best food for weight management and the soup is such a food that helps you eat mindfully. It is because of its slurping, tasting, and chewing phases of eating.

Eating a vegetable-based clear soup before your meal can also be a way to feel fuller and eat less overall, which may promote weight loss. Broth and vegetable-based soups are great options for weight management as compared to cheese or cream-based soups.

9. Cottage cheese

Consuming cottage cheese is a better option to increase your protein intake. It’s also very filling and rich in calcium. There may even be a relationship between calcium and vitamin D intake and body weight, but more research is needed in this area.

10. Avocados

Avocados are not only a good source of heart-healthy fats but they are also rich in fiber and water due to which they are filling. Furthermore, they make the body absorb essential fat-soluble vitamins. In addition to vitamins, they also provide some important nutrients like potassium that promote heart health by managing blood pressure.

Keep in mind that avocados are calorie-dense as they contain fats. If weight loss is your goal then you must be careful with having its portions in meals. That is why avocado is one of the best foods for weight loss.

11. Nuts

Nuts are high in heart-healthy unsaturated fats and provide a good source of protein, fiber, and other plant compounds that benefit heart health. Eating nuts can help improve metabolic health and even promote weight loss. But as with high-fat food, it’s a good idea to be mindful of portion sizes when eating nuts and to go for the recommended serving size of 1 ounce.

12. Whole grains

A diet with high amounts of whole grains can help with healthy weight loss in a greater way than refined grains. It is because of its high fiber content and a good quantity of protein. Some of the whole grains for example are brown rice, quinoa, and oats.

13. Chili pepper

Chili peppers are a source of capsaicin which is a substance that makes chili peppers hot and spicy. Capsaicin can enhance how fast your body metabolizes fat and increase your feelings of fullness. Both these things may help in your healthy weight loss goal.

14. Fruits

Not all but most fruits have some important properties that help you maintain or achieve your weight management goal. Fruits are low in calories, contain natural sugar, and are packed with essential micronutrients. Fruits are also loaded with fiber that prevents sugar from being released too fast into the bloodstream.

It would be great, if possible, to eat a different kind of colorful fruits especially those fruits which are seasonal and are easily available in a fresh condition.

15. Chia seeds

Chia seeds are full of nutrients and loaded with fiber which is why these seeds support the body with feelings of fullness. These are the best foods for weight loss.

Eating chia seeds by adding them to a cup of yogurt in the morning helps in improving the feelings of fullness and it becomes the reason to eat less at lunch. Chia seeds are a source of omega-3 fatty acids that help in weight management and heart health.

16. Greek yogurt

Greek yogurt is a good option when you go for weight management because it is a good source of protein per serving. Furthermore, it can boost your gut health because it is loaded with several beneficial live and active probiotic cultures of bacteria.

You must opt for full-fat yogurt because it helps you feel full for longer and also it may reduce the risk of type 2 diabetes and obesity. If you are eating full-fat yogurt then do not add seeds and nuts into it because, in doing so, it may increase the calories that may not help with your weight management goal. You may add nuts and seeds if you are having zero-fat yogurts.

Conclusion 

All the foods described in this article are the best foods for weight loss. You definitely consume some of these on a daily basis or eat all by shuffling day by day. But, for weight loss, you eat such foods as a therapy. In doing so, you surely benefit when you eat these foods mindfully because your brain drives your body as you think. So, eat well and mindfully to get better results.