It’s hard to find a diet out there that will keep you full and also help you lose weight. “Eating light” can leave you feeling constantly hungry or craving flavor and variety. Fortunately, there are certain foods that are both delicious and waistline-friendly. We have reviewed the best foods for weight loss to help you stay looking and feeling your best.
The best foods for weight loss and low in calories and nutrient dense. That means you get all the nutrients you need to keep your body fueled without taking in excess calories that will turn into fat. You want to look for foods that are high in fiber and protein to fill you up and keep you fueled throughout the day. Great choices include vegetables, fruit, oatmeal, fish, nuts, seeds, legumes, probiotic yogurts, olive oil, and lean meats.
2. How Do These Foods Help Me Lose Weight?
Dietary fiber is a particularly useful tool when tackling weight loss as it binds to fat and cholesterol during the metabolic process and prevents your body from absorbing too much of either substance. In addition, dietary fiber satiates appetite, supports gastrointestinal health, and manages blood glucose levels. Lean proteins fuel you without introducing a lot of fat or cholesterol into your diet and help you stay full throughout the day.
3. Is This Food More Expensive?
Not if you shop smart. Shopping at stores like Whole Foods will cost you more, but the best foods for weight loss can be easily found at any large supermarket. Peruse the produce section for cheaper, in-season vegetables and fruits. Be mindful of what you choose from the butcher and go for chicken or fish rather than beef or pork. Buy nuts, seeds, and grains in bulk to keep costs low. Once you master the basics, it’s easy to eat healthy on a budget.
Your local supermarket should carry all of the best foods for weight loss we’ve listed here. You can also explore online outlets such as Vitacost.com, or join a local community supported agriculture (CSA) co-op to get boxes of fresh, seasonal produce delivered to your door at wholesale prices.
4. Where Can I Buy The Best Foods For Weight Loss?
We looked at several nutrient-dense, high fiber, protein-rich foods and have chosen the top ten best foods for weight loss. Our review of each food summarizes the features of the product, its pros and cons, and the cost. We have endeavored to offer a comprehensive summary of the benefits each food can offer you in your weight loss journey so that you can make the best choices for your body.
Overall Price Range Of The Best Foods For Weight Loss
The best foods for weight loss range in price from extremely cheap, such as beans and quinoa- which often cost mere pennies, to relatively expensive, such as salmon filets, which can cost several dollars per ounce. However, the more money you are willing to invest in your health, the more options you will have as you explore the best foods for weight loss.
Quinoa is an ancient grain named by the ancient Incan people living in the Andes Mountains. Unlike other grains, quinoa contains all essential amino acids and is, therefore, a complete protein in and of itself. It is also high in dietary fiber and essential vitamins and minerals, making quinoa nutrient-dense and especially filling. Quinoa is one of the highest-quality carbs out there – make a point of introducing it into your diet. Mix cooked quinoa into salads, substitute it for rice as a side dish, or use it to thicken smoothies.
Low on the glycemic inde
Complete protein (7g/serving)
High in fiber (6g/serving)
Bland on its own; requires some flavoring
Can be hard to find in smaller stores
A 4-lb bag of quinoa can be found on Amazon for around $.
Leafy greens like spinach, kale, swiss chard, collard greens, and beet greens are low in calories and high in fiber, making them one of the best foods for weight loss. They are high in iron, calcium, and vitamins – including vitamin C, which has been shown to stimulate the body’s production of carnitine and therefore help burn fat and accelerate weight loss. Leafy greens can be thrown into a soup or salad, warmed and wilted with garlic and lemon, or blended into a morning smoothie.
High in fiber
Packed with vitamins (including A, C, E, and/or K) iron, potassium, magnesium, and calcium
Low in calories and carbohydrates
Some greens, other than spinach, are bitter when raw
Can be way too intense for many users
A 6 pack of 13.5 oz. cans of spinach can be found on Amazon for around $.
Berries are a fantastic option for people striving to lose weight. They are full of flavor, their hint of sweetness can satisfy sugar cravings, and they are packed with fiber and antioxidants. Thanks to their high levels of dietary fiber, berries slow digestion and prevent the absorption of fructose. Fresh, dried, or frozen berries can be added to oatmeal, yogurt, smoothies, or even salads. And they are even more delicious on their own!
Natural sweetness curbs cravings
High in fiber and antioxidants
Low in calories
Aid in digestion and inhibits a rise in blood sugar following meals
Can be expensive, particularly out of season
Fresh berries can go bad quickly in the refrigerator if stored improperly
A 1 lb bag of dried goji berries can be found on Amazon for around $.
