14 Foods That Could Help You Lose Weight

Foods to eat to lose weight

1. Apples

These crunchy beauties are low in calories, high in fiber and filling, all attributes that benefit weight loss. A medium apple contains approximately 5 grams of fiber, enough to slow digestion so you don’t feel hungry after a snack or a meal. Apples also boast a high water content; about 85 percent of their weight is water, which helps to temper your appetite. According to the Cleveland Clinic, apples make a satisfying snack, and choosing a healthy snack over a doughnut can help you maintain a healthy weight. So grab an apple on your way out the door. You’ll look better and feel better.

2. Asparagus 

The delicate stalks of asparagus, which are harvested in spring, are low in fat and calories — really low. Half a cup, five cooked spears, contains only 20 calories, but those lovely stalks are high in soluble and insoluble fiber. Both types help keep you feeling full between meals because your body digests fiber slowly, so you’re less likely to get hungry. The downside: Asparagus contains a unique compound that gives urine a punky odor. Take heart: The odor generally dissipates within 24 to 48 hours. 

3. Avocados 

What all avocados have in common, whether small or large, is that they’re pear-shaped, have creamy green flesh and a pit and are packed with calories. But those calories don’t necessarily mean that avocados will pack on pounds. People who eat avocados routinely tend to feel fuller for longer and eat less throughout the day. A study published in the journal Nutrients concluded that men and women who weren’t overweight to begin with and ate avocados regularly had lower odds of becoming overweight or obese. 

4. Broccoli 

Green heads of broccoli are available year-round, mild in taste and, best of all, beneficial in weight loss. Water accounts for more than 90 percent of broccoli’s content. Carbs, protein and a little fat make up the rest. Broccoli, like other nonstarchy vegetables, is low in calories (about 35 per cup) and rich in fiber, making it a filling food that can help control weight. The leaves and stems of broccoli are nutritious, but the florets have an even higher concentration of nutrients and phytochemicals, naturally occurring chemical compounds produced by plants. However, you may want to introduce broccoli into your diet slowly; it has been known to increase intestinal gas and flatulence.

5. Fish

For older adults looking to cut calories from fattier meats, fish—especially canned varieties packed in water—can be a great option. It’s loaded with omega-3 fats, rich in nutrients like vitamin D and selenium, high in protein, and low in saturated fat.

Including one to two 3-ounce servings of fatty fish per week, such as salmon, herring, mackerel, anchovies, and sardines, may lower the risk of dying from heart disease by 36%, according to a JAMA review of 20 studies.

6. Carrots 

Forget the Bugs Bunny jokes, it’s time to take carrots seriously. Research suggests that including fiber-rich carrots in your diet helps curb your appetite. If you want to lose weight, eat food that contains more water and fewer calories. Here’s where carrots come in. A medium raw carrot is about 88 percent water and contains only 25 calories. If you’ve had enough of orange carrots, the most popular color, you can also find red, purple, yellow and white carrots. 

7. Cottage cheese 

People generally don’t think of cottage cheese as sophisticated or suave or worldly. But its lumpy looks hide a world of benefits, according to dietitian Julia Zumpano, of the Cleveland Clinic. Forget Swiss cheese or cheddar and head straight for cottage cheese, she advises. It’s high in protein, which helps curb your appetite and manage hormones associated with appetite and digestion. And, believe it or not, cottage cheese has become trendy. For those with lactose intolerance, cottage cheese has lower levels than many dairy foods, and lactose-free cottage cheese is available.

8. Eggs 

Whether you scramble them, hard-boil them or coddle them, eggs are a great way to start the day if you’re trying to take off extra pounds. They’re low in calories and packed with protein, which takes longer to digest, leaving you feeling satisfied and less likely to overeat at your next meal. An Australian study that provided either a breakfast of eggs and toast or cereal with milk and orange juice to overweight or obese men and women found that those who ate the egg breakfast felt less hungry and ate significantly less at lunch. Those concerned about their cholesterol may want to avoid or limit eating egg yolks and enjoy egg whites instead. For example, try an omelet with three egg whites and just one egg yolk.

