No single food will automatically target your weight (weight loss only happens when you burn more calories than you eat, leading your body to preferentially break down lipid stores for energy).
While no one food is a magic bullet for weight loss, there are many foods that can help you to achieve your weight loss goals. Most of the foods included as part of a weight loss diet have a few things in common: they are high in fiber (which helps keep you feeling fuller longer) and have a low energy density—meaning that you can eat a decent-sized portion without overdoing it on calories. Include the following weight loss foods as part of a healthy overall diet, and you may find it’s easier to achieve your weight loss goals.
Here are the 15 natural weight loss foods on earth that are supported by science.
Apples typically come in at about 100 calories, making them the perfect snack or pre-workout staple. “The portable fruit makes eating on the go simple and nutritious since there are so many varieties available year-round, and they pair well with entrees like lean pork loin or salads,” nutritionist says. “Apples are also delicious baked, making for a tasty, comfort food-type of dessert,” she adds. Compounds called polyphenols in apples are also linked with promoting a healthier immune system, reducing your risk of stroke, high cholsterol, and cardiovascular disease.
Avocados are rich in monounsaturated fatty acids, potassium, dietary fiber and phytochemicals. People who eat avocados tend to have lower Body Mass Index (BMI), body weight and waist circumference than people who miss this green superfood, per a study in Nutrition Journal. While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down. Add some to your sandwich, salad or taco night for a burst of creaminess and taste.
Blueberries, Blackberries, strawberries and more varieties are best weight loss foods because they are relatively low in calories, pack a nutrient dense punch, and add tons of flavor to otherwise lackluster meals. “Loaded with fiber and antioxidants, these little fruits are great on salads, cereal, smoothies, yogurt, or alone as a snack,” Zeratsky adds. Fruit gets a bad rap when it comes to weight loss because of their natural sugar, but this really helps relieve the monotony of a diet program. Berries satisfy your sugar cravings without destroying your progress because they are filling, and can effectively curb your overall calorie intake by slowing digestion and the absorption of fructose.
Nutritionist says kidney and black beans are loaded with fiber while being high in protein, iron, and zinc. Beans are a perfect diet staple if you’re hoping to lose weight. Eating beans and legumes has also been linked with various other health benefits, including reducing LDL, lowering blood pressure, cholesterol and reducing the risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade veggie burgers, soups and salads.
Research backs it up: One studyOpens a New Window. found black beans help improve insulin resistance, a protective effect against obesity.
Carrots also include in the list of weight loss foods. If a bag of carrots is not a fridge staple for you, you should change that. “These root vegetables are hearty, so have them ready to eat as a snack to curb hunger pre-meal instead of opening a bag of chips or other high-calorie snacks,” Zeratsky says. Carrots can also serve as a fat substitute by thickening soups and stews. You’ll benefit from the high degree of beta-carotene and fiber content.
Cucumber includes in the list of weight loss foods. It play very important role to reduce body weight because cucumbers are low in calories (there’s only 16 per cup when you slice ’em!), loaded with water, and contain hearty fiber in the peel, eating some every day as a snack can keep you feeling full, making you less likely to eat foods that make the number on the scale creep up.
8. Dark Chocolate
We are constantly updating on the latest research involving dark chocolateOpens a New Window.. The health benefits are seemingly endless. Cocoa holds flavonoids and polyphenols, nutrients that have strong potential health benefits. For one, frequent dark chocolate consumption (twice a week) is linked to lower Body Mass Index (BMI), according to a studyOpens a New Window. published in the Journal Internal Medicine. “A small square of chocolate can satisfy a chocolate craving while keeping calories in check,” Zeratsky describes, which is what the study concluded, too. People who ate modest quantities of dark chocolate had better mood and activity levels, ate more fruits and vegetables and ate less saturated fat.
High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Add eggs to stir-frys, salads, stir-frys, and sautés, or pair them with 100% whole-grain toast and veggies for a hearty breakfast. Also, eggs are one of the most famous diets in weight loss foods.
Loading more kale on your plate helps your stomach fill up on little calories (just 33 cals/100g serving) and fat, and tons of potassium, vitamin K, and iron. Because kale is fiber-rich, it can also aid your weight loss goals by regulating your digestive system.
As long as you do not go nuts on nuts, they can be super beneficial in helping you reduce weight. In a study published in the European Journal of Nutrition, researchers found those who got their protein from nuts instead of animal had less weight gain than those who never ate them. Snack on peanuts, almonds, hazelnuts, pistachios, and walnuts.
12. Swiss chard
Swiss chard is loaded with anthocyanins and fiber, iron, magnesium, potassium, and vitamins A, C, E, and K. The flavor is like to beets and spinach, so do not miss it at the farmer’s market. Just one cup has 35 calories, making it an incredibly low-calorie yet filling veg you can add to stews, salads, soups, and more. Swiss chard is also a natural fat-burning food; it contains a good amount of vitamin C, which can actually promote weight loss by stimulating the synthesis of carnitine—a compound linked to improved fat burning.
If you haven’t jumped on the mushroom bandwagon yet, it’s time. A study from the University of Buffalo found the veggie (portobellos in particular) could help you to reduce weight, due to their capability to regulate your blood sugar and better balance your hormones. Eating them can also help you exercise for longer periods of time.
Quinoa is a complete protein, meaning that it contains the complete chain of amino acids that are necessary for muscle building and fat loss. In a 2015 study in the Journal of Diabetes Investigation, researchers discovered that patients who ingested higher amounts of vegetable protein were far less susceptible to metabolic syndrome (a combination of high cholesterol, high blood sugar, and obesity). It’s also high in the amino acid lysine, which helps you burn fat and maintain healthy bones and skin. Before you thought it couldn’t get any better, there’s more: according to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage fat to hang around.
Greens like spinach are low in calories so you can eat cups of them, allowing you to fill up on a variety of nutrients (vitamins A, K, C, E, copper, manganese, iron, calcium, and many others) while consuming few calories,” nutritionist says. Spinach is an incredibly versatile vegetable, but it’s also a powerful weight loss foods. A spinach extract containing green leaf membranes called thylakoids boosts weight loss by 43 percent and is able to curb food cravings by up to 95 percent, according to a Lund University in Sweden studyOpens a New Window.. The extract bolsters your body’s production of the satiety hormone, which curbs hunger, and promotes healthier eating habits.
As long as this popular crunchy treat is not doused in movie-theater butter, it makes an excellent weight loss foods. Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving of air-popped corn (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power.
Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism. Go Greek for more protein; plus, research from Appetite found that consumption of Greek yogurt was associated with reduced appetite and increased satiety. Just keep an eye on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.
Salmon is a rich source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids. A diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories, per a study in Appetite. Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish.