30 Foods that help in Weight Loss

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30 Foods that help in Weight Loss

The ultimate guide for getting in shape with these 30 foods that help in weight loss

Are you someone who’s looking to lose some pounds and get yourself fit? Or someone who loves eating but wants a rather healthy and fit lifestyle by eating foods which help with weight loss but are yet, delicious? Well, we’ve gathered these 30 foods that help in weight loss so that you can munch on healthy edibles, have it in your 3 meals and lead a clean and healthy lifestyle. 

Please note that we do not promote losing weight by skipping meals. You should in fact have 5 meals a day, the 3 main meals in smaller portions and the other two when you feel like snacking on something (Healthy snacks though!)

List of foods that help in weight loss:

1. Apple Cider Vinegar:

ACV has been the most popular foods that help in weight loss, used and recommended amongst dieticians. It has been a natural remedy for health issues used by people for ages.

Apple Cider Vinegar
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Apple Cider Vinegar is basically fermented apple juice. It contains organic acids, phenolic compounds, Vitamin E C and many more chemical properties that help with, improving digestion, lowering cholesterol levels, fills up your stomach, burns fat from belly, contains antioxidants which makes the immune system strong, reduces bloating and the list goes on and on including many other health benefits. 

How to use it:

  1. You can; take a glass of warm water. Add a tsp to one tbsp of ACV in it. Mix some honey to lower the sour taste. 
  2. Have this daily in the morning before breakfast or at least on alternate days. 
  3. You can even add it in your salads but not more than 2 tablespoons. 

2. Avocados:

Avocados are packed with healthy fats, vitamin C, potassium and fiber which contribute to better metabolism and ultimately lead to weight loss if taken in controlled amounts. It helps you with; reduces cholesterol levels, lowers your appetite levels, reduces the risk of high blood pressure, makes you active and boosts metabolism and decreases belly fat.

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How to use it: 

  1. You can mash them and have it on toast. Here is a recipe for it. 
  2. You can cut it into cubes and add it in your salads.
  3. You can even use it as a healthy substitute for Mayonnaise in sandwiches 

3. Potatoes:

Potatoes for weight loss? YES! As much as we all love potatoes whether they are fried, baked or boiled but for losing weight and maintaining a healthy diet, you can intake boiled potatoes as well as baked ones. All fried items which include french fries are fattening, harmful for health and should be avoided at all times. They are high in potassium, fiber and even full of antioxidants which are beneficial for health. Other benefits include: boiled potatoes give us just the right amount of cholesterol that our body requires,  have resistant starch which increases metabolism rate, it also helps to cut off excess fat and keeps your tummy full.

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How to have it: 

  1. The simplest one is to boil potatoes, mash them and add some pepper, salt and garlic powder. Here is a recipe that you can also follow. 
  2. You can even add it in your salads after boiling them
  3. For baked potatoes; sprinkle some salt and pepper and olive oil before putting it in the oven. Bake till it’s soft. Here is a recipe that you can follow. 

4. Chia Seeds

Another food item that nutritionists or dieticians strongly recommend for weight loss are chia seeds. It is said that consuming 30grams of fiber on a daily basis boosts weight loss in weeks and chia seeds have a high density of fiber in it, also protein, omega 3, calcium, magnesium, zinc, potassium and Vitamin B1 B2 B3. It helps to; reduce risk of heart disease, prevents hunger, keeps your cholesterol levels intact, reduces overall body weight.

Chia Seeds
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How to have it:

  1. You can include it in your yoghurt bowl. Here’s a tempting recipe for it. 
  2. You can even make a pudding with just chia seeds, honey and almond milk, topped with some nuts of your choice.
  3. Or simply add them in your smoothies or popsicles. 

5. Beans

Beans are a plant-based food packed with proteins, minerals,fiber, vitamins and are low in calories. Beans such as kidney beans, black beans or white beans can be consumed. They prevent fat from accumulating on your liver, keep your stomach full, and improve your intestinal function and metabolism. 

