20 Best Weight Loss Foods for you
Written by Shreyanshu Maheshwari
Want to lose weight? Start eating these weight loss foods
Diet Plays an important role in changing or keeping you in shape. People think that dieting means to quit eating or eating less. But dieting means to eat right. You don’t need to quit eating. You just need to quit eating bad and start eating the right.
So, to help you in eating right. The Fitness Levels searched and found out the best weight loss foods for you.
1. Lettuce
Lettuce is one of the best foods to lose weight. The reason why lettuce is such an effective weight-loss food is that lettuce is very much low in calories, and consuming fewer calories than you burn is what makes you lose weight.
It is high in water and fiber that will keep you hydrated and will give you a feeling of fullness.
Lettuce will help you in losing that unwanted weight.
Nutritional Value of Lettuce
Serving Size: 100 grams (g)
Calories: 17 kcal
Fat: 0.3 g
Carbohydrate: 3.29 g (Dietary Fiber: 2.1 g, Sugars: 1.19 g)
Protein: 1.23 g
Vitamins: Vitamin C, Vitamin A, Vitamin K, Folate, Choline
Minerals: Calcium, Phosphorous, Magnesium, Potassium, Sodium
(source)
2. Egg Whites
Egg whites cover almost all the aspects of great weight-loss food. Egg whites are high in protein.
The protein present in them will keep you feeling full, and the protein can also boost your metabolism because of the thermic effect of food, which will lead to fat loss [1].
Egg whites are not just great foods for weight loss, but they are also great for building muscles.
Egg whites are low in fat, cholesterol, and calories. You must consider egg whites in your diet plan for weight loss.
Nutritional Value of Raw Egg Whites
Serving size: 100 grams (g)
Calories: 52 kcal
Protein: 10.9 g
Fat: 0.17 g
Carbohydrate: 0.73 g (Dietary Fiber: 0 g, Sugars: 0.71 g)
Vitamins: Riboflavin, Niacin, Folate, Vitamin B12, Pantothenic Acid, Choline, Betaine
Minerals: Calcium, Phosphorus, Magnesium, Selenium, Potassium, Sodium, Iron
(source)
3. Oats
Nutritional Value of Oats
Serving size: 100 grams (g)
Calories: 379 kcal
Protein: 13.2 g
Fat: 6.52 g
Carbohydrate: 67.7 g (Dietary Fiber: 10.1 g, Sugars: 1 g)
Vitamins: Folate, Pantothenic Acid, Niacin, Thiamin, Riboflavin, Vitamin B6
Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese
(source)
4. Broccoli
Nutrients present in Broccoli make it a super vegetable. Broccoli is among the best fat loss foods.
It is low in calories and low-calorie foods are what you need for weight loss.
Broccoli is also packed with essential nutrients and is also high in fiber, which will make you feel full longer.
According to a study, Cruciferous vegetables like broccoli are known to reduce plasma LDL cholesterol (4).
Nutritional Value of Raw Broccoli
Serving size: 100 grams (g)
Calories: 34 kcal
Protein: 2.82 g
Fat: 0.37 g
Carbohydrate: 6.64 g (Dietary Fiber: 2.6 g, Sugars: 1.7 g)
Vitamins: Vitamin C, Vitamin K, Folate, Vitamin A, Vitamin E, Pantothenic Acid, Niacin
Minerals: Calcium, Magnesium, Phosphorus, Potassium, Sodium, Selenium, Zinc, Iron
(source)
5. Green Tea
If you are planning a diet for weight loss, you need to mention Green tea. This fat loss food contains substances like caffeine and Catechins that can boost metabolism (5,6).
An increase in metabolism will help you to burn more calories.
To burn the fat, first, your body must break it down in the fat cell and then move it into the bloodstream. So this way, drinking green tea will promote your fat breakdown.
Keep in mind that you must not add any cream or sugars to it, as this will increase your overall calorie intake and will lead you to gain weight instead of losing it.
Nutritional Value of Green Tea
6. Vegetable Soup
Vegetable Soups are not just tasty but also a great addition to a diet plan for weight loss.
Why? Because, Vegetable soup is rich in fibers, and fibers will absorb water and expands, and this makes you feel full and slows down digestion, which will make you eat less.
It also has low-calorie content, and consuming fewer calories than you expend is what makes you lose weight.
