49 Surprising Foods that Promote Weight Loss

Mix up the meal plan with these slimming foods.

individual egg and spinach bowl

Woman cannot live on kale alone. We’re pretty sure someone said that once, so we’re sharing 49 surprising foods that promote weight loss. Add a few to your healthy foods shopping list this week.

Chances are you already have a good sense of what types of foods will help you lose weight and keep it off. For example, your mind might immediately go to popular foods like spinach, kale, or apples.

However, Mother Nature offers so much more when it comes to delicious foods for weight loss. Some, like avocados, are foods naturally high in fat—in fact a type of healthy fat that aids weight loss. Other surprising foods are full of fiber, vitamins, and other nutrients, but they’re lesser known than their diet staple counterparts.

1. Almond Butter
This nut-based spread is a delicious, healthy alternative to processed spreads, like margarine. Strawberry, Almond Butter, and Oatmeal Breakfast Parfait is a tasty way to start the day, and a Clean Eating Almond Butter and Jelly sandwich makes for a yummy lunch.

2. Apple Cider Vinegar
Maybe one of the most surprising weight loss foods, this pantry staple helps prolong feelings of fullness, which suppresses the appetite. Learn more in Apple Cider Vinegar: Folk Remedy or Weight Loss Secret?

This weight loss food can be helpful in other ways, too! Check out these 50+ Uses for Apple Cider Vinegar.

3. Asparagus
More than just a pretty face, asparagus delivers fiber to help you feel full. Add Chicken, Broccoli, and Asparagus Stir Fry, Crustless Asparagus Quiche, Cream of Asparagus Soup, or Asparagus with Feta Yogurt Mint Dressing to your weight loss menu plan this week.

 

Avocado-Breakfast-Pizzas1
Avocado Breakfast Pizza

 

4. Avocado
This superfood is high in fat burn-boosting monounsaturated fats. Yes, you can keep the guac if you want to lose weight! Be sure to prepare healthy recipes, like: Classic Guacamole, Avocado Breakfast Pizza, Avocado and Mango Salad, and Grilled Chicken and Avocado Tacos with Cilantro Crema.

Learn more about what avocados can do for you here.

5. Beans & Legumes
Black beans, lentils, kidney and pinto beans are excellent non-animal protein sources that contain generous amounts of fiber which makes us feel fuller, longer. Enjoy these delicious recipes which contain a hefty amount of protein and fiber: Protein Packed Black Bean & Lentil SoupQuinoa with Black Beans, and Protein Bean & Quinoa Wraps.

6. Black Pepper
This spice contains a substance that research suggests may prevent the formation of new fat cells [1]. Try our One-Pot Black Pepper Chicken or Black Pepper with Salmon and Avocado Salad

7. Celery
Foods for weight loss, like celery, are a smart choice because they’re low in calories. Munch on celery as a snack or slice it into salads. We love to crunch on celery in our Clean Eating Chicken Salad and sip it in our Super Green Detox Drink.

8. Cherries
Cherries are a scrumptious, fiberlicious addition to any weight loss menu. They also offer anthocyanin, which boosts fat-fighting enzymes. Indulge in a Chocolate-Cherry Almond Shake or a Cherry-Chocolate Trifle.

9. Chia Seeds
Rich in protein, fiber, and antioxidants, these seeds also deliver omega-3 fatty acids. Superfood Chia Energy Bites are a no-bake energy food your sweet tooth will enjoy.

Check out these 16 Ways to Make Chia Seeds a Part of Every Meal.

10. Chili Peppers
Get spicy with weight loss foods like these peppers. They’re rich in capsaicin, a substance that naturally boosts calorie burn.

Be sure to try our Chicken and Black Bean Chili and read up on the Health Benefits of Chili Peppers to learn more.

11. Cinnamon
Stimulate the metabolism the natural way with this spice. Snack on Slow Cooker Cinnamon & Honey Nuts or Whole Grain Cinnamon Pita Chips and wake up to our Cinnamon Apple Breakfast Quinoa.

