Eating nutrient-rich foods, such as lean protein and legumes, can support your overall health and help you manage your weight.
While weight loss is not a magic bullet for health and not everyone needs to pursue it, it may be something you want to work toward to feel your healthiest. Just make sure to talk with a healthcare professional before making drastic changes.
If losing weight is your goal, these 16 foods may help support aĀ healthy weight lossĀ journey.
1. Eggs
Eggs areĀ incredibly nutrient-denseĀ andĀ high in proteinĀ and fat, which help you feel full.
In aĀ 2020 studyTrusted SourceĀ that included 50 people with overweight or obesity, researchers found that eating eggs and buttered toast for breakfast ā instead of cereal, milk, and orange juice ā increased participantsā feelings ofĀ fullnessĀ for the next 4 hours.
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Similarly,Ā an older studyTrusted SourceĀ involving 48 adults found that those who ate a breakfast containing egg protein, as well as high fiber foods, reported greater satiety (fullness) than those who ate low fiber cereal and milk.
2. Leafy greens
Leafy greensĀ such asĀ kale,Ā spinach, andĀ collard greensĀ pack fiber and nutrients that can help keep you satisfied and hydrated.
Whatās more, leafy greens contain thylakoids, plant compounds thatĀ have been linkedTrusted SourceĀ with increased fullness and better appetite management.
However, more research is needed on the effects of thylakoids from food sources rather than supplements.
3. Fish
Fish is loaded withĀ high quality protein,Ā healthy fats, and other important nutrients. That combination keeps you feeling full andĀ can helpTrusted SourceĀ you manage your weight.
Whatās more, fish ā and seafood in general ā may supply a significant amount ofĀ iodine, which is necessary forĀ maintainingTrusted SourceĀ thyroid function and metabolism.
4. Cruciferous vegetables
Like other vegetables,Ā cruciferous vegetablesĀ such asĀ broccoli,Ā cauliflower, andĀ cabbageĀ are high in fiber and tend to be incredibly filling.
Cruciferous vegetables areĀ great to includeĀ in your meals if you want to lose weight because they are high in fiber andĀ low in calories.
5. Chicken breast and some lean meats
SkinlessĀ chicken breastĀ and leanĀ red meatsĀ such as tenderloin and flank steak pack protein andĀ ironĀ and have less saturated fat than other cuts of meat. All these qualities make them great options to support weight management.
Just be sure to enjoy red meat in moderation and opt for healthier cooking methods, such as baking, roasting, grilling, or sautƩing, when possible to help prevent any negative health effects.
Limiting smoke and wiping away drippings while cooking red meat can alsoĀ help preventTrusted SourceĀ the formation of harmful compounds that have been linked to cancer.
6. Potatoes and other root vegetables
PotatoesĀ andĀ other root vegetablesĀ have several properties that make them wonderful foods for weight loss and optimal health.
On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoesĀ scoredTrusted SourceĀ the highest of all the foods tested.
If you allow potatoes to cool after boiling, they will form large amounts ofĀ resistant starch, a fiber-like substance thatĀ has been linkedTrusted SourceĀ to weight loss in animal studies.
Out of other cooking methods, baking or roasting potatoes will more positively affect your health and weight than frying.
7. Beans and legumes
Beans andĀ other legumes, such as lentils,Ā black beans, and kidney beans, can be beneficial for weight loss.
These foodsĀ tend to beTrusted SourceĀ high in protein and fiber, two nutrients that promote fullness. They also may contain some resistant starch.
8. Soups
Between the slurping, smelling, tasting, cooling, and chewing, soup may take you longer to eat than other foods. ThisĀ may helpTrusted SourceĀ youĀ eat more mindfully.
AĀ 2007 studyTrusted SourceĀ notes that incorporating a vegetable-based clear soup before your meal can also be a way to feel fuller and eat less overall, which may promote weight loss. Broth-based or tomato-based soups promote weight management better than creamy or cheesy soups.
9. Cottage cheese
EatingĀ cottage cheeseĀ is anĀ excellentTrusted SourceĀ way toĀ boost your protein intake. Itās also very filling and high in calcium.
ThereĀ may even beTrusted SourceĀ a relationship between calcium and vitamin D intake andĀ body weight, but more research is needed in this area.
10. Avocados
Not only areĀ avocadosĀ rich in heart-healthy fats, but theyĀ also containTrusted SourceĀ a lot of water and fiber, which make them very filling.