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How to have it:

  1. There’s a lot that you can make with beans such as adding them in salads
  2. You can even make kidney beans cutlets and bake them. 
  3. Make a curry out of a mixture of beans and eat it with whole wheat naan or bread

6. Oatmeal

You can have oats at anytime of the day, whether that be in savory form or sweet.Oats are rich in protein, fiber, carbs, antioxidants, various vitamins and minerals which help in managing your weight, keeps your tummy full so you wouldn’t find yourself eating junk, lowers blood sugar levels and cholesterol. 

Note: Avoid having instant or processed oats instead have rolled or steel cut ones and don’t add too much sugar too as it disturbs the point of using it for weight loss. 

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How to have it: 

  1. You can add oats in your yoghurt bowl as well.
  2. Make some oats and banana cookies and have it as a snack. They taste incredible, try it out! 
  3. You can even soak them overnight or cook them in milk with some honey and have it in breakfast

7. Lemon

Lemon is an ultimate formula for weight loss. It is used in diet foods because of its antioxidant and Vitamin C properties which boosts digestion and promotes your body to lose weight. With its diuretic properties, it encourages shedding of fat wherever needed. Not only this, it is low in calories, prevents hunger, makes you feel energetic, improves your metabolism rate and so on.

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How to have it:

  1. The two most common ways to have it are; adding them in a jug full of water and consuming that water throughout the day (Detox water)  OR take a glass of warm water, add 4 to 5 lemon drops in it and have it early in the morning.
  2. Squeeze it over your salads or grilled chicken. 
  3. Make a lemonade for refreshing yourself but instead of sugar, add honey or artificial sweetener with a pinch of black pepper. 

8. Nuts

Nuts such as almonds, walnuts and pistachios are rich in proteins, healthy unsaturated fats,omega 3 fatty acids, fiber, vitamins and minerals which can contribute as a source of weight loss. These munchies prevent you from overeating and prevent hunger. Almonds have amino acids which help in burning fat from your body. 

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How to have them:

  1. Add them in your yoghurt bowl or just have them as a snack, a handful once a day. 
  2. You can even crush them nuts and coat your chicken breasts with it.

9. Greek Yoghurt

Greek yoghurt contains nutrients such as calcium, proteins, iodine and Vitamin B12. These nutrients are well known for boosting metabolism rate which eventually leads to weight loss. Among other health benefits, it lowers blood pressure, improves your mental health, reduces your appetite giving you a full tummy feeling. However, along with it, you should be following a balanced diet as well as this alone wouldn’t promote weight loss. 

Note: If you don’t have greek yoghurt available, you can have fresh yoghurt as well.

Greek Yoghurt
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How to have it:

  1. You can have it in your breakfast by adding some fruits such as berries or bananas along with granola, some honey and dark chocolate. 
  2. You can have it as a sauce for bread sticks too. Just add some dried parsley and salt in it.
  3. You can even add it to creamy soups instead of full fat creams.

10. Chicken

Chicken breasts are the leanest part so they have a high ratio of protein in it with vitamins such as B6, phosphorus, calcium and low fat content which encourages a fitter body. Chicken breast is a great component for weight loss and should be added in your balanced diet plan. It also boosts your immunity and makes your bones strong. 

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How to have it:

Note: As mentioned above, you cannot have fried chicken at all.

  1. Marinate the chicken breast with some olive oil, salt, pepper, cayenne powder and leave it for an hour or so. Grill the chicken in the oven or pan sear it on a non-stick pan.
  2. You can boil chicken by adding garlic, ginger and salt in the water and cook it till its done.
  3. Other recipes you can try out are; https://www.timesnownews.com/health/article/healthy-weekly-rotation-recipe-tandoori-chicken-thighs/616360 and https://skinnyfitalicious.com/healthy-lemon-garlic-chicken/ 

11. Whole Wheat

Rich in fiber, potassium, antioxidants, Vitamin B and minerals such as iron, zinc. It is known for reducing the risk of obesity and diabetes. As it is rich in fiber, it digests fast, reduces constipation. You can have whole wheat in various forms such as whole wheat bread or pasta. 