12. Coconut Oil
Coconut oil contains healthy fats, which may reduce belly bulge and cut BMI (body mass index). Learn about these 101 Uses for Coconut Oil.

Learn more by reading 6 Ways To Use Coconut Oil In Your Recipes.

13. Coffee
Java offers a temporary metabolism boost. Avoid the extra calories and refined sugar in cafe coffee drinks and enjoy Morning Joe in the Raw instead.

 

Chocolate Peanut Butter Protein Smoothie
Chocolate Peanut Butter Protein Smoothie

 

14. Dark Chocolate
Call it luck. Call it magic. Call it whatever you like. Research suggests dark chocolate consumption is linked to lower BMI [2]. Treat yourself to Dark Chocolate Nut Clusters, Quinoa Chocolate Drops, or our Chocolate Peanut Butter Protein Smoothie.

15. Dates
Dates are high in filling fiber and make an excellent all-natural sweetener in recipes like healthy Quinoa Almond Joy Bars. You might also like our Stuffed Dates with Goat Cheese.

16. Dessert
It will be easier to stay on track with a new healthy lifestyle if you allow yourself a treat once in a while. Check out Skinny Ms. Desserts for delicious, indulgent recipes, that are also good for you.

We think you’ll love: Skinny Mini Blueberry Cheesecakes, Skinny Mint Cookies, Slow Cooker Molten Lava Cake, and No Bake Lemon Berry Cups.

17. Dried Prunes
Researchers found that people eating fiber-rich dried prunes lost more weight than those who didn’t eat them. The prune-eating group also reported feeling fuller longer [3]. Try substituting prunes for the dates in our No Bake Fudge Brownie Bites.

18. Eggs
Once a weight loss no-no, eggs are packed with the protein that fills you up while fueling calorie-burning lean muscle. Rise and shine with: Egg and Avocado Toast, Individual Egg and Spinach Bowls, Pita Pocket Breakfast Sandwich, or Crustless Vegetable Quiche.

Or, enjoy an Avocado and Egg Salad Sandwich for lunch.

19. Extra Virgin Olive Oil
EVOO is one of the weight loss foods that delivers monounsaturated fats for better fat burn, but it also has other uses. Check out these 50 Benefits of Olive Oil.

 

Slow Cooker Homestyle Potatoes with Garlic and Rosemary
Slow Cooker Homestyle Potatoes with Garlic and Rosemary

 

20. Garlic
This flavorful bulb is a thermogenic food, which means it offers a temporary natural metabolism boost. Dig into Creamy Garlic Mashed Cauliflower, Spicy Garlic Shrimp, or Slow Cooker Homestyle Potatoes with Garlic and Rosemary.

Learn more about what garlic can do for you here.

21. Ginger
A root vegetable that is often used in stir-fry recipes and added to smoothies for its medicinal purposes. This tropical plant is often referred to as a superfood powerhouse. Ginger creates an internal body heat which aids in boosting metabolism; subsequently resulting in fat loss. Lemon Ginger Detox Drink has 11 calories and is the perfect way to start your morning.

22. Grapefruit
This citrus fruit is low in calories and packed with fiber. It can interfere with certain medications, so always check with a pharmacist or physician before adding it to your diet. Add Avocado and Grapefruit Salad to your lunch menu, and make your mouth happy.

23. Green Tea
This drinkable food for weight loss contains catechins, substances that reduce fat storage and inhibit the growth of new fat cells. Enjoy it unsweetened or try Orange Pomegranate Green Tea.

Here are 3 Reasons Why Green Tea is a Superfood.

24. Hemp Seeds
Fiber-filled seeds, like hemp, are an easy-peasy way to add weight loss foods to your menu. Sprinkle them on salads, or enjoy them in recipes like Three-Seed Berry Parfait or our Lean Green Protein Smoothie Bowl.