9. Lentils and other pulses 

Lentils, chickpeas, beans and peas all belong to a plant family called legumes with edible seeds known as pulses. Eating about one serving a day of these nutritionally dense seeds promotes a feeling of satiety, a term researchers use when they mean a person has eaten enough to feel full. This satiety may lead to weight loss and better weight management. According to a study from the University of Toronto, participants lost an average of ¾ of a pound over six weeks by simply adding less than a cup of these seeds to their regular diet. Even more important, this modest amount seemed to prevent them from gaining it back. 

10. Mushrooms 

Add sauteed mushrooms to your scrambled eggs in the morning for a great way to start the day. “Mushrooms can be an important part of a diet that helps with weight loss,” says Andrea Glenn, a postdoctoral research fellow at Harvard T.H. Chan School of Public Health. Highly nutritious mushrooms contribute a savory flavor called umami to food without much in the way of fat or calories, so they may help people feel full for few calories, Glenn notes.  

11. Oats

Oatmeal, a soothing, old-fashioned breakfast standby, doesn’t look like much, but it packs a mighty punch. People who eat cooked oatmeal regularly have a lower risk of becoming overweight. A cup of cooked oatmeal contains about 160 calories — not much — and nearly 4 grams of a soluble fiber called beta-glucan, which encourages a feeling of fullness and dampens the urge to overeat. To add pizzazz to your morning bowl of oatmeal, dress it up with apple slices, fresh berries and chopped nuts. Be cautious about “instant” oatmeal, which tends to be processed and could contain added sugar and sodium and less fiber content.

12. Nuts 

Contrary to what you might expect, studies associate consuming nuts of all kinds with less weight gain. A study in the journal Nutrients determined that eating more nuts may help prevent long-term weight gain. In particular, Brazil nuts contain the mineral selenium, which may improve the health of your thyroid, which regulates metabolism. However, nuts are packed with calories, so portion control is key; aim for about a handful.

13. Pears

Pears come in all shapes — round and plump, chubby, knobby as fists and, of course, pear-shaped. No matter what the fruit looks like, researchers concluded that men and women who made pears part of their everyday diet had a lower body weight than those who ignored them. The people who ate pears were 35 percent less likely to be obese, and their diets were of higher quality. The study, published in Nutrition & Food Science, noted that people who ate pears had higher-than-usual intakes of dietary fiber, vitamin C, magnesium, copper and potassium, all of them important for the body to function well.

14. Leafy Greens

Arugula, romaine lettuce, spinach, kale, ‘spring mix,’ and other leafy greens are an excellent way to pack in nutrients without adding many calories. Even better for weight loss, they’re high in fiber, which helps keep you feeling full longer by slowing digestion, says Rush University System in Chicago.

How to add weight-loss foods to your diet

Keep fruits, vegetables, and other healthy foods you enjoy on hand for easy snacks and meals, says Hawkins. To avoid spoilage, consider stocking up on frozen fruits and vegetables.

Canned fruits and vegetables are another good shelf-stable option, as long as they’re free of added sugar or salt. Tip: Rinsing canned foods before using them can help wash away excess sodium and preservatives.

“I love a hearty salad that includes a green vegetable, a whole grain or starchy vegetable, beans, lentils, or nuts, and healthy fats,” Hawkins adds. “For example, a salad with finely chopped kale, roasted sweet potatoes, toasted walnuts, goat cheese, and a vinaigrette makes a delicious combination. For a complete meal, you could serve it with a salmon fillet.”

Soups and stews are another great way to assemble a balanced meal—plus, they’re budget-friendly if you use leftovers. Think chili with lean ground beef or turkey, beans, and fresh or canned produce paired with a whole grain.

How to find your ideal portion size

For personalized guidance, consider asking your doctor or dietitian for nutrition counseling. Medicare even covers medical nutrition therapy for patients with diabetes or kidney disease.

“Listening to your body’s hunger and fullness cues is helpful so that you’re eating when hungry and stopping when full,” says Hawkins.

For general tips, Hawkins suggests using MyPlate.gov as a resource for understanding food groups and serving sizes tailored to different calorie needs.

“Generally, I recommend making half your plate fruits and vegetables, a quarter lean protein, and a quarter starch to create a filling meal without going overboard on calories,” she adds.