10 foods worth eating when losing weight

Food choices are one of the most important factors in achieving long-term, healthy weight loss. However, in today’s sea of information, it can be difficult to distinguish which products actually help you lose weight and which are just short-term fads. The ideal foods for weight loss are those that not only reduce your overall calorie intake, but also provide a feeling of satiety, provide the body with essential nutrients and support optimal metabolism. In addition to a balanced diet, some people may benefit from supplementing their diet with nutritional supplements for weight management, but it’s best to focus on whole foods first.

In this comprehensive guide, we’ll look at 10 foods that are scientifically proven to help you lose weight, explain why they work, and give you practical advice on how to incorporate them into your daily diet. Whether you’re just starting out on a healthier lifestyle or have tried a variety of diets before, these foods are a solid foundation for sustainable weight loss.

Product Selection Criteria for Weight Loss

Before we start reviewing specific products, it is important to understand why certain foods are more beneficial for weight loss than others. It is not just a low calorie content – the most suitable products for weight loss have complex properties.

The satiety index is one of the most important indicators when assessing the suitability of foods for weight loss. This index shows how much a certain food product provides a feeling of satiety, compared to a standard product. Foods with a high satiety index maintain a feeling of satiety for longer, so we naturally eat less.

The energy density of food is another important criterion. It shows how many calories are in one gram of the product. Ideal foods for weight loss have a low energy density – this means that they contain a lot of water, fiber and little fat, so we can eat more of them, but get fewer calories.

There are often myths that fruits are not suitable for weight loss because of the sugar they contain, or that carbohydrates themselves cause weight gain. However, research shows that whole, unprocessed foods, including fruits and vegetables, are an essential part of a balanced diet, even when losing weight. Dietitians at the Lithuanian University of Health Sciences emphasize that the overall balance of calories and nutrients consumed is more important than individual products.

When choosing foods for weight loss, you should pay attention to their protein, fiber, vitamins and minerals. It is the combination of these nutrients that helps maintain energy levels, reduces appetite and helps maintain muscle mass, which is especially important when losing weight.

10 Best Foods for Weight Loss

Here are ten foods that are particularly beneficial for those trying to lose weight due to their unique properties.

Each of them not only helps with weight control, but also provides important nutrients for overall health.

1. Eggs

Eggs are one of the most valuable products for weight loss due to the high-quality protein they contain. One medium-sized egg provides about 6 grams of protein and only 70 calories. Studies show that people who eat eggs for breakfast instead of carbohydrate-rich foods feel fuller and consume fewer calories throughout the day. Eggs are also rich in vitamin D, B vitamins and selenium, which are important for metabolism and overall well-being. Practical advice: prepare eggs by boiling, baking in the oven or steaming, avoiding added fat.

2. Leafy green vegetables

Spinach, kale and various salads are characterized by extremely low calorie content and high nutrient density. 100 grams of spinach provides just 23 calories, but is rich in iron, calcium, vitamin K and antioxidants. These vegetables are high in fiber, which helps keep you feeling full for longer and helps regulate blood sugar levels. In addition, leafy green vegetables increase the duration of the eating experience, which is important for satiety. Add them to salads, smoothies, egg dishes or simply saute them with garlic as a side dish.

3. Salmon and oily fish

Salmon, mackerel and other oily fish are excellent sources of lean protein and omega-3 fatty acids. Studies show that omega-3 fatty acids not only help reduce inflammation in the body, but they can also increase sensitivity to leptin, a hormone that regulates hunger. 100 grams of salmon provides about 20 grams of protein and high-quality fats, which promote a feeling of fullness. It is recommended to eat fatty fish at least twice a week – it can be baked in the oven with herbs, lemon, and a little olive oil.

4. Boiled Potatoes

While many people avoid potatoes when trying to lose weight, studies show that boiled (not fried) potatoes have a high satiety index, meaning they are a great way to satisfy hunger compared to many other foods. Potatoes are rich in potassium, vitamins C and B6, and resistant starch, which acts as a prebiotic fiber that feeds beneficial gut bacteria. The key is to eat boiled potatoes with their skins on and without any fatty sauces. Prepare them in advance and store them in the refrigerator—boiled potatoes have more resistant starch when cooled.

