16 foods to eat to lose weight fast
Consuming foods rich in nutrients, like lean proteins and legumes, can promote your overall well-being and assist you in managing your weight.
Although weight loss is not a guaranteed solution for improving health, and not everyone should aim for it, it could be a goal you choose to pursue in order to feel your healthiest. Just be sure to consult with a healthcare professional before implementing significant changes.
If your aim is to lose weight, these 16 foods may prove beneficial in supporting a healthy weight loss journey.
1. Eggs
Eggs are highly nutrient-dense and contain substantial amounts of protein and fat, which assist in keeping you satisfied.
In a 2020 study involving 50 participants with overweight or obesity, researchers discovered that consuming eggs and buttered toast for breakfast — rather than cereal, milk, and orange juice — enhanced participants’ feelings of fullness for the subsequent 4 hours.
Similarly, an earlier studyTrusted Source with 48 adults indicated that those who consumed a breakfast rich in egg protein, alongside high fiber foods, experienced greater satiety (fullness) compared to individuals who had low fiber cereal and milk.
2. Leafy greens
Leafy greens such as kale, spinach, and collard greens are high in fiber and nutrients that can assist in keeping you feeling satisfied and hydrated.
Moreover, leafy greens have thylakoids, plant compounds that have been associatedTrusted Source with heightened fullness and improved appetite control.
Nevertheless, further research is necessary to understand the effects of thylakoids from food sources instead of supplements.
3. Fish
Fish is abundant in high-quality protein, healthy fats, and other essential nutrients. This combination helps to keep you feeling satiated and can assistTrusted Source in weight management.
Additionally, fish — and seafood in general — may provide a considerable amount of iodine, which is essential for sustainingTrusted Source thyroid function and metabolism.
4. Cruciferous vegetables
Similar to other vegetables, cruciferous vegetables such as broccoli, cauliflower, and cabbage are rich in fiber and are often very filling.
Including cruciferous vegetables in your meals is beneficial for weight loss because they are high in fiber yet low in calories.
»MORE:Learn how to lose weight the healthy way, the Wellos™ way
Wellos is owned by RVO Health. By clicking on this link, we may receive a commission. Learn more.
5. Chicken breast and some lean meats
Skinless chicken breast and lean cuts of red meats such as tenderloin and flank steak are packed with protein and iron and contain less saturated fat compared to other meat types. These characteristics make them excellent choices for supporting weight management.
Ensure to consume red meat in moderation and prefer healthier cooking methods, such as baking, roasting, grilling, or sautéing, whenever possible to reduce potential negative health impacts.
Limiting smoke and removing drippings when cooking red meat can also help preventTrusted Source the creation of harmful compounds that have been linked to cancer.
POWERED BY OPTUM NOW
Get Our Weight Management Newsletter
Receive professional insights, strategies to establish healthy habits, and the latest information on nutrition and fitness delivered directly to your inbox.
Enter your email
Your privacy matters to us
6. Potatoes and other root vegetables
Potatoes and various other root vegetables possess numerous qualities that make them excellent foods for weight management and overall health.
On a scale known as the Satiety Index, which evaluates how satisfying various foods are, boiled white potatoes received the highest score of all the tested items.
If you let potatoes cool after boiling, they will develop significant amounts of resistant starch, a fiber-like component that has been associated with weight loss in studies conducted on animals.
Among different cooking techniques, baking or roasting potatoes has a more favorable impact on your health and weight compared to frying.
Overcome weight loss challenges with Wellos
Whether your aim is to cultivate a healthy attitude toward food or establish sustainable habits, Wellos’ tracking tools and tailored guidance can assist you in attaining your objectives.
A Healthline sister brand
7. Beans and legumes
Beans and other legumes, such as lentils, black beans, and kidney beans, can support weight loss.
These foods generally tend to be rich in protein and fiber, two essential nutrients that encourage satiety. They may also contain some resistant starch.
8. Soups
Due to the slurping, smelling, tasting, cooling, and chewing, soup might take you longer to consume than other foods. This could help you eat more consciously.
A study from 2007 indicates that including a vegetable-based clear soup prior to your meal can be an effective way to feel fuller and consume less overall, potentially aiding in weight loss. Broth-based or tomato-based soups are better for weight management compared to creamy or cheesy soups.
Heads up
Striving to “do it right” when it comes to nutrition can be enticing, but it could backfire.
If you find yourself overly concerned about food or your weight, feel guilt regarding your food choices, or partake in restrictive diets, consider consulting a healthcare professional, such as a registered dietitian.
Disordered eating behaviors or eating disorders can affect anyone and stem from a mix of factors, so it is crucial to seek assistance.
For specific help regarding eating disorders, the National Alliance for Eating Disorders provides a daytime helpline staffed by licensed therapists and an online tool for finding treatment options.
For general mental health support available 24 hours a day, the Substance Abuse and Mental Health Services Administration offers a helpline at 1-800-662-4357 (or 1-800-487-4889 for TTY).
