31 Best Weight Loss Foods

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Time and again, people striving to drop a couple pounds make the same mistake. They think losing weight comes down to counting calories. In reality, not all calories affect your body the same way! Certain foods impact your metabolism differently than others and can have powerful effects on your brain, hunger levels, and metabolic rates. We’ve compiled a list of superfoods that serve as vitamin and mineral powerhouses and help shave off unwanted pounds.

Strategize when it comes to what you eat. Losing weight doesn’t mean forcing yourself through a miserable period of intense hunger and an ever-so-grumbly tummy. Eat these filling foods to feel satisfied and grant your body valuable nutrients. Check out these 31 Best Weight Loss Foods!

1. Oats
The soluble fiber in oats becomes a gel in your stomach that delays stomach emptying, helping you feel full longer. This whole-grain superfood reduces hunger and has fewer calories than a couple slices of bread.

For a healthy, oat-rich recipe that’ll have your taste buds singing, try these Peanut Butter and Honey Oat Bars. For more facts about what makes oats fabulous, give 4 Healthy Reasons to Add Oats to Your Diet a read.

2. Black Beans
Beans, beans, the magical fruit. This superfood serves as a wonderful, protein-packed alternative to animal proteins. Their fiber prevents overeating, which reduces your appetite and makes foods easier to digest.

Looking for a bomb black bean recipe? Dive into this guilt-free Southwestern Black Bean Salad.

3. Almonds
Shout out to all you nut lovers! Popping some almonds might be one of the smartest weight-loss decisions you make all day. Monounsaturated fats stimulate fat-melting mechanisms in your body. Their low-glycemic index releases energy slowly, averting the possibility of your body storing excess energy as fat. Sprinkle some on your oatmeal or salad for a delicate crunch.

For more fantastic facts about almonds, check out 6 Reasons to Add Almonds to Your Diet. 

4. Eggs
Eggs are an egg-stremely nutritious refrigerator must-have when it comes to losing weight. They boast high protein content and rank high on the satiety index, a scale that measures how full a food makes you feel. Jumpstart your metabolism with an egg-based breakfast for lasting energy that thwarts cravings. Check out these egg-tastic breakfast recipes before taking on the day!

Individual Egg & Spinach Bowls
Pita Pocket Breakfast Sandwich
Protein Egg & Tomato on Toast

5. Avocados
Don’t let their fat content deceive you! Avocados contain marvelous monounsaturated fats that help accelerate your metabolism and fill you up. Research shows that these particular fats actually fight belly fat. They also boast a rich, buttery taste that makes them the perfect substitute for butter or cheese in any recipe.

To learn more about what makes avocados awesome, take a look at the Health Benefits of Avocados.

Grilled Eggplant & Zucchini Salad

6. Zucchini
These members of the squash family have many weight-management benefits. They have an extremely low calorie count and high moisture content. This means you can consume enough zucchini to fill you up without worrying about calories. This veggie’s high dietary fiber content helps control your appetite and enables you to burn more calories than you consume.

For a feel-good dish that features this healthy superfood, check out this Grilled Eggplant and Zucchini Salad.

7. Lemons
When life gives you lemons, eat them! Lemons enhance the flavor of countless dishes and are chock-full of Vitamin C. Researchers have linked Vitamin C with weight loss, stating that people with high Vitmain C levels burn more fat during exercise. Plop a lemon wedge in your water or tea as an sweetener-alternative and let its tartness resonate within you.

8. Salmon
Nothing beats sinking your teeth into some savory salmon. The versatile fish ranks high on the weight loss list. This lean source of protein packs omega-3 fatty acids and numerous vitamins in each serving. It stabilizes your blood sugar levels which help fight off hunger, which helps reduce your daily calorie intake.

On the hunt for scrumptious salmon recipes? Take a look at these nutrient-dense dishes!