5. Cruciferous Vegetables

Broccoli, cauliflower, cabbage, and Brussels sprouts are great for weight loss because they are low in calories and high in fiber. 100 grams of broccoli has only about 34 calories, but provides 2.6 grams of fiber and even 2.8 grams of protein—an unusually high amount for a vegetable. Cruciferous vegetables also contain special compounds called glucosinolates, which may have anti-cancer effects. These vegetables can be eaten raw, sautéed, baked, or steamed—which will preserve the most nutrients.

When looking for ways to boost your metabolism and speed up weight loss, it’s worth considering not only dietary changes but also natural metabolism boosters. Berberine for metabolism is a plant-based supplement that helps improve insulin sensitivity and control blood sugar, which can be beneficial for weight management.

6. Lean Poultry and Beef

Lean poultry (without the skin) and lean beef are some of the best sources of high-quality protein. A 100g serving of lean chicken breast provides about 31g of protein and only 165 calories. Protein-rich foods promote thermogenesis (burning calories during digestion) and help preserve muscle mass, which is critical for effective weight loss. Lean beef is also a valuable source of iron, which is important for energy production. It is best to choose organic, free-range meat and bake, grill or stew it with vegetables, avoiding added fat.

7. Legumes and beans

Lentils, chickpeas, beans and other legumes are a real combination of protein and fiber, ideal for weight loss. 100g of cooked lentils contains about 9g of protein, 7.8g of fiber and only 116 calories. With a low glycemic index, legumes stabilize blood sugar levels and prevent sudden hunger pangs. Regular consumption of legumes has also been linked to a lower risk of heart disease. Add them to soups, salads, or prepare them as a main dish with spices and vegetables.

8. Cottage cheese and Greek yogurt

Cottage cheese and Greek yogurt (unsweetened) are great weight loss foods due to their high protein content and low calorie count. 100 g of cottage cheese has about 11 g of protein and only 72 calories, while Greek yogurt has about 10 g of protein and 60 calories. In addition, these products provide the body with calcium, which may be associated with lower body fat. The live bacteria they contain also have a positive effect on the intestinal microbiota, which is important not only for digestion, but also for weight control. You can eat cottage cheese or Greek yogurt with fresh berries, nuts, or use it as a base for smoothies.

9. Nuts and avocados

Although nuts and avocados are high in calories, they are an excellent source of healthy fats that help control hunger. Nuts (especially almonds and walnuts) and avocados, when consumed in moderation, help keep you feeling fuller for longer and provide omega fatty acids, vitamin E and other antioxidants. Studies show that people who regularly consume small amounts of nuts tend to have lower body mass indexes. Recommendation: Eat no more than a handful of nuts per day (about 30 g) or half an avocado.

10. Whole grains

Oats, brown rice, whole wheat products and quinoa are slow-digesting carbohydrates that help keep blood sugar levels stable and provide long-lasting energy. 40 g of oats (dry) provide about 5 g of fiber and 5 g of protein, and only 150 calories. The fiber in whole grains not only helps you feel full, but also helps maintain healthy bowel function. It’s best to choose unprocessed forms of grains and combine them with protein and healthy fats – for example, oatmeal with Greek yogurt and nuts.

How to create a weekly diet plan using these products

For effective weight loss, it is necessary not only to know what products to eat, but also to understand how to combine them into a complete diet plan. A balanced diet helps not only to lose weight, but also to get all the necessary nutrients for the body.

Each main meal should consist of a protein source, vegetables and a small amount of complex carbohydrates. Protein ensures a longer feeling of satiety, vegetables provide essential vitamins and minerals, and complex carbohydrates provide long-lasting energy. Here are some examples of a meal plan that includes the products discussed above:

Breakfast

2-egg omelet with spinach and tomatoes + 1 slice of whole grain bread
A bowl of Greek yogurt with berries, a teaspoon of honey, and a handful of almonds
Oatmeal cooked in milk or water, with flaxseed and fresh berries

Lunch

Grilled chicken breast salad with leafy greens, vegetables, and a lemon-olive oil dressing

Lentil soup with vegetables and a slice of whole grain bread
Tuna salad with broccoli, egg and a small amount of brown rice

Dinner

Grilled salmon with steamed vegetables and baked sweet potato
Stewed lean beef with vegetables and a small amount of quinoa
Vegetarian stew made from legumes with a generous portion of cruciferous vegetables

Snacks

100 g cottage cheese with fresh berries
Boiled egg or a piece of lean chicken
Handful of nuts or half an avocado
Carrot sticks with a small amount of hummus

It is important to remember that the diet plan should be adapted to individual needs. Vegetarians and vegans will need to replace animal proteins with plant-based proteins. You should also take into account your level of physical activity – more physically active people may need more calories.

