The foods we eat are all metabolized differently and therefore always have different effects on our feelings of hunger, hormones, or even how many calories we burn. In this article, we show you the 18 best foods for losing weight.
1. Leafy greens
Leafy green vegetables, including kale, spinach , arugula, and iceberg lettuce, have various properties that can promote weight loss. They have few calories and carbohydrates, but contain a lot of fiber, which has a positive effect on digestion.
Green, leafy vegetables also contain many vitamins, minerals, and antioxidants. If you often include salads or spinach in your diet, you can increase the volume of your meals without significantly increasing the number of calories—a great food for losing weight.
2. Cruciferous vegetables
Cruciferous vegetables, which are very rich in fiber and nutrients and include cauliflower, broccoli, kale, and Brussels sprouts, often contain a high amount of protein compared to other vegetables.
The combination of protein, fiber, and low energy density helps these vegetables support weight loss.
3. Boiled potatoes
Potatoes are particularly high in potassium, which is important for healthy blood pressure, as well as other nutrients. Boiled potatoes should be allowed to cool for a moment before consumption so that resistant starches can develop.
This is a fiber-like substance that can have positive effects on physical health and weight loss. The same applies to sweet potatoes, turnips, and other root vegetables, which is why they are also among the best foods for losing weight.
4. Beans and legumes
Some legumes and beans are great for losing weight. These include lentils, black beans, chickpeas, and kidney beans, as they contain a lot of fiber. They also have high protein content. Both nutrients ensure a long-lasting feeling of satiety.
5. Avocados
Avocados are also one of the foods that can help you lose weight. They are bursting with nutrients such as fiber, potassium, and healthy fats; the content of monounsaturated oleic acid (the same type of fat found in olive oil) is particularly high.
Eating avocados in combination with salad is particularly suitable because the fats contained in the avocado allow the nutrients from the vegetables to be better absorbed.
6. Grapefruit
According to a study by the Department of Nutrition and Metabolic Research in California, eating half a grapefruit before one of your daily meals can have a positive effect on weight loss. Because you eat grapefruit beforehand, you subsequently consume fewer calories and feel full more quickly.
7. Nuts
Despite their high fat content, nuts are perfect as a snack because they contain healthy fats, fiber, and protein. A small number of nuts per day can help improve metabolism and even support weight loss.
However, you shouldn’t eat too many of them, as there are a lot of calories in nuts.
8. Apple cider vinegar
Apple cider vinegar is very popular. Whether as a dressing, vinaigrette, or diluted with water for drinking: apple cider vinegar is the perfect food for losing weight.
If you use apple cider vinegar to prepare a very carbohydrate-rich meal, you will feel full more quickly, and you will automatically eat a little less. This, of course, makes it easier to lose weight.
9. Coconut oil
Coconut oil is high in medium-chain fatty acids, which increase calorie burning and make you feel full faster.
Since the appetite suppressant coconut oil contains a lot of calories, the main thing is to replace some of the fats and oils used in cooking with coconut oil and not to add coconut oil to already prepared dishes.
10. Chili
A popular food for losing weight is chili. The substance capsaicin contained in chilies reduces appetite and also stimulates fat burning. So feel free to use the fat-burning chili when it comes to seasoning dishes.
11. Whole grains
Oats, brown rice, or quinoa are rich in fiber and can also contain a considerable amount of protein. Beta-glucan, a soluble fiber found in oats, is another beneficial component that influences satiety and speeds up metabolism.
12. Chia seeds
One of the most nutrient-dense foods is chia seeds. The small seeds contain a lot of fiber, and soaking them in water, juice, or milk increases their volume, which in turn fills you up faster and for longer.
They also contain many antioxidants, vitamins, and minerals, and the protein content of the small seeds should not be underestimated (around 17 grams per 100 grams of chia seeds).
13. Cottage cheese
Dairy products have a high protein content. Cottage cheese performs best because it contains little fat and carbohydrates but a lot of protein.
Despite the low amount of calories, the fat killer keeps you full for a long time and also contains calcium, which supports fat burning. That’s why cottage cheese is one of the best foods for losing weight.
14. Low-fat quark
Low-fat quark contains very few calories, but is rich in protein and calcium. A 500 gram pack of quark already covers half your daily calcium requirement.
Due to its high protein content, quark keeps you full for a long time; it is ideal, for example, for breakfast as a fruit curd or as an herb curd with cooked or raw vegetables.
15. Eggs
In the past, it was often said that eggs had a negative effect on blood cholesterol levels, but this has been proven to be wrong. Anyone who likes to eat eggs is doing something good for their body; they are rich in proteins and healthy fats and keep you full for a long time despite the low number of calories.
In addition, the egg yolk is particularly rich in nutrients. A great food for losing weight.
16. Salmon
Fatty fish are very healthy. Salmon contains high-quality proteins, healthy fats, omega-3 fatty acids, and many important nuts.
They also provide the body with the iodine it needs. Iodine is very crucial for the thyroid since it regulates metabolism.
In addition to salmon, occasional consumption of trout, mackerel, herring, or other fatty fish is also recommended; they all ensure a long-lasting feeling of satiety despite the low number of calories.
17. Tuna
Tuna is also a very protein-rich and low-calorie fish, which makes it an ideal food for overweight people.
But what distinguishes it from salmon, for example, is the fat content. So if you are looking for a low-fat and low-calorie fish with a lot of protein, tuna is a good choice. However, it should be noted that the tuna is preserved in water and not oil.
18. Chicken Breasts and Lean Beef
Meat is high in protein and is the perfect food when it comes to losing weight. If you eat more protein, you lose weight more easily and can even reduce food cravings.
Those who prefer a low-carbohydrate diet are welcome to eat fattier meat. However, those on a moderate-to-high-carb diet should eat leaner meat.