Vegetable soups are rich in vitamins and minerals. They are healthy foods to lose weight.
7. Coconut Water
How Coconut water can help you lose weight and why you should consider it in your diet for weight loss.
Well, Coconut water is extremely low in calories compared to other sugary beverages.
You can enjoy Coconut water for summer refreshment instead of other soft drinks which are loaded with sugar.
Coconut water keeps you hydrated, and after a heavy workout, when you lose electrolytes in sweat, Coconut water will replenish those electrolytes.
Nutritional Value of Coconut Water
Serving size: 100 grams (g)
Calories: 19 kcal
Protein: 0.72 g
Fat: 0.2 g
Carbohydrate: 3.71 g (Dietary Fiber: 1.1 g, Sugars: 2.61 g)
Vitamins: Vitamin C, Folate, Choline, Riboflavin, Niacin
Minerals: Calcium, Magnesium, Potassium, Phosphorus, Sodium, Iron, Zinc, Manganese, Selenium
(source)
8. Apple
Apple is an amazing weight loss fruit. Apples have a low glycemic index, as a result, they do not spike blood sugar.
This weight-loss food is packed with water and fiber. A medium-sized apple consists of 86% of water. Due to its high water and fiber content, the apple will give you a feeling of fullness.
But if you will remove the skin of the apple, you will lose half of its fiber.
If the goal is weight loss, then eating a whole apple is recommended instead of drinking apple juice because the apple juice will contain much more sugar and fewer fibers than compared to an entire apple.
Nutritional Value of Apple
Serving size: 100 grams (g)
Calories: 19 kcal
Protein: 0.72 g
Fat: 0.2 g
Carbohydrate: 3.71 g (Dietary Fiber: 1.1 g, Sugars: 2.61 g)
Vitamins: Vitamin C, Folate, Choline, Riboflavin, Niacin
Minerals: Calcium, Magnesium, Potassium, Phosphorus, Sodium, Iron, Zinc, Manganese, Selenium
(source)
9. Water
Yes! You heard it right. Water can also helps you to lose weight. How?
Drinking-Water before a meal takes up space in the stomach that gives you a sense of fullness, and this will stop you from eating more.
Drinking water induces thermogenesis, this will increases the number of calories you burn (7).
If the water is cold, it will help you burn slightly more calories because, to warm up the water to your body temperature, your body will burn more calories.
Water keeps the body hydrated, which helps the kidneys to filter toxins and waste. Water is necessary to burn fat from food and drink, as well as from stored fat. This weight loss drink consists of Zero Calories.
10. Sweet Potato
People have a myth in mind that Sweet potatoes can make them gain weight. But it is one of the best weight loss foods that can help you lose weight.
Sweet Potatoes have a high amount of dietary fibre. These Dietary Fibers are bulky and take up a lot of space in the stomach. These fibers are also slow to digest, which will help to keep you full for a long time, and will prevent overeating.
You should add sweet potatoes to your diet for weight loss.
Compared to other starchy carbs, Sweet potatoes have a low glycemic index, which results in a less immediate impact on blood glucose levels.
This weight-loss food also has relatively low-calorie content, which is very important if trying to lose weight.
Nutritional Value of boiled/cooked Sweet Potato
Serving size: 100 grams (g)
Calories: 76 kcal
Protein: 1.37 g
Fat: 0.14 g
Carbohydrate: 17.7 g (Dietary Fiber: 2.5 g, Sugars: 5.74 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Choline, Betaine, Pantothenic Acid, Folate, Niacin, Vitamin B6, Riboflavin, Thiamin
Minerals: Calcium, Iron, Magnesium, Manganese, Potassium, Sodium, Selenium, Copper, Phosphorus, Zinc
(source)
11. Carrot
Carrots are low in calories and fat and are highly nutritious. Carrots are loaded with vitamins and minerals.
They are also high in fiber which takes the longest to digest and thus promotes a feeling of fullness.
Carrots are rich in antioxidants. They can lower your blood sugar level. Carrots are rich in Vitamin A which is known to improve eye health.
This weight loss food brings so many benefits with it and you should consider carrots in your diet plan for weight loss.
Nutritional Value of Raw Carrot
Serving size: 100 grams (g)
Calories: 41 kcal
Protein: 0.93 g
Fat: 0.24 g
Carbohydrate: 9.58 g (Dietary Fiber: 2.8 g, Sugars: 4.74 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Manganese, Selenium, Fluoride
(source)
12. Turnip
Turnips have very low-calorie content and are also very low in fat. Consuming fewer calories than you burn is what will make you lose weight.