A healthy gut microbiota is very important for weight control and overall health. A healthy gut and digestive system can improve nutrient absorption and help you lose weight more effectively, especially when eating fiber-rich meals.

What to Avoid: Foods That Hinder Weight Loss

While it’s important to focus on what you eat, it’s also important to know which foods to avoid or limit for effective weight loss. These foods are often high in calories but low in nutrients, making them known as “empty calories.”

Processed foods are a major culprit.

They are often high in added sugar, unhealthy fats, and low in fiber. Studies show that people who eat a lot of processed foods tend to consume about 500 more calories per day than those who eat mostly unprocessed foods. Limit or eliminate foods like sugary drinks, pizza, white flour products, cookies, chips, and processed meats.

Sugar-sweetened yogurt may seem like a healthy choice, but a single serving can contain up to 6 teaspoons of sugar. It’s better to choose plain yogurt and add your own fresh fruit.

Fruit juice, while natural, doesn’t have the fiber that fruit does and can quickly spike your blood sugar. Plus, juice doesn’t make you feel as full as whole fruit. Instead, it’s better to eat whole fruit and drink water or unsweetened tea.

Many bars that are labeled “healthy” are actually high in sugar and calories. For example, some granola bars have as much sugar as candy bars. It’s better to choose natural snacks, such as nuts, fruit, or a serving of Greek yogurt.

Alcoholic beverages are not only high in calories (1 g of alcohol has 7 calories – more than carbohydrates or protein), but they also stimulate appetite and weaken our ability to control what and how much we eat. The Lithuanian Dietetic Association recommends avoiding alcohol completely when losing weight.

Switching from processed snacks to healthier alternatives can be a challenge. Supplementing with metabolic superfoods can help fill in nutrient gaps and control cravings for unhealthy foods when diet alone isn’t enough.

Conclusions

Weight loss is an individual process, but the 10 foods discussed – eggs, leafy greens, salmon and fatty fish, cooked potatoes, cruciferous vegetables, lean poultry and beef, legumes, cottage cheese and Greek yogurt, nuts and avocados, and whole grains – provide a solid foundation for healthy and sustainable weight loss.

The most important thing to understand is that there is no single miracle food that will ensure weight loss. It is a comprehensive approach to nutrition, regular physical activity, and healthy eating habits that are the key to successful weight control. These 10 foods are valuable because of their unique properties – they provide a feeling of satiety, provide the body with essential nutrients, and help maintain energy levels while reducing calories.

Remember, long-term results are not achieved through strict diets, but by gradually changing eating habits to healthier ones. Experiment with these products, find the ones you like best, and create your own personalized eating plan that you can stick to long-term.

Weight loss should be about more than just cutting calories, it should also be about getting the nutrients your body needs. If you’re having trouble changing your diet or want to speed up your results, it’s worth considering targeted supplements as an adjunct, but remember that they are not a substitute for a balanced diet.

Frequently Asked Questions

Which of these foods is most effective in reducing belly fat?

Eggs, fatty fish, leafy greens, and fiber-rich grains are especially helpful in reducing visceral fat when combined with a calorie-controlled diet and physical activity.

How often should I eat nuts or avocados if I want to lose weight?

In moderation – a handful of nuts or half an avocado a few times a week is best for most people, as these foods are high in calories but also provide a strong feeling of fullness.

Can I lose weight by eating potatoes?

Yes, especially boiled or baked with the skin on – potatoes have a high satiety index and, when portion-controlled, are great for a weight loss plan.

Are dairy products good or bad for weight loss?

Unsweetened, protein-rich options like cottage cheese or Greek yogurt are good for maintaining muscle and feeling full during weight loss.

Should I take supplements with these foods?

Supplements (such as berberine or superfood blends) can support metabolism and nutrient absorption, but whole foods should remain the foundation of your diet.