25. Kefir
The love child of milk and yogurt, kefir offers protein plus digestive system-boosting probiotics. Start your day with a Blueberry Lemon Scone with Kefir and learn more about what this ancient protein can do for your health here.

26. Kiwi
Protein in fruit? You bet. One kiwi delivers about 4 grams of the lean-muscle building nutrient. Enjoy a Turnip, Kiwi, and Pomegranate Salad or blend yourself a Mango & Kiwi Shake. Either way, you’ll be reaping kiwi’s benefits.

27. Chocolate Milk, Low-Fat
This family staple has an ideal carb-to-protein ratio, making it perfect for nourishing lean muscle. Believe it, or not, chocolate milk can even help you achieve a flat belly. Learn more on our list of the Top 25 Flat Belly Foods.

28. Mushrooms
‘Shrooms are low in calories, and they provide a filling alternative to meat in recipes. Plus, they can taste amazing, too! Give our Marinated Mushrooms, Quinoa Stuffed Portobello Mushrooms, Cremini Mushroom Soup, or Black Bean Mushroom Burgers a try, and we think you’ll agree.

Here are 3 More Reasons Why You Should Eat Mushrooms.

29. Oatmeal
Breakfast time, snack time, anytime! Oatmeal recipes made with steel-cut oats, like Clean-Eating Refrigerator Oatmeal, Slow Cooker Hot Chocolate Oatmeal, and Creamy Almond Oatmeal are loaded with fiber to keep you feeling full longer.

Check out these 13 Ways to Jazz Up Your Morning Oatmeal.

30. Pasta, Whole Wheat
Swapping out refined pasta for whole wheat varieties, like in this Chicken and Broccoli Pasta Toss, will boost healthy whole grains in your diet. Be sure to stick to proper portions!

You’ll love our: Creamy Pesto Pasta Salad, Mediterranean Penne with Sun-Dried Tomatoes, Chicken and Broccoli Pasta Toss, and Slow Cooker Cheesy Spaghetti.

Find more deliciously healthy pasta recipes here.

31. Pear
This fruit offers pectin, which creates a feeling of fullness. Go homemade gourmet with Roasted Pear Sandwich with Baby Spinach and try these Slow Cooker Cranberry Poached Pears for dessert.

32. Pistachios
These nuts deliver protein and healthy fats to make them one of the foods for weight loss to add to your shopping list. Try Pistachio-Crusted Baked White Fish Fillet, Slow Cooker Chocolate Pistachio Pudding, and Herbed Couscous with Arugula and Pistachios.

33. Pizza
No. Not a mistake. Healthy homemade pizza recipes are a great way to incorporate whole grains and veggies into the menu. Try Clean-Eating Pizza- BBQ Chicken or 6 Clean-Eating Homemade Pizzas.

34. Pomegranate
This is an all-around healthy choice, and the seeds in particular offer plenty of fiber to help you reach weight loss goals. Enjoy our Slow Cooker Pomegranate Chicken Breasts.

35. Potatoes
Research suggests potatoes can be part of a healthy lifestyle [4]. Our Twice-Baked Potatoes are a better alternative to traditional baked potato recipes.

You might also enjoy: Slow Cooker Homestyle Potatoes with Garlic and Rosemary, Slow Cooker Skinny Potato, Leek, and Corn Chowder, and Slow Cooker Cream of Potato Soup.

 

Crispy Kale and Pumpkin Croquettes
Crispy Kale and Pumpkin Croquettes

 

36. Pumpkin
This fall classic, which is delish in recipes like Crispy Kale and Pumpkin Croquettes, Pumpkin Spice Smoothie, and Slow Cooker Pumpkin Pie Steel-Cut Oats- with no sugar added is loaded with body-loving fiber.

37. Puréed Vegetables
One study discovered that adding pureed veggies, like squash or cauliflower, to every meal reduced overall calorie intake by as much as 360 calories per day [5]. It might not be practical to add them to every meal you prepare, so consider adding pureed vegetables to several meals each week to take advantage of the reduced calorie intake. Try this Creamy and Spicy Corn Soup.

