What Should I Eat for Weight Loss?

Some people who are trying to lose weight try cutting their calories. Eating too little can sometimes put you at risk of malnutrition. Research shows that eating less than 1000 calories per day fails to provide the required nutrition that a body needs. It can also lead to mineral and vitamin deficiencies associated with severe health issues.

Wondering; what should I eat for weight loss. You may want to cut your total calorie intake. But eating too little can put your health at risk. According to health specialists, a diet with less than 1000 calories daily will never provide the nutrition your body needs. This low-calorie diet can lead to mineral and vitamin deficiencies, resulting in serious health complications.

Besides, eating fewer calories than your body needs causes the organ tissues and muscles to break down for energy. Similarly, less lean mass means a slow metabolism that is not good for weight loss.

What should I eat for weight loss? List of best foods

Instead of restricting the calorie intake, tries to have healthier foods rather. It’s a way more effective weight loss strategy than calorie restriction. Here is the following list of sustainable and healthy weight-loss foods. These foods are not only beneficial to eat but also benefit weight loss.

1. Egg

Eggs are a popular breakfast food that benefits weight loss. In research on 21 men, the researchers compared the effects of eating a bagel or eating eggs for breakfast on hunger, satisfaction, and food intake. They also observe the blood sugar levels, ghrelin, and insulin, which are also hunger hormones.

In the research, they found that the people who ate eggs during breakfast ate less at their next meal. It means they collectively eat less in 24 hours than those with a bagel in their breakfast.

Besides, it was also reported that the people who eat eggs were less hungry than those who eat a bagel.

2. Lean protein

Lean protein sources like turkey, chicken, and grass-fed lean beef benefit in keeping you full for longer, maintaining blood glucose, and decreasing your cravings. Plant-based proteins like beans, lentils, and legumes have many benefits. They are rich in fiber that makes you feel full.

3. Beans, peas, lentils, and chickpeas

As a group, lentils, beans, peas, and chickpeas are all types of pulses. They are rich and protein and fiber. As mentioned above, this property makes you feel full for more extended periods to avoid overeating.

Like oatmeal, the fiber in pulses slows down digestion and absorption in the body. At the same time, protein aids in releasing hormones to signal fullness. Weight diets that include pulses are much more beneficial for weight loss than others.

4. Fatty fish

The American dietary guidelines suggest having at least two servings of seafood every week. The main reasons are the presence of the essential amino acids that our body can’t prepare, and we have to take them from our diet. In addition to improving your brain and heart health, omega-3 fatty fish benefits in reducing fat.

Salmon, tuna, and sardines are the most commonly used fatty fish. The high protein in seafood also curbs your hunger and makes you feel full. You can add shrimp or frozen fish fillets to your diet; they are less expensive and have the same benefits.

5. Nuts

A study on obese and overweight women was conducted. During the research, one group were given 30 grams of almonds per day, and the second group didn’t include almond. After three months, when data were compared, the women in the nuts group lost more weight than the others.

Besides, the women in the almond group also lose weight from their waist, cholesterol levels, blood sugar, triglycerides, and BMI. Nuts have plenty of fiber and protein that benefit in explaining, due to which they help in explaining body weight. They are also rich in heart-healthy nutrients and fats. Though nuts are super healthy, eating them in excess is not a wise choice.

After losing the desired weight, weight regain is the first concern that comes to mind. In the latest Europe study, researchers found that people who had nuts in their diet gained significantly less weight than those who weren’t eating. They were also low on the risk of becoming overweight.

6. Vegetables


Photo Credit: Robustalive.com

Almost all vegetables are beneficial for weight loss. For example, cauliflower, cabbage, broccoli, cauliflowers, and Brussels sprouts are rich in vitamins and fiber. It benefits in reducing digestive issues. In contrast, green leafy vegetables have protein and are a good source of fiber. Jicama, celery, and other crunchy vegetables have low calories.

7. Tuna

Tuna is another high-protein and fiber food that also fulfills your cravings. It benefits in keeping you full and provides healthy essential fats. Healthy fats in tuna include docosahexaenoic acid, a form of omega-3 fatty acid that helps the heart.

Eating tuna is a great way to increase protein intake and benefit the brain and eyes. If you ate canned tuna, then try the ones canned in water. They will help you by having fewer calories. Your choices may vary according to your day.

8. Dark chocolate

Want to have chocolate after your meal? They have two squares of dark chocolate instead of the milky one. According to a study, people who eat dark chocolates eat 15% less than those who eat milky white.

9. Cottage cheese

Dairy products are rich in protein. Especially cottage cheese, It’s one of the most protein-rich dairy products. It’s essential for maintaining and building muscles; the high calcium amount makes you feel complete for extended periods.

The research says more calcium intake relates to healthy weight management but to confirm this statement still, more research is needed. Some other protein-rich dairy products include skyr and Greek yogurt.

10. Whole grains

According to the latest research, a diet full of whole grains supports healthy weight loss. Besides, cereal grains are a healthy part of your diet and benefit your overall metabolism. They are rich in fiber and have a decent protein amount. Some common examples are quinoa, oats, and brown rice. Both brown and white rice is rich in fiber, improve metabolism, and increase satiety.

Both white and brown rice have a significant amount of starch, especially once cooked and cooled. White rice is just OK, but brown rice is full of nutrients like fiber that will support your weight loss journey.

Refined grains like commercially baked food and white bread are okay to eat if you are eating in moderation. Don’t add these refined grains as your diet foundation. It may be possible that the whole grains on such labels point toward ultra-processed grains. Such things can ruin your weight loss efforts and result in weight gain.