Thanks to new research on the effects of cholesterol on the body, whole eggs are now believed to be one of the best foods for weight loss. Studies have shown that whole eggs do not negatively affect cholesterol levels in the blood, and if you are trying to lose weight they are a fantastic, nutrient-dense source of protein and healthy fats. Whole eggs also increase satiety, helping you eat less and feel full for longer periods of time. Eggs can be eaten on their own, in myriad ways – fried, scrambled, boiled, baked, poached – or can be incorporated into other dishes like omelets or quiches.
High in protein
Low in calories
Requires basic cooking skills
Bland without flavoring
Two dozen free-range eggs can be found on Amazon for around $.
In one of the greatest strokes of luck for humanity as a whole, dark chocolate has seemingly endless health benefits. Small, strategic portions of dark chocolate can keep cravings at bay without upping your calorie intake, and dark chocolate has been linked to lower body mass index. Dark chocolate is also linked to elevated mood, higher activity levels, and lower consumption of saturated fat. Dark chocolate contains high levels of flavanols, which can protect your skin from harmful UV rays. It also heightens brain activity, improves eyesight, lowers blood pressure, and fights inflammation. What’s not to love?
Elevates mood and activity levels
Fights inflammation and high blood pressure
Large portions are detrimental to weight loss goals
Responsible shopping required to avoid high-calorie additives such as sugar
A 12-pack of 3.5 oz. bars of dark chocolate can be found on Amazon for around $$.
Thanks to its high levels of protein and omega-3 fatty acids, salmon is an exceptionally filling fish despite providing relatively few calories. It also may be high in iodine, which maintains healthy thyroid function and optimizes metabolism. Salmon can be prepared in many delicious ways. Try grilling it with your favorite summer vegetables for a healthy and satisfying meal! Save the leftovers to eat for lunches during the week. If fresh fish isn’t an option in your area, go for smoked salmon on a whole wheat bagel with hummus and capers.
High in lean protein
High in omega-3 fatty acids
Good source of iodine
Hard to find good quality salmon far from the coast
Can be expensive depending on how far the product must be shipped
5 60oz. vacuum-packed filets of salmon may be found on Amazon for around $$$.
There’s a reason a hearty bowl of chili will keep you full for hours afterward. Beans and legumes are packed with dietary fiber and protein as well as iron and zinc. They’re also a complex carbohydrate, which takes your body longer to digest and keeps you feeling full for longer despite their low-calorie content. Try snacking on hummus, primarily made of garbanzo beans, or throw together a three-bean vegetarian chili in your slow cooker that’ll last you the whole week.
High in protein and dietary fiber
Aid in long-lasting satiety
Can be irritating to digestion if prepared improperly
Flavorless if under-seasoned
A single can of pinto beans can be found on Amazon for around $.
Peppers are a diverse and vibrant family. Bell peppers are loaded with vitamin C and fiber, which help to process fat out of the body, while hot chili peppers have been shown to decrease appetite. This is thanks to capsaicin, the substance that makes hot peppers “feel” hot in your mouth. In the stomach, capsaicin triggers nerves that communicate to the brain that the body is full, decreasing appetite and aiding in weight loss. Peppers can be eaten raw in a salad or with hummus, and are delicious roasted or in soups, curries, and stir-fries.
High in fiber
High in vitamin C
There may be a build-up of tolerance, which can impact on the effects of capsaicin
Seeds for peppers can be found on Amazon for around $ for 20 seeds.
Unexpectedly, avocados are actually a fruit – specifically, a berry, though a particularly unique one with its soft, savory green flesh and a tough outer skin. Avocadoes are an excellent source of healthy fats, and it is believed that the high-fat content can aid in carotenoid antioxidant absorption from other vegetables when eaten together. They are also high in potassium and fiber, making them filling and nutrient-dense. Try avocado on toast, in salads, or in smoothies.
Excellent source of healthy fat
High in fiber
Increase antioxidant absorption from other vegetables
Can be expensive
Should be eaten in moderation while trying to lose weight
Avocados can be found on Amazon for around $ each.
Apple cider vinegar is a particularly useful element in one’s diet. Studies have shown that apple cider vinegar can aid in weight loss by providing a feeling of fullness and lessening spikes in blood sugar following a meal. While some choose to dilute the vinegar in water and drink it as a nutritional supplement, it is easily consumed in vinaigrettes, marinades, sauces, and dressings.
Reduces spikes in blood sugar
Can be unpleasant to consume on its own
Can be way too intense for many users
Apple cider vinegar can be found on Amazon for around $ for a 16 oz. bottle.
Where to Buy?
Although popular opinion might hold healthy foods as unsatisfying and bland, the best foods for weight loss are actually delicious and convenient. There are easy, simple options out there to aid in your weight loss process. Though it might take some lifestyle changes, incorporating these foods into your diet will help you begin to bring your weight down to your goal.