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Note: People who have irritable bowel syndrome or are gluten sensitive should avoid whole wheat.

How to have it:

  1. If you’re having whole wheat bread, you can add avocados on it, half fried eggs or scrambled eggs and have it for breakfast. 
  2. You can make a sandwich by adding some grilled chicken, tomato puree and greek yoghurt.
  3. For whole wheat pasta, follow this scrumptious recipe

12. Cottage Cheese

Cottage cheese is packed with protein and has moderate levels of calcium, phosphorus and B vitamin which provides you with all the needed energy. With its high level of proteins and low calories composition, it gives you a fuller tummy feeling hence you tend to eat less and ultimately results in weight loss. 

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How to have it:

  1. Add it in your salad bowls
  2. You can even make cottage cheese buns, here’s a recipe for you. 
  3. You can add cottage cheese in your whole wheat pasta sauce too.

13. Eggs

Eggs are rich in proteins which enhances weight loss when added to your low calorie diet. Notice that on days when you have egg for breakfast, you wouldn’t feel hungry till the next meal. This is because it increases metabolism which cuts down hunger. So if you ask bodybuilders and fitness athletes, they’ll go on about how many eggs they consume each day.

How to have it:

  1. Simply boil an egg and add salt and pepper according to your liking.
  2. You can even have it with some green vegetables and avocado.

Fruits and Vegetables

14.  Green Veggies OR Cruciferous Vegetables

Green vegetables or cruciferous veggies include kale, spinach, celery, broccoli, brussel sprouts, and cauliflower. They are low in calories, carbs but rich in fiber which improve body digestion and metabolism all of which burn fat from the body, especially belly fat. 

How to have them:

  1. You can have them in soups or make a vegetable salad bowl.
  2. Celery juices are recommended by dietitians. You can boil them or steam them or add them in your pasta bowl. 

15. Berries

If you’re looking for healthy sweet snacks, berries are great for that! They have a high water content and are rich in fiber which fill up your tummy and control your appetite. This way, by adding them in your diet plan, you’d notice yourself losing weight in just a couple of weeks.

How to have it:

  1. I would personally prefer eating them raw in breakfast or in the evening as snacks but you can add them in your yoghurt bowl too. 
  2. You can make milkshakes and smoothies out of different berries too. 

16. Grapefruit

You might’ve heard grapefruit as a miracle fruit for burning fat fast but in reality it hasn’t been scientifically proven. Due to its antioxidant properties, huge water content, packed in carbs, vitamin C, fiber, it stimulates metabolism, increases digestion time which keeps your hunger at bay. Eating it does help you with losing weight and improving your health.

How to have it:

Make grapefruit juice. You can even add its juice in your fruit bowl or salad bowl!

17. Apples

Apples are a great source of fiber and have a low calories content. If you notice, eating apples on an empty stomach gives you a fuller stomach so you binge less on other foods. It also has properties that help you lose belly fat overtime. 

How to have them:

  1. Have one apple in the morning. 
  2. You can even make a bowl full of fruits, vegetables, lentils and add apples in it. 
  3. Add apples in your rolled oats bowl for extra crunch. 

18. Green Tea

Green Tea is included in clinically recommended Foods that help in Weight Loss journey as well as a component for a healthy lifestyle.  It contains an antioxidant referred to as catechin which stimulates your metabolism and also helps to burn excessive fat in the body. It has a low calorie content and is packed with vitamin E C and minerals too. 

How to have it: 

You can get green tea packets of different brands. The process after that is pretty easy to execute. You just need boiling water and put the green tea bag in it. Add some honey for a flavorful experience. 