Blackened Sockeye Salmon
Herbed Salmon with Broccoli Bulgur Pilaf
Smoked Salmon, Feta and Avocado Salad

9. Apple Cider Vinegar
Health fanatics everywhere are buzzing about a recent weight loss fad: apple cider vinegar. A daily dose of this fermented tonic can melt those maddening pounds. Research shows that this vinegar stimulates the genes that breakdown fat. It also improves insulin sensitivity and helps control your blood sugar levels, keeping hunger pangs in check. Its pungent tartness might make you cringe, so dilute a tablespoon in water or check out these recipes that deliciously incorporate it:

Sweet and Tangy Cole Slaw
Easy Pasta Salad with Cucumbers and Tomatoes 

10. Raspberries
Raspberries are your knights in shining armor when it comes to battling belly fat. We could go on about their vibrantly juicy taste, but these irresistibly sweet berries have more to offer than deliciousness. Raspberries are low in calories, high in fiber, and contain keitones, a natural substance that helps block increases in body and visceral fat. They also lower cholesterol levels, blood fat levels, and improve insulin levels. Snack on a handful of these miracle fruits and you’ll slide into those skinny jeans in no time!

Tuna Casserole

11. Tuna
If you’re a total tuna buff, adding a bit of this low calorie fish to your weight loss menu can make all the difference. 3 ounces of canned tuna pack only 73 calories and a whopping 17 grams of protein. Protein is essential if you want to shed pounds because it increases your satiety and helps burn extra calories. If tuna has never been your cup – or can – of tea, check out these delectable tuna dishes bound to win you over:

Tuna Casserole
Jalapeño Tuna Salad
Mediterranean Tuna Salad

12. Brazil Nuts
You might not come across these large South American beauties often, but we assure you they’re worth your attention. Despite their fatty, calorie-dense profile, brazil nuts are rich in nutrients and healthy fats proven to satisfy and melt weight away. Dieters commonly cut fat or reduce their fat intake to measly amounts, thinking that consuming fat will pack on the pounds. But research shows that reducing fat intake is detrimental when on the road to a lighter you. The omega-3 fatty acids in brazil nuts can regulate blood sugar levels and manage your cravings.

13. Pumpkin Seeds
Lose the plump with pumpkin seeds! These crunchy delights have made a name for themselves on the list of powerful weight loss foods. Their zinc content stimulates fat burning mechanisms by producing the hormone testosterone. Their protein-rich profiles help promote lean body mass while satisfying cravings and fending off hunger. Sprinkle some on your salad, yogurt, or try these delicious 6 Best Pumpkin Seed Recipes.

14. Mushrooms
Mushrooms flaunt a unique texture and flavor. People either love them or hate them. If you find them weird, don’t be too quick to exclude these friendly fungi from your weight loss menu. You can consume a massive quantity of mushrooms without worrying about calories. When mindfully incorporated into a recipe, this vegetable can powerfully enhance your meal’s flavor. Mushrooms deliver protein, fiber, and an array of beneficial antioxidants. They also have a thick, chewy consistency suitable as a meat-replacement in some dishes. These recipes will turn shroom-skeptics into shroom-supporters:

Slow Cooker Chicken and Mushroom Gravy
Stuffed Mushrooms
Quinoa Stuffed Portobello Mushrooms

15. Apples
An apple a day washes fat away! With countless nutritional health benefits, these filling, fibrous fruits will hold your hand on the road to a slimmer you. Their high water and fiber content fill you up and flush out toxins. The added hydration delivers a dose of energy. They also provide an array of valuable vitamins that boost your health and liveliness. This added vitality speeds up your metabolism and helps you burn calories at a faster speed. Munch on a raw apple or follow one of these apple-licious recipes:

Healthy Apple Recipes for Fall
Slow Cooker Apple Cinnamon Oatmeal

Slow Cooker Savory Superfood Soup

16. Soup
Adding soup to your menu is an excellent weight loss decision. Soup has a high volume content, which takes up considerable space in your stomach and fills you up fast. Many soups are high in fiber, which satiates and prevents you from overeating. Sticking to lighter soups, like vegetable soup, will slim and slenderize the most efficiently. Most vegetable soups have 100 calories or less per serving, but are guaranteed to hit the spot and calm your cravings. Check out these super duper soup recipes:

Slow Cooker Savory Superfood Soup
Flush the Fat Away Vegetable Soup
Roasted Cauliflower Soup

17. Hot Peppers
These zesty veggies can make all the difference! The capsaicin in hot peppers boosts your metabolism by stimulating the rate at which your body releases energy. These properties will function optimally right before you exercise, but you’ll also blast more calories at a resting state. Hot peppers affect the thyroid hormone linked to appetite. The capsaicin in these peppers has a suppressing effect, preventing you from feeling hungry.

