The 18 Most Weight Loss Friendly Foods

Did you know that some foods support weight loss? Eating these foods will boost your metabolism and keep you feeling full through the day…

Weight loss friendly foods can help you balance your meals and control your weight. Remember, not all calories are created the same. Different foodstuffs go through different metabolic paths in the body. They can have a massively different effect on hormones, hunger, and how many calories you burn.

Weight Loss Friendly Foods List 

Eating lots of fiber, protein, healthy carbs, and omega-3 fatty acids that boost your metabolism and keep you feeling full through the day.

Here are the 18 most weight loss friendly foods, supported by science:

1. Leafy Greens

Leafy green vegetables include Swiss chards, collards, spinach, kale, and a few others. They are full of various essential nutrients, which makes them ideal for a weight loss diet. They are loaded with fiber, but low in both carbohydrates and calories.

Eating leafy greens is a perfect way to boost the volume of your meals, minus increasing the calories. These veggies are also exceptionally nutritious and high in all sorts of antioxidants, minerals, and vitamins. This includes calcium that has been found to assists fat burning in some research. ^1 
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2. Coconut Oil

Coconut oil is high in Medium Chain Triglycerides (MCTs), which are fatty acids of a medium length.

These fatty acids have been found to boost satiety compared to some other fats and increase the amounts of calories burned, too. ¹ 

Extra virgin olive oil is also one of the healthiest fats on the world. ¹ 

3. Cruciferous Veggies

Cruciferous vegetables include Brussels sprouts, cabbage, cauliflower, and broccoli. Like other veggies, they are high in fiber and have a tendency to be really fulfilling.

What is more… these kinds of vegetables also tend to contain a good amount of protein. ¹ 

4. Tuna

Tuna is another high protein food that is really low in calories. It’s lean fish… so there is not much fat in it.

Tuna is quite popular among fitness models and bodybuilders who are on a cut, due to the fact that it’s a perfect way to keep protein high, with fat low and total calories.

If you’re trying to highlight protein intake, then choose tuna canned in water (not oil). ¹ 

5. Eggs

New research shows that eating whole eggs in moderation do not badly affect blood cholesterol and cannot cause a heart attack. What is more… eggs are among the greatest foods you can consume if you need to lose weight.

They are high in healthy fats, protein, and can make you feel full with a low amount of calories. ^{1  2  3} 

6. Lean Beef and Chicken Breast

For many years, meat has been blamed for all types of health issues, even with no good evidence to back it up. However, if you’re on a low-carb diet then you should definitely consume fatty meat.

Though, if you’re on a moderate-to-high carb diet, then eating lean meat may be even more appropriate. ¹ 

7. Salmon

Despite some contra versions about this oily fish, salmon is really healthy. It’s also very nourishing, keeping you full for longer with quite a few calories.

Salmon is loaded with healthy fats, high-quality protein, and also contains all kinds of essential nutrients. Herring, sardines, trout, mackerel, and other sorts of oily fish are also a great choice. ¹ 

8. Chia Seeds

Chia are among the most nutritious seeds and the most weight loss friendly foods on the Earth! These seeds contain 12 grams of carb per ounce that is actually pretty high, though, 11 of the grams are fiber.

These makes chia one of the best sources of fiber and low-carbohydrate foods. ¹ 

9. Soups

As listed above, diets and meals with a low energy density are inclined to make people consume fewer calories. Most nutrients with a low energy density are the ones that contain plenty of water, such as fruits and vegetables.

However, you can also simply some water to your food – by preparing a soup. ¹ 

10. Legumes and Beans

Some legumes and beans can be useful for weight loss. This includes kidney beans, black beans, lentils, and some others.

These foods are high in fiber and protein, which are 2 nutrients that have been found to lead to satiety.

They also have a tendency to contain resistant starch.

The problem is that many people have issue tolerating legumes. Hence, it’s important to cook them properly. ¹ 

11. Cottage Cheese

Dairy products are typically high in protein. One of the best choices is cottage cheese –it’s generally just protein with little fat and carbohydrate.

Eating cottage cheese is an ideal way to boost your protein intake. It’s also satisfying, making you feel full with low amounts of calories. Dairy products are also rich in calcium that has been proven to help in the fat burning process. ¹ 

12. Apple Cider Vinegar

Apple cider vinegar is extremely popular in the organic health community.

It’s popular for use in condiments, like vinaigrettes or dressings. Some individuals even dilute it in water and consume it.

Certain studies in humans claim that vinegar could be beneficial for weight loss.

Taking apple cider vinegar at along with a high-carbohydrate meal could increase feelings of fullness and make you eat from 200 to 275 fewer calories for the rest of the day. ¹ 

13. Avocado

Avocado is a unique kind of fruit.

While most fruit is rich in carbs, avocado is loaded with beneficial fats. They are principally high in monounsaturated oleic acid, which is the same sort of fat found in olive oil.

In spite of being mostly fat, it also has plenty of water, therefore, they avocado is not as energy dense as you may think.

Avocado contains many essential nutrients, including potassium and fiber. ¹ 

14. Grapefruit

Grapefruit is definitely the fruit that deserves to be highlighted because its effects on weight loss have been deliberate directly.

In a research of 91 obese people, eating 1/2 fresh grapefruit before meals triggered weight loss of 1,6 kg/ 3.5 pounds over a period of 11 weeks. ¹ 

15. Nuts

Nuts are an incredible snack, containing balanced amounts of healthy fats, fiber, and protein.

Scientists have found that consuming nuts could improve metabolic health and even support weight loss. Some studies have also proven that people who consume nuts tend to be leaner, and healthier, than those who don’t.

However, remember not to go overboard, as most nuts are still quite high in calories. ¹ 

16. Chili Pepper

Consuming chili peppers can be beneficial on a weight loss diet.

Capsaicin, a powerful substance in chili peppers, has been found to increase fat burning in some studies and help reduce appetite.

This potent substance is also sold in supplement form and is the main ingredient in various commercial weight loss supplements. ¹ 

17. Greek Yogurt

Another exceptional dairy food is Greek yogurt.

Yogurt contains probiotic “good” bacteria that can improve the digestive function. Having a healthy gut could potentially help protect against leptin resistance and inflammation, which is the key hormonal driver of obesity.

Remember, you should always choose a full-fat yogurt… research show that full-fat dairy – not low-fat – is linked to a reduced risk of type 2 diabetes and obesity over time. ¹ 

18. Boiled Potatoes

Potatoes have several properties that make them an ideal food, both for optimal health and weight loss. They contain an exceptionally diverse variety of nutrients, a bit of almost all we need.

Turnips, sweet potatoes, and other root veggies are also a great choice. ¹ 

Conclusion:

Weight loss friendly foods can help you eat fewer calories, consume some essential nutrients, and burn more calories. A healthy weight loss program consists of reduced calories, nutritionally balanced eating plan, a reasonable, realistic weight loss goal, regular exercise, and a behavior change plan that can help you stay on track with your weight loss goal. Keep in mind: portions, nutrition, and calories count; even a small amount of weight loss will lead to great health benefits, always strive to develop some good habits and make them last a lifetime. Discuss weight loss with your GP before getting started any diet.