11. Soups

Soup is a delicious way to get whole grains and vegetable benefits. People quickly increase their vegetable and complete grain intakes with the help of soups. But avoid the cream-based soups and those with processed food in them as they don’t have nutritional value.

Tasting, smelling, cooling, slurping, and chewing soups take more time to eat than other fruits. Slow eating will benefit mindful eating. It also helps make you full, feel satisfied, and nourish your body with essential nutrients. Maintaining a healthy weight is vital to respond to the body’s hunger in a mindful way.

If you like to eat more decadent soup, there are many ways to do it by using heavy cream. You can add healthy saturated fat to it. Blending avocadoes in the soup increases the fiber count. You can also garnish the slice avocadoes on the soup.

12. Avocados

Avocado is among the beneficial fruits. Avocados are rich in healthy fats, while other fruits are high in carbs. In addition, avocadoes have a high amount of monounsaturated oleic acid. It is the same fat that is present in olive oil.

Avocados are among the satiating fruits due to their high amount of fiber and water. They are perfect for salads as studies show that eating avocadoes increases the carotenoid antioxidants our body absorbs from the vegetables.

They also benefit the body by absorbing fat-soluble vitamins like A, D, E, and K. Avocados have vital nutrients like potassium and fiber. When adding avocados to your diet plan, remember that they are energy dense. While losing weight, mindful eating and portion control should be your priority.

Try noticing your body’s hunger and fullness clues to understand better.

13. Chili pepper

Eating chili peppers is beneficial in a weight loss diet. They have capsaicin, which makes them similar to chilis spicy. Some studies show that they can improve the fat metabolism in the body, which benefits the fullness sensation. They are also beneficial in supporting your weight loss goals.

The commercial weight loss market is even present in the supplement form. It is famous because of the presence of different studies that proves the benefits of capsaicin supplements in the metabolism.

A review shows that the effect yielded an average of 33 calories burned daily than those who didn’t take the capsaicin supplement. Though still, more research is needed to understand the capsaicin effect from food sources thoroughly. Besides, it has no impact on people who are used to eating spicy food as it was believed that they had developed a certain tolerance level.

14. Grapefruits

Grapefruits are very beneficial in weight loss, especially if you are pre-diabetic. Researchers found that overweight people eating half grapefruit before every meal shed about 3 ½ pounds within 12 weeks. The people who were drinking its juice had the same results.

In grapefruit juice, there is no unique fat-burning property; it just makes the person feel full for longer. People on certain medications are advised to avoid grapefruits. So before taking it, makes sure to consult your doctor.

15. Cruciferous vegetables

The cruciferous vegetables include cabbage, broccoli, cabbage, and Brussels sprouts. Like many other vegetables, these vegetables are rich in fiber, making you feel full for longer. These vegetables have decent amounts of proteins. Not as much as animals, but still high for vegetables.

Cruciferous vegetables are the perfect food for weight loss meals because of the perfect combination of fiber, protein, and low-calorie content. They are also high in nutrition and contain compounds that lower cancer risk. Note that no fixed amount of cruciferous vegetables can replace the recommended cancer screening and proper treatment.

Lose weight safely

These days most nutritionists are not advising restricted calorie diet for weight loss. The safest way of losing weight is to enjoy good quality, unprocessed foods and whole grains. They will benefit in controlling your hunger and increasing your fat burning and metabolism.

Restrict yourself from fried foods, processed foods, and refined sugars. You can quickly meet your goal by paying attention to your portion size. You can also follow the half plate strategy in which you take a plate that contains half vegetables and fruits, a quarter of fiber and carbohydrates, and a quarter of protein.

Eating a variety of healthy food will also benefit your gut health. A healthy gut means a strong insulin response, decreased inflammation, and improved immunity. You will feel more mentally and physically strong by making such positive changes in your diet. It will also motivate you to keep going.


Many foods are delicious to eat, full of nutrition, and support our primary goal of maintaining a healthy weight. These are mainly whole foods like lean meat, vegetables, fish, legumes, nuts, and seeds.

Some minimally processed foods like oatmeal and probiotic yogurt are perfect for your ideal meal. Having nutritious food with regular exercise is an excellent way to live healthier lives. I hope this detailed article on “What should I eat for weight loss?” has made all your confusion clear. 


Which food helps you burn belly fat?

Here is a list of a few foods that are especially beneficial in burning your belly fat.

  • Yogurt
  • Edamame
  • Beans
  • Broccoli
  • Dilute vinegar
  • Salmon
  • Red bell peppers

What should I do to lose weight?

Here are some beneficial tips that will benefit you in losing weight.

  • Have regular meals
  • Don’t skip your breakfast
  • Always read food labels
  • Become more active
  • Take plenty of water or drinks like lime water
  • Use a smaller plate while eating
  • Take food rich in fiber
  • Eat plenty of fruits and low-carb vegetables

Is rice good for losing weight?

In terms of weight loss, white rice is neither favorable nor detrimental to weight loss. However, a diet with more whole grains, like brown rice, is beneficial for weight management and even losing weight.








Harper Krouse
Harper Krouse

Harper is an experienced writer who writes about health, fitness, and food. She is a precision nutrition level 1 coach and a licensed personal trainer. She loves to ride her bike and travel all over the world to find tough and sweet sessions. She can be found meditating, lifting weights, and going for walks with her partner in the woods.