38. Quinoa
Often considered a grain, quinoa is actually a seed. Another superfood powerhouse, quinoa is a complete protein and complex carbohydrate rolled into one. Quinoa is often found on weight loss meal plans because of its high protein and fiber content. Add these quinoa recipes to your weekly meal rotation: Quinoa and Vegetable Stir-Fry and Skillet Chicken & Quinoa Supper.

Slow Cooker Herb Crusted Turkey Breast
Slow Cooker Herb Crusted Turkey Breast

39. Red Wine
Drier varieties in particular, like Cabernet Sauvignon, offer high levels of resveratrol, which may help increase metabolism temporarily. Enjoy one glass with dinner–any more than that adds empty calories to your waistline. Try using red wine to add flavor to our Slow Cooker Beef Stew.

40. Salmon
Rich in omega-3 fatty acids, salmon is one superfood that should be on your weekly weight loss menu. Enjoy 3-ounces of wild caught salmon which has around 120 calories and 19 grams of lean protein. Add these delicious salmon recipes to your weekly meal plan: Honey-Dijon Glazed Salmon and Pan Seared Salmon with Roasted Veggies.

41. Sardines
Usually one of the most surprising weight loss foods, this fish delivers omega-3 fatty acids to battle belly fat. Check out these 21 OMG Omega-3 Recipes.

42. Soup
People who consumed a bowl of vegetable-based soup before a meal consumed 20% fewer calories than those not eating soup. Make it a main course with Slow Cooker Hearty Vegetable and Bean Soup and try our 3-Day Soup Detox.

43. Sunflower Seeds
Snack yourself slimmer with these gems, which offer selenium, a substance that may prevent the storage of abdominal fat.

Learn how seeds can improve your health here.

44. Turkey
High in protein, turkey also contains leucine, an amino acid that helps maintain muscle mass. Enjoy: Turkey Cutlets with Quinoa Pilaf, Slow Cooker Cheesy Spaghetti with Turkey Sausage, Slow Cooker Herb-Crusted Turkey Breast, and a Turkey Veggie Burger.

45. Turmeric
A staple in Indian cuisine, it may help inhibit the formation of new fat cells. Spice up any healthy menu with it in Spicy Potato and Chickpea Stew.

46. Walnuts
They may have a fatty reputation, but walnuts actually offer a good type of fat that helps fat burn. Crostini with Cream Cheese and Walnuts is a delish choice for party night, date night, or book club night. Also be sure to try: Walnut Crusted Chicken Breasts, Banana Walnut Bran Muffins, Spinach Pear and Walnut Salad, and Skinny Green Beans with Cranberries and Walnuts.

Learn about how walnuts can improve your health here.

47. Water
Sip water throughout the day to take the edge off hunger, plus drink a full glass before each meal to prevent overeating. Flush the Fat Away with these 5 Delicious Water recipes.

48. Watercress
It doesn’t get much press, but this is one of those foods for weight loss that’s low in calories and high in calcium, which may help curb the appetite. Try it in this tasty Mean Green Juice recipe.

49. Watermelon
High water content foods like watermelon aid weight loss by taking the edge off hunger. Sink your fork into Watermelon, Tomato, and Feta Salad or Watermelon and Red Onion Salad and cool off with a cup of Easy Watermelon Sorbet.

Looking for more recipes that’ll please the taste buds, but keep the bulge at bay? Our Skinny Ms. Recipe Collection of 101 Fan Favorites has got you covered.

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Resources

[1]  WebMD

[2] Archives of Internal Medicine

[3] Science Daily

[4] Journal of the American College of Nutrition

[5] Reuters

 

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Amy Wagner

Amy is a writer specializing in health & wellness, business, and entrepreneurship. She's a long-time martial arts teacher who has earned a 4th degree black belt in tae kwon do. When Amy's not writing or kicking, she's wrangling sons, reading fiction, or crushing on BBC actors.

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