18. Spinach
This leafy green is a superfood superstar. Its nutrient-rich profile includes important phytochemcials and antioxidants that pack a punch of health benefits. These greens play a lead role in weight loss thanks to leaf membranes called thylakoids. Thylakoids stimulate your body’s production of satiety hormones and significantly suppress the appetite. This will lead to mindful eating habits and weight loss.

19. Blackberries
Blackberries are pound-blasters when regularly included in your diet. They have a high water content that helps fill you up and suppresses hunger. Blackberries are rich in fiber as well as taste, delivering a whopping 7.6 grams per cup. A mere 63 calories make up the same serving size of these gloriously succulent fruits. Try these delicious recipes that incorporate the flat-belly food:

Blackberry-Rasberry Mini Cobblers
Frozen Popsicle Recipes for Hot Summer Fun

20. Papaya
The power of papaya is undeniable! This massive tropical fruit can weigh in at a whopping three pounds with only a few calories, thanks to its high water content. Papayas also contain an enzyme known as papain, which helps your body’s digestion process and suppresses your appetite. Their fiber content reduces the number of calories you absorb and makes you feel full. Slice the exotic fruit in half, scoop out the seeds, and enjoy the sweet flesh. Don’t be surprised if you drop a pants size after regular consumption!

Quinoa Protein Bars

21. Pomegranate
Although seeding a pomegranate can be a tedious task, it’s worth the effort! The arils, or edible seeds that pomegranates contain, deliver a heaping dose of nutritional benefits, some of which aid in weight management. Besides boosting your immunity and helping your heart, the seeds are high in fiber, keeping you satisfied longer. These ruby gems fight belly fat by attacking trigylcerides, a fat that’s bad for your blood, disabling your body from storing it. Sprinkle some on your salad or cereal for enhanced flavor, or scoop a handful and enjoy!

Do you feel like you’re mining for gold when it comes to digging out seeds? SkinnyMs. is here to help with How to Seed a Pomegranate.

22. Quinoa
Health nuts and foodies everywhere glorify this nutrient-dense seed because of its ability to battle belly fat. What makes the quinoa grain reign supreme on the weight loss food scale? Its vitamin-rich profile includes iron and vitamin B12, which are crucial for energy production and weight loss. One serving contains only 172 calories and provides 7 grams of protein and 6 grams of fiber guaranteed to fill you up. The South American seed boasts a low glycemic index, which prevents blood sugar spikes and fights sugary, carby cravings!

Check out these quinoa recipes and discover what makes this food so exalted:

6 Quinoa Recipes that Melt Pounds
40 Quinoa Recipes You’ll Love
12 Quinoa Recipes for Weight Loss

23. Whole Barley
Barley is another nutrient-rich grain that delivers an array of health benefits. This Middle Eastern superfood has a powerful satiating effect due to its insoluble fiber content. Fiber curbs your appetite and fights junk food cravings later on. Barley also prevents digestive disorders by absorbing water and pushing food through your intestines. People praise barley for its cholesterol-fighting powers as well.

Unfamiliar with recipes featuring this attention-worthy food? Check out this recipe for Pearl Barley and Vegetable Minestrone or Warm Barley, Chickpea and Tomato Salad with Grilled Chicken.

24. Broccoli
Broccoli might not have been your veggie of choice as a kid, but it definitely deserves a second chance if you’re aiming to shrink that waistline. High quantities of broccoli are low-calorie and jam-packed with vitamins, antioxidants, and fiber to keep you full and focused. Their high water content limits your consumption of empty calories. Broccoli is a negative calorie food, meaning your body uses more energy to digest than it consumes from the veggie.

