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Losing weight is not rocket science but still raises many questions. As some diets are too dull and restrictive, many people fail to achieve or maintain results. We will explain what to eat to lose weight and how to manage your diet.
In fact, fat-burning foods and foods with negative calories don’t exist. The only exception is cold water or ice because your body spends energy to warm them up. So what food choices are actually good for weight loss?
You need a calorie deficit to lose weight. Consume fewer calories than you burn on a daily basis, and you will see results. The tricky thing is that eating less might cause food cravings and mood swings.
For better comfort during weight loss, pick foods that give you enough energy and don’t make you hungry too soon. Include more protein in your diet as it takes longer to digest and keeps your stomach full. It also protects your muscle mass, and you will primarily lose fat.
In addition, complex carbohydrates, foods rich in fiber, and monounsaturated or polyunsaturated fats are also necessary for a healthy weight loss diet.
Use this list of weight loss foods with recipes to prepare versatile meals:
Chicken is easy to cook, cheap, and high-protein food. It also contains calcium and phosphorous. Chicken breasts are not the only option for weight loss. You can eat chicken wings and thighs as well. Replace plain boiled chicken with roast chicken,, or chicken wraps.
Choose squid (also named calamari) if you are looking for low-calorie and high-protein food. It contains 18g of protein and only 2g of fat per 100g. Same as most seafood, calamari goes well with garlic, lemon, lime, cream sauce, basil, and other greens. You can bake, fry, boil, or steam squids.
Tuna is a lean fish full of protein, Omega-3 (also known as fish oil), vitamins, and minerals. You can find several options: canned tuna, tuna fillets, or tuna stakes. Use it in , salads, sandwiches, burgers, sushi and sashimi, or poke bowls.
Salmon contains a lot of Omega-3, which is essential for heart health and good skin condition. It is also a source of high-quality protein and selenium. You can buy smoked or salted salmon that doesn’t need any preparation or .
Shrimps are another lean protein source that works especially well for people who can’t or choose not to eat meat. 100g of cooked shrimps with no oil added contain 21g protein and only 2g fat. Add shrimps to salads, pasta, rice bowls, soups, and noodles or eat them separately.
Choose lean or ground beef as a part of your weight-loss diet. Such meat contains significantly more protein than fats and no carbohydrates at all. is a healthy meal that gives you enough protein to maintain your muscle mass when you lose weight. Beef can become a great snack too. Look for beef sticks in grocery stores or prepare dried beef yourself in an oven.
Eggs are a popular choice for breakfast. It’s no wonder because there are many ways to cook and serve eggs. Eating eggs for breakfast also tames your hunger for at least 3 hours as they are very satiating due to the high amount of protein and fats. You can prepare boiled, poached, fried, and scrambled as a separate dish or use them as an ingredient for a sandwich, salad, or omelet.
Greek yogurt contains two times more protein than regular yogurt and also has probiotic bacteria that improve digestion. For better weight management, choose whole and sugar-free options without additives and fillings. You can eat yogurt with fruits and nuts, prepare with it, and use it as a dressing for fruit salads.
Asparagus is a low-carb perennial plant rich in potassium, vitamin K, vitamins B9, B1, B2, vitamin A, and fiber. You can add fresh asparagus in raw salads, roast, , or bake it.
As cucumbers consist of 96% water, they hydrate your body and have low calorie density. They provide you with vitamin K, calcium, and vitamin D. Put cucumbers in , smoothies, sandwiches, or add a couple of slices to your water bottle.
Beloved by many health & fitness influences, avocados are a wonderful source of healthy fats that provide long-term satietyand reduce the risk of heart diseases. Moreover, there are countless interesting recipes for avocados. You can use avocado slices or guacamole to prepare sandwiches, salads, appetizers, or even soup toppings. Add avocados to smoothies and desserts to make them more filling.
Beans in all variations are a great source of plant protein and starch as they belong to a food group of legumes. It makes dishes made of pulses a must-have in all vegetarian and vegan diets. Moreover, they contain probiotics that help digestion and promote satiety.
Most popular cooking options include beans in tomato sauce, , or fried beans in traditional English breakfast.
Like any other greens, broccoli contains a lot of fiber and a few calories. Broccoli is a cruciferous vegetable, which means it is rich in folate and vitamin K. Apart from losing weight, broccoli also helps reduce inflammation.
If plain boiled broccoli seems like a tasteless dish to you, , broccoli cream soup, and adding it to pasta or rice bowls.
As 90% of watermelon is just water, this fruit is a perfect choice for weight loss. One 100g serving is just 30 calories. Watermelon’s sweetness makes it a great dessert that will keep you hydrated and won’t harm your body.
Zucchini, or courgette, is rich in antioxidants and is beneficial for your digestion. Of course, they are low-carb, and also contain a lot of fiber and vitamins. There are thousands of dishes where you can add zucchini, from raw salads, stews, and soups to stuffed zucchini, , and ratatouille.
Nuts are relatively high in fats, which gives you lots of energy but doesn’t make you hungry too soon. Studies have shown that despite being so high in calories, nuts make your overall calorie consumption lower. Almonds will be the best choice in this case.
Nuts are easy to transport and have a long shelf line. That is why they are perfect as snacks. Nut butter and nut dressings are also a good choice. In addition, you can put them in your oatmeal, salads, and desserts.
Popcorn might not seem an obvious choice while discussing weight loss. However, as it is not high-density food, it makes your stomach full faster than other snacks. One average cup of popcorn without butter and artificial flavors has around 100 calories and 4 grams of fiber.
Make sure you choose air-popped, not oil-popped popcorn. Sweet popcorn is also a lot higher in calories.
Most berries contain lots of antioxidants, vitamins, fiber, and are low in calories. 3.5 ounces or 100 grams of strawberries contain only 32 calories. You can eat fresh or dried berries as a snack, add them to oatmeal, yogurts, or desserts, , and make smoothies.
Coffee speeds up your metabolism and even leads to consuming fewer calories. But be aware that adding milk, syrup, sugar, cream, or anything else can make your drink not so innocent. For those who like a snack with a cup of coffee: use berries or nuts instead of sweets.
Set no limits for yourself! You can still maintain a calorie deficit even with some junk food in your diet. It is even beneficial to your mental health as you don’t have to live with restrictions. So you can treat yourself with some not perfectly healthy meals or snacks from time to time. There will be no harm to your body.
Of course, you need to maintain healthy proportions in your diet. 80/20 or Pareto principle works well in many areas of life, and diets are no exception. For example, if you need to eat 1600 calories a day, you can leave up to 320 calories for whatever you want to eat. It can be a piece of chocolate, some cookies, or pastry. You can also replace your favorite junk foods with healthier or lower-calorie options.
Control the amount of high energy density foods you consume, such as nuts, sauces and dressings, sugary snacks, and cheese.
Avoid situations when you cannot control the amount of food you eat. It is quite easy to eat a huge bowl of chips and drink 2 liters of cola when you binge-watch Netflix. You won’t eat that much in usual circumstances. So try to be present and conscious during each meal.
You can lose weight, eat tasty food, and enjoy life at the same time. Knowing what food is better for weight loss gives you freedom, not boundaries. You can effortlessly consume fewer calories by just picking the right foods and adjusting a few details in your diet. Try different foods and cooking methods from this list to find what’s perfect for you.
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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Medically reviewed by Dr. Olena Avdiievska, MD, RDN
Fact checked by Ievgeniia Dobrynina
Dr. Olena Avdiievska is a nutritional and medical expert at Unimeal. She is an MD and RDN in Dietology and nutrition and a university professor with 76 scientific publications.
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