Turnips are high in fiber, and eating high fiber foods helps keep blood sugar levels stable.
High fiber foods also help you to feel full for a long time. Turnip is rich in Vitamins and antioxidants that help to maintain healthy skin and hair and will also protect your eyes and keep them healthy.
Nutritional Value of Raw Turnip
Serving size: 100 grams (g)
Calories: 28 kcal
Protein: 0.9 g
Fat: 0.1 g
Carbohydrate: 6.43 g (Dietary Fiber: 1.8 g, Sugars: 3.8 g)
Vitamins: Vitamin C, Vitamin K, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline
Minerals: Calcium, Magnesium, Sodium, Iron, Manganese, Potassium, Zinc, Selenium, Phosphorus
(source)
13. Beetroot
Adding beetroot to your Fat loss diet will help to shed that unwanted weight. Beetroot contains extremely low fat and is high in vitamin C and fiber.
The dietary fiber in beetroot promotes weight loss by providing you with the feeling of fullness for a long time.
Beetroot has low-calorie content and is packed with healthy vitamins and minerals, making it highly nutritious.
Nutritional Value of Beetroot
Serving size: 100 grams (g)
Calories: 43 kcal
Protein: 1.61 g
Fat: 0.17 g
Carbohydrate: 9.56 g (Dietary Fiber: 2.8 g, Sugars: 6.76 g)
Vitamins: Vitamin A, Vitamin C, Vitamin K, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Calcium, Iron, Phosphorus, Potassium, Magnesium, Manganese, Sodium, Zinc, Selenium, Copper
(source)
14. Papaya
Papaya is tasty, filled with plenty of antioxidants and minerals, and excellent food to lose weight.
Papaya reduces the cholesterol levels of the body. Enzymes present in papaya help to improve digestion.
Papaya has a low caloric content, and consuming fewer calories than you burn is what makes you lose weight.
If you are looking for fruits for weight loss, you can add papaya to your diet.
Nutritional Value of Papaya
Serving size : 100 grams (g)
Calories: 43 kcal
Protein: 0.47 g
Fat: 0.26 g
Carbohydrate: 10.8 g (Dietary fiber: 1.7 g, Sugars: 7.82 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Niacin, Folate, Pantothenic Acid, Choline
Minerals: Calcium, Magnesium, Iron, Selenium, Phosphorus, Zinc, Potassium, Sodium
(source)
15. Lime Water or Lemon Water
Lemon juice in the morning fights food craving. Also, it has been found earlier that people who maintain this diet tend to lose weight more quickly than others.
Do not overdo the lemon bit. If one lemon helped you lose two kilos, so squeezing four lemons in your juice will not help you lose weight fast!
Never use bottled lemon juice. Only the natural lemon is beneficial, And also remember that lemon has corrosive properties too and your tooth enamel may suffer.
16. Popcorn
Yes! Popcorn can make you lose weight. You can take it as a weight-loss snack. As compared to most snack foods, popcorns are high in fiber.
They are filled with nutrition and help to keep you full for a long time. According to a study, one cup of 15 calories of popcorn is as satiating as one cup of 150 calories of potato chips (8).
Many consider popcorn unhealthy, but the toppings and the way of making are unhealthy. Popcorn is healthy food for weight loss.
Popcorns made on the stove or in Air Popper are the healthiest.
Avoid adding unhealthy toppings to your popcorn like – Butter, Cream, Oil, Sugars, Chocolate, etc., because it will get you more calories that will lead you to gain weight instead of losing it.
Nutritional Value of Air-popped Popcorn
Serving size: 100 grams (g)
Calories: 387 kcal
Protein:12.9 g
Fat: 4.54 g
Carbohydrate: 77.8 g (Dietary Fiber: 14.5 g, Sugars: 0.87 g)
Vitamins: Vitamin A, Niacin, Folate
Minerals: Calcium, Zinc, Manganese, Magnesium, Phosphorus, Selenium, Iron, Potassium, Sodium
(source)
17. Spinach
You must have heard that spinach is good for your health, well that is absolutely true. It is one of the healthiest and best weight loss foods around.
