Food That Helps You Lose Weight

food that helps you lose weight

Not all foods are created equal. Some give you loads of energy, some do relatively little, and some help you lose weight. I’m going to focus on that last category for today’s blog. While exercise is very effective at burning calories, it is rendered useless unless you have the right diet to accompany it. I have compiled a list of the ultimate food that helps you lose weight. You don’t have to live on just fruit and veggies to achieve your dream body!

Food That Helps You Lose Weight

Here is some food that helps you lose weight, backed by science of course (in no particular order).

1. Salmon

Salmon has often been hailed as super-food, and for good reason! It is choc-full of high-quality protein, healthy fats, and various important nutrients. It is also full of iodine, a nutrient that is vital for proper thyroid function, which is necessary to keep your metabolism at full-optimization. The reason behind salmon’s weight-loss miracle is that it is also loaded with omega-3 fatty acids. These have been proven to help reduce inflammation, which is known to play a key role in obesity and metabolic disease.

2. Apple Cider Vinegar

Apple cider vinegar has gained itself somewhat of a following in the weight-loss community. While it is often used in salad dressings and vinaigrettes, some people also consume it on its own (diluted with water of course). More than a few studies have found that it can be a very useful tool for losing weight. Amazingly, taking a small amount of apple cider vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day!

3. Avocado

Now, here’s a food whose reputation precedes itself. There’s a reason you can’t stop seeing those annoying (but very aesthetically pleasing) avocado on toast pictures on social media, the world has gone mad for it, and here’s why! Avocados are loaded with what we call “healthy fats”, particularly monounsaturated oleic acid, the same type of fat found in olive oil. They also contain a lot of water, fiber, and potassium. They are the perfect accompaniment to salads and go with pretty much anything, just remember to eat in moderation.

4. Beans and Legumes

Beans and legumes are among the best food that helps you lose weight. Lentils, black and kidney beans, and many others extremely high in fiber and protein, two nutrients that are proven to lead to weight loss. A lot of people are intolerant to the starch within them so make sure to prep them properly to avoid any digestive problems!

5. Tuna

Tuna is very low in fat making it a great food that helps you lose weight! It is a lean fish meaning that it is very high in protein so it is great food for people looking to put on muscle while maintaining a relatively low-calorie intake. If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

6. Nuts

Nuts have long been a firm favorite in the snack department among fitness fanatics. While they may be high in fats (not as many as you think though), they also contain balanced amounts of protein, fiber, and healthy fats. Research has been done into the metabolic properties that nuts possess and has found that people that incorporated them into their diet tend to be healthier and leaner than those who don’t. If you’re a notorious binge-eater, it may be best to avoid them as they should only be eaten as a snack in moderation.

7. Whole Grains

Somewhat unfairly, whole grains have earned themselves a bad rep as food that helps you lose weight. However, some types are most definitely healthy such as brown rice, oats, and quinoa! Oats are full of beta-glucans, soluble fibers that have been proven to increase feelings of hunger and ameliorate metabolic health. It is important to note that refined grains are not always a healthy choice. In some cases, foods that have “whole grains” on the label are highly processed junk foods that are detrimental when it comes to weight loss. If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs.

8. Fruit

It is universally agreed that fruit is healthy, despite its sugary properties. Many studies have proven that people who consume more fruit (along with veg) tend to be much healthier than people who don’t. While correlation doesn’t necessarily equal causation, fruit is a great food that helps you lose weight (particularly grapefuit). They contain natural sugar but also have a low energy density and take a while to chew. Their fiber content also helps stop sugar from being released too quickly into your bloodstream.

9. Chia Seeds

Are you even a fitness influencer if you haven’t made yourself a fruit bowl smoothie laden with chia seeds? No is the answer. Chia seeds are among the most nutritious foods on the planet and are henceforth one of the best food that helps you lose weight. They are among the best sources of fiber and are relatively low-carb and are great at reducing appetite. Due to the fact they are so high in fiber, they are capable of absorbing up to 11–12 times their weight in water, turning almost gel-like and expanding in your stomach.

10. Cruciferous Vegetables

While you may not be able to pronounce the word, it just definitely be something you incorporate into your diet if you want to lose weight! These types of veg are broccoli, cauliflower, cabbage, and Brussels sprouts. They are incredibly high in fiber and protein compared to most vegetables meaning you will improve your overall health and weight just by eating them!