25. Artichokes
Artichokes, with their labyrinth-like structure, might intimidate any individual on a weight loss journey due to their confusing set-up. You might wonder where the heck the edible part is hiding and opt for another food instead. But it’s their unusual structure that grants them a special place on the weight loss foods list! The labor-intensive process that goes into peeling and prepping the buttery vegetable slows down consumption time and forces you to savor its rich, juicy flavor at an unhurried pace.

For Recipes that incorporate this superfood, check out 10 Artichoke Recipes to Make Your Mouth Water.

Superfood Chia Energy Bites

26. Chia Seeds
Ah, the ever-exalted chia seed. Hype surrounds this superfood due to its ability to deliver a truckload of nutrients in very small quantities. One ounce packs four grams of protein, 11 grams of fiber, and loads of beneficial vitamins and minerals. The chia seed’s most effective superpower lies in its ability to expand once absorbed, taking up more room in your stomach and making you feel full. Enjoy these nutty, unprocessed whole grains by sprinkling some in your oatmeal, sauces, or yogurt.

27. Pumpkin
Many people associate pumpkins with spooky ghouls and goblins or a bite of decadent pumpkin pie to conclude Thanksgiving dinner. In addition to being the poster child for all things fall, pumpkin ranks high on the list of powerful weight loss foods. This super squash is a superb source of vitamins, minerals, and antioxidants like beta-carotene. It’s also low calorie and fiber-rich, leaving you feeling full without having to consider your caloric intake. Instead of neglecting the mushy fruit part and going straight for the seeds, allow the pulp’s powers to cast your fat away!

Try these pumpkin-tastic recipes that include the miracle squash:

Fresh Pumpkin Puree
Slow Cooker Pumpkin Custard Oatmeal
15 Best Pumpkin Recipes for Fall

28. Sauerkraut
Sauerkraut probably isn’t the first thing you grab when hungry for a snack, but adding a little of this nutrient-dense spring cabbage to your menu will benefit your weight loss goals. Massive proportions of friendly bacteria swim within this underrated vegetable, working to establish healthy bacteria in your gut. Research shows that pro-bacteria foods and a healthy gut make losing weight a faster, easier process. A cup of sauerkraut weighs in at only 50 calories and a whopping eight grams of fiber, ensuring that you’ll feel full.

29. Garlic
People have worshipped garlic for centuries because of its disease-fighting abilities. Recent gossip about garlic concentrates on its reputation for aiding weight loss. This superpower superfood enriches the flavor of any dish and contains fat-fighting components like allicin. Allicin is a compound that helps decrease unhealthy fats and cholesterol thanks to its anti-bacterial effects. Garlic also helps you burn more calories during your day and slams the brakes on your body’s production of fat.

30. Cinnamon
A little cinnamon goes a long way when it comes to enriching flavor and transforming a mundane snack into a mouthwatering one. But it also has special traits that can aid with weight loss. Cinnamon helps regulate blood sugar levels and prevent dramatic spikes and plummets. Ensuring that your blood sugar activitiy is stable is incredibly important for losing weight. Cinnamon cranks up your metabolism, so your body reacts chemically and needs more energy to digest it. Because of its delectable, lightly sweetened taste, it’s not hard to find ways to add cinnamon to your diet.

If you’re looking for killer cinnamon recipes, check out 11 Recipes with A Favorite Fall Spice- Cinnamon of Course!

31. Honey
What makes honey reign supreme on the list of sweeteners? Honey possesses a bunch of beneficial vitamins and minerals completely absent in refined sugars and artificial sweeteners. It provides nutrients that help metabolize cholesterol and fatty acids, components that contribute to fat storage if these nutrients are minimal. Studies show that mixing a dollop of honey in some lemon juice in the morning can jumpstart your metabolism and prevent weight gain. Ditch the overly processed sweeteners and opt for this gooey, golden nectar.

If you find yourself stuck in a rut when battling belly fat, adding some of these fat-fighting superfoods to your menu could be the solution to your troubles. But don’t take our word for it – see the difference for yourself, and keep us posted on your progress in the comments section!

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