9. Cottage cheese
Consuming cottage cheese is an excellent approach to enhancing your protein consumption. It is also highly satisfying and packed with calcium.
There may even be a connection between calcium and vitamin D intake and body weight, though further research is required in this domain.
10. Avocados
Avocados are not only high in fats that are beneficial for heart health, but they also have a substantial amount of water and fiber, making them quite satisfying.
Moreover, they assist your body in absorbing vital fat-soluble vitamins. They also provide numerous essential nutrients, such as potassium, which is crucial for regulating blood pressure and enhancing heart health.
It’s important to remember that avocados are dense in calories, so being aware of portion sizes is essential if you aim for weight loss.
»MORE: Discover how to lose weight the healthy way, the Wellos™ way
Wellos is a subsidiary of RVO Health. By clicking on this link, we might earn a commission. Find out more.
11. Nuts
Nuts are abundant in heart-healthy unsaturated fats and serve as a reliable source of protein, fiber, and other plant-based compounds that support heart health.
Research has demonstrated that nut consumption can enhance metabolic health and even assist in weight loss.
However, similar to any high-fat food, it’s wise to be cautious about portion sizes when consuming nuts and to adhere to the suggested serving size of 1 ounce.
12. Whole grains
Recent research suggests that a diet rich in whole grains can significantly aid in promoting healthy weight loss compared to refined grains.
This is due to their high fiber content and adequate protein levels. Examples of noteworthy whole grains include oats, brown rice, and quinoa.
13. Chili pepper
Chili peppers have capsaicin, a compound that gives hot peppers like chili peppers their spiciness.
Some studies indicate that capsaicin can enhance the speed at which your body metabolizes fat and increase your feelings of fullness. These combined effects may support your healthy weight loss efforts.
Nonetheless, further investigation is required to fully understand this effect, particularly concerning capsaicin sourced from food.
14. Fruit
Most fruits possess characteristics that make them excellent for aiding you in achieving or maintaining a healthy weight.
Even though fruits contain natural sugars, they are low in calories and packed with micronutrients. Additionally, their fiber content slows the release of sugar into your bloodstream.
Whenever feasible, it’s advisable to incorporate a variety of colorful fruits, especially those that are seasonal, like strawberries, peaches, blueberries, apples, or grapes.
15. Chia seeds
Chia seeds are extremely nutritious and loaded with fiber, which can help create feelings of fullness.
In a small 2017 study involving 24 adults, participants who consumed either 0. 25 ounces (7 grams) or 0. 5 ounces (14 grams) of chia seeds with yogurt as a midmorning snack reported increased fullness and consumed less at lunch.
Furthermore, chia seeds are rich in omega-3 fatty acids, which may assist in weight management.
16. Greek yogurt
Greek yogurt is beneficial for weight management as it contains a substantial amount of protein in each serving.
Additionally, some kinds of yogurt are enriched with beneficial live and active probiotic bacteria cultures that can enhance your gut health.
Consider opting for full fat yogurt. Although the evidence remains inconclusive, some research indicates that full fat dairy is linkedTrusted Source to a lower risk of developing obesity and type 2 diabetes over time.
Moreover, full fat dairy can assist in keeping you satiated for a longer period, but someone who incorporates nuts and seeds into their yogurt may not actually gain from a full fat yogurt, since the nuts and seeds contribute ample healthy fats. Additionally, consuming both may simply elevate the total calorie intake.
Frequently asked questions
What foods assist in weight loss?
Fruits and vegetables are substantial in fiber yet low in calories, so substituting them for higher calorie snacks might aid in weight loss. Losing approximately 1–2 poundsTrusted Source each week is typically regarded as the most rapid healthy weight loss rate.
What foods target belly fat reduction?
A 2022 studyTrusted Source that included 260 men and 200 women with type 2 diabetes indicates that adhering to a high fiber diet could facilitate the decrease of body fat. Examples encompass chia seeds, whole grains, cruciferous vegetables, and legumes.
However, foods alone cannot directly impact your body’s fat-burning mechanism. The sole method to motivate your body to burn fat is by consuming fewer calories than it expends.
What food contributes to maximum weight loss?
High protein foods may beTrusted Source particularly beneficial for weight reduction. Lean meat, fish, legumes, and dairy items are excellent protein sources. Nevertheless, to lose weight, it is also crucial to ensure you are consuming fewer calories than your body burns.
»MORE: Discover how to shed pounds in a healthy manner, the Wellos™ way
Wellos is a subsidiary of RVO Health. By using this link, we may earn a commission. Understand more.
The conclusion
Numerous foods are tasty, nutritious, and supportive of your ambitions to achieve or maintain a healthy weight. These primarily consist of whole foods such as fish, lean meats, vegetables, fruits, nuts, seeds, and legumes.
Consuming these healthful foods in moderation and remaining physically active can help pave a route toward a lifestyle that promotes health.