19. Ginger Tea

Ginger tea contains thermogenic and diuretic properties which are great components for stimulating metabolism and helping in losing weight. These properties along with its antioxidant properties help⁴ in burning fat and control your appetite. 

How to have it: 

  1. Peel some ginger and crush it. Take a kettle or small pot and fill it with 250 ml of water and put it on the stove. 
  2. Put the crushed ginger in it and some mint if you like, let it boil till you see the water changing its colour. Add some tea and honey. 
  3. You can have it upto 2 times a day, morning and evening. 

20. Black Coffee

Rich in caffeine, antioxidants and low in calories, this beverage gives a good outcome if  included in your weight loss diet plan and that’s why it’s recognised amongst Foods that help in Weight Loss. It helps to burn fat, boost metabolism rate, increases your levels of energy and cuts down your hunger. Unlike other beverages, it does not contain fats or cholesterol levels in fact, it contains this acid called “chlorogenic acid” which slows down glucose production and lessens fat. 

How to have it:

Do not add milk or sugar in it as that won’t serve the purpose of weight loss. Simply boil or microwave one cup of water and add black coffee in it. To lower down the bitterness,add honey or sugar free supplements. 

21. Chickpeas

Rich in fiber and proteins, the fiber keeps your stomach full and the protein cuts down your hunger. When this happens, you naturally cut down on junk and extra eating, you don’t feel the need to gobble down something extra and this promotes weight loss and a healthy fit lifestyle.

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How to have it:

  1. Boil the chickpeas and add them in your salad or simply eat them by sprinkling some salt, pepper, cayenne pepper, garlic powder and any other spices that you like and have it for lunch.
  2. What’s better than hummus? Here’s a tried and tasted recipe for you. 

22. Pumpkin seeds

Pumpkin seeds are rich in fiber, unsaturated fatty acids and proteins which are known nutrients for a weight losing diet plan. They also contain calcium and Vitamin A so you can always have them as a snack or something to munch on while watching TV!

How to have them:

  1. Crush them and sprinkle them in your smoothies or salads. 
  2. Make a delicious snack by roasting raw pumpkin seeds in a pan. Add olive oil, salt and pepper and roast them until they are crunchy!

23. Flax Seeds

Flax seeds are full of nourishing nutrients such as proteins, fiber, calcium, saturated fats, omega 3 fatty acids, Vitamin B1 B6 and so on! These seeds have dietary fiber which improves bowel movements and boosts digestion. They control your appetite as consuming it gives a feeling of fullness and consequently eating less of extra calories leads to weight loss. 

How to have them:

  1. Just like pumpkin seeds, they can be added in your smoothie or yoghurt bowl or even cereal. 
  2. You can even crush and have them with water or coat your chicken with it!
  3. Add them in whole wheat home-made bread or in healthy cookies or muffins. 

24. Salmon

Salmons have omega 3 fatty acids, a great source of protein, potassium and B vitamins. These nutrients stimulate your metabolism rate, control your hunger, and reduce belly fat. There are various kinds of salmon such as Coho, pink, King etc. 

How to have them:

Here are some incredible mouth watering recipes that you can definitely try out and have at dinner time! https://cafedelites.com/easy-honey-garlic-salmon/ , https://www.wellplated.com/baked-salmon-in-foil/

25. Tuna

Tuna is full of proteins and since it’s a lean fish, it is low on fat. Bodybuilders and fitness athletes consume tuna in a good quantity because of it’s controlled calories. However, as it is low in calories, it should be consumed in a limit as excessive eating can lead to various complications.

How to have it:

  1. Add it in your salads. Follow this recipe if you desire to try tuna!
  2. Boil whole wheat pasta and make a sauce of your choice. Add tuna in the sauce and cook it for a while. Enjoy this as your night time meal!