Spinach is high in water and filled with nutrition. It is extremely low in calories, and eating low-calorie foods is what you need to shed that fat.
Spinach decreases the sugar level and is also known to lower blood pressure. Vitamins present in spinach also improve the health and quality of your skin and hair.
With so many benefits you must include spinach in your diet plan for weight loss.
Nutritional Value of Spinach
Serving size: 100 grams (g)
Calories: 23 kcal
Protein: 2.97 g
Fat: 0.26 g
Carbohydrate: 3.75 g (Dietary Fiber: 2.4, Sugars: 0.43 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Calcium, Sodium, Copper, Selenium, Iron, Magnesium, Zinc, Manganese, Phosphorus, Potassium
(source)
18. Chilli
Chilli is a fat-burning food, and eating them can make you lose that unwanted weight. How?
Well, chilli can boost your metabolism. A higher metabolic rate increases the body’s ability to convert foods and beverages into energy and burn fat.
Also, when you eat spicy chilli, your body temperature rises, so to cool it down back body will burn more calories.
According to a study, Capsaicin present in chilli may help you in losing weight (9). Capsaicin also has pain-relieving properties that can help to reduce the pain.
Adding chilli to your Diet Plan for Weight loss will, give you a boost in your weight loss journey.
Nutritional Value Of Green Chilli
Serving size: 100 grams (g)
Calories: 40 kcal
Protein: 2 g
Fat: 0.2 g
Carbohydrate: 9.46 g (Dietary Fiber: 1.5 g, Sugars: 5.1 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Niacin, Vitamin B6, Folate, Choline
Minerals: Calcium, Magnesium, Selenium, Phosphorus, Iron, Sodium, Copper, Manganese, Potassium, Zinc
(source)
Nutritional Value of Red Chilli
Serving size: 100 grams (g)
Calories: 40 kcal
Protein: 1.87 g
Fat: 0.44 g
Carbohydrate: 8.81 g (Dietary Fiber: 1.5 g, Sugars: 5.3 g)
Vitamins: Vitamin A, Vitamin K, Pantothenic Acid, Vitamin E, Choline, Folate, Thiamin, Vitamin C, Riboflavin, Niacin, Vitamin B6
Minerals: Calcium, Manganese, Iron, Sodium, Magnesium, Phosphorus, Selenium, Copper, Potassium, Zinc
(source)
19. Orange
Orange is a great weight loss fruit. It is delicious and low in calories and has the highest amount of vitamin C among citrus fruits. Vitamin C improves your skin quality.
Many people get confused about whether to eat oranges or drink orange juice.
Well, if the goal is weight loss, then eating a whole orange is recommended because a cup of orange juice carries a lot more sugars than a medium-sized orange, and the entire orange contains more fibers than orange juice.
Nutritional Value of Orange
Serving size: 100 grams (g)
Calories: 52 kcal
Protein: 0.91 g
Fat: 0.15 g
Carbohydrate: 11.8 g (Dietary Fiber: 2 g, Sugars: 8.57 g)
Vitamins: Vitamin A, Vitamin C, Vitamin E, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine
Minerals: Calcium, Potassium, Phosphorus, Magnesium, Iron, Sodium, Zinc
(source)
20. Curd / Dahi
Curd is a fat-burning food and can help you to shed those unwanted kilos.
It is high in calcium and protein. Calcium is important for bone health and, has been associated with metabolic processes that reduce fat collection and speed up fat loss (10).
Taking a high protein diet may reduce hunger by giving you a feeling of fullness and can boost your metabolism (11).
Probiotics present in curd will help to improve your digestion.
Take an Uncreamed/Low Fat Curd as it is low in calories. Even if you make curd by yourself, make it with a low fat / uncreamed milk.
If you want to use curd as a Weight Loss Food, remember that the curd must be plain, fat-free, and unsweetened.
Nutritional Value Of No Fat/Uncreamed Curd
Serving size: 100 grams (g)
Calories: 72 kcal
Protein: 10.3 g
Fat: 0.29 g
Carbohydrate: 6.66 g (Dietary Fiber: 0 g, Sugars: 1.85 g)
Vitamins: Vitamin A, Riboflavin, Niacin, Folate, Vitamin B12, Pantothenic Acid, Choline, Betaine
Minerals: Calcium, Phosphorus, Potassium, Magnesium, Iron, Sodium, Zinc, Selenium, Fluoride
(source)