Additionally, they help your body absorb important fat-soluble vitamins. They also contain many important nutrients, including potassium, which is important for managing blood pressure and promoting heart health.
Itās worth keeping in mind that avocados are calorie-dense, so being mindful of portions is key when weight loss is your goal.
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11. Nuts
Nuts are high in heart-healthyĀ unsaturated fatĀ andĀ provideTrusted SourceĀ a good source of protein, fiber, and other plant compounds that benefit heart health.
StudiesĀ have shownTrusted SourceĀ that eating nuts can help improve metabolic health and even promote weight loss.
But as with any high fat food, itās a good idea to be mindful of portion sizes when eating nuts and to stick to the recommended serving size of 1 ounce.
12. Whole grains
Recent studies indicate that a diet rich inĀ whole grainsĀ can helpĀ supportTrusted SourceĀ healthy weight loss to a greater degree than refined grains.
Thatās because theyāre loaded with fiber and contain a decent amount of protein. Notable examples includeĀ oats,Ā brown rice, and quinoa.
13. Chili pepper
Chili peppers contain capsaicin, a substance that makesĀ hot peppersĀ like chili peppers spicy.
Some research shows that capsaicinĀ can improveTrusted SourceĀ how fast your body metabolizes fat and increase your sensation of fullness. Together, these factors may support your healthy weight loss journey.
Still, more research is needed to learn about this effect, especially regarding capsaicin from food sources.
14. Fruit
Most fruits have properties that make them great for helping you reach or maintain a moderate weight.
Even though fruits containĀ natural sugar, theyāre low in calories andĀ loadedTrusted SourceĀ withĀ micronutrients. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.
Whenever possible, itās a good idea toĀ consume a varietyTrusted SourceĀ of fruits of different colors, particularly those that are in season, such as strawberries, peaches, blueberries, apples, or grapes.
15. Chia seeds
Chia seedsĀ are highly nutritious and rich in fiber, which can promote feelings of fullness.
In one smallĀ 2017 studyTrusted SourceĀ involving 24 adults, those who ate either 0.25 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds withĀ yogurtĀ as a midmorning snack had increased feelings of fullness and ate less at lunch.
Whatās more, chia seeds areĀ high in omega-3 fatty acidsTrusted Source, whichĀ may supportTrusted SourceĀ weight management.
16. Greek yogurt
Greek yogurt is great for weight management, as itĀ containsTrusted SourceĀ a good amount of protein per serving.
Whatās more, certain types of yogurt contain beneficial live and activeĀ probioticĀ bacteria cultures thatĀ can help improveĀ your gut function.
Consider choosing full fat yogurt. While the evidence is still mixed, some studies show that full fat dairyĀ is associatedTrusted SourceĀ with a reduced chance of developing obesity and type 2 diabetes over time.
In addition, full fat dairy can help you feel fuller longer, though someone who is adding nuts and seeds to their yogurt might not necessarily benefit from a full fat yogurt because the nuts and seeds add plenty of healthy fats. Also, doubling up may only increase the number of calories being consumed.
Frequently asked questions
What foods help weight loss?
Fruits and vegetables are high in fiber but low in calories, so eating them in place of higher calorie snacks may help withĀ weight loss. Losing aboutĀ 1ā2 poundsTrusted SourceĀ per week is generally considered the quickest healthy weight loss rate.
What foods burn more belly fat?
AĀ 2022 studyTrusted SourceĀ involving 260 men and 200 women with type 2 diabetes suggests that following aĀ high fiber dietĀ may support decreasedĀ body fat. Examples include chia seeds, whole grains, cruciferous vegetables, and legumes.
But foods on their own cannot influence your bodyās fat-burning process. The only way you can encourage your body to burn fat is byĀ eating fewer caloriesĀ than it burns.
What food burns the most weight?
High protein foodsĀ may beTrusted SourceĀ especially helpful for weight loss. Lean meat, fish, legumes, and dairy products are great sources of protein. But to lose weight, you also need to make sure youāre eating fewer calories than your body burns.
The bottom line
Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a moderate weight. These are mainly whole foods like fish, lean meats, vegetables, fruit, nuts, seeds, and legumes.
Eating these nutritious foods in moderation and staying physically active can support paving a path that leads to a health-promoting lifestyle.