26. Dark Chocolate

Who doesn’t love chocolate? But if you’re a chocolate lover like I am and leaving it completely gets challenging for you, you can switch from milk or white chocolate to dark chocolate because it’s proven healthy and that’s why it’s included in foods that help in Weight Loss! Studies declare that dark chocolate reduces your hunger and gives you a feeling of a fuller tummy which ultimately leads to weight loss. Apart from sugar, it is rich in dietary fiber, proteins both of which speed up weight loss.

How to have it:

  1. Honestly just eat it as your after food snack!
  2. Add it in your yoghurt bowl.
  3. Have it after black coffee for a better after taste. 

27. Lentils

Lentils are a great source of folic acid, fiber, potassium and proteins. Fiber and proteins together are known for speeding up metabolism and giving you a full tummy feeling as mentioned above. It helps you in maintaining body weight and reduces the chances of obesity.

How can you have it:

  1. If you are a soup lover, I kid you not, a soup full of vegetables and lentils is utterly delicious! 
  2. You can make a curry out of these lentils or simply just add them in salads!

28. Quinoa

Quinoa is rich in proteins and fiber and as previously stated, proteins and fiber play a huge role in helping you lose weight. It’s a gluten free grain which helps with digestion and prevents constipation. A meal including quinoa would be packed with many other nutrients like minerals; zinco, iron, potassium which only makes your body more healthy and fit.

How to have it: 

  1. Quinoa can be cooked in chicken stock.
  2. You can have it along with other vegetables or lentils curry. 
  3. If you’d be making it for the first time, here’s an easy recipe guide for you.

29. Olive Oil

If you’re someone who is thinking of switching to a completely healthy lifestyle, it is naturally impossible to not have oils at all, so amongst many kinds of oils, Olive Oil is the best to use with Foods that help in Weight Loss and maintaining health. It is rich in monounsaturated fatty acids which prevents you from feeling hungry soon. However, don’t use it in excessive quantities, avoid it when possible. 

How to add it in your food:

You can add olive oil in salads or brush it on your chicken breast while grilling your chicken. Marinate your fish or meat with it. 

30. Cayenne Pepper

It is said that Cayenne pepper speeds up the process of burning fat due to its spicy-hot nature. An element named Capsaicin present in cayenne pepper boosts metabolism and lowers your appetite. So if you’re someone who loves spicy foods, you can use it in your foods without worrying about an immoderate amount of calories.

How to use it in meals:

  1. Make a cayenne pepper sauce and add it in your sandwiches. You can learn how to make the sauce here
  2. Add it in your soups or hummus or just a dash of it to your salad dressing. 

Best Diet Tips To Lose Weight: 

Here are some tips that you can follow while eating Foods that help in Weight Loss:

  1. It is entirely important for you to inculcate protein and fiber habitually in your diet plan. 
  2. Drink at least 9 to 10 glasses of water everyday as that helps to get rid of toxins from your body. 
  3. Avoid white sugar at all costs! It’s harmful for your health. However, once in a week or two, you can have a dessert to devour. 
  4. You need to sleep for more than 7 hours if you want to see yourself in shape. Your body needs a good amount of sleep as less sleep puts an impact on your hormones and makes you hungrier. 
  5. Do skipping at least thrice a week as it helps to shed fat from the overall body.
  6. Please eat slowly and chew your food properly. You need to break the food down to tiniest pieces and by doing this you’d notice satiety with your food.
  7. The most important tip for weight loss is to appreciate yourself even if you’ve lost 2 pounds in a month! Acknowledgement of achievement encourages you to strive, work harder and feel good. 

Bottom Line: 

Losing weight needs thorough determination and narrowing your unhealthy cravings. Along with a proper 3 meals diet plan including Foods that help in Weight Loss, you need to work out as well. Hit the gym or simply go for a walk, your body needs to burn the fat with some physical exertion as well. You can even do yoga and try out some yoga exercises for weight loss.