What Healthy Foods Should I Eat To Lose Weight?

There are tons of foods you can eat to help you lose weight. Most of them focus on digestive health, staying hydrated, boosting energy, and burning fat.

Chances are, if you’re asking this question, you’ve probably been around the block and scoured the Internet looking for the best health and wellness plan for you.

You’ve researched everything from quick fixes to crash diets. By now, you probably know everything there is to know about ketones and gluten replacements.

But there’s a problem. Not all of these diets help you lose weight in a safe way

And a part of you already knows that.

Some of these diets are even really bad for you if you don’t follow them properly or consult your doctor about them.

In the end, one of the best ways (if not the best way) to lose weight is to find foods that naturally aid weight loss.

It’s time to stop thinking about the big fad diets out there and simply focus on your diet. And by “diet” here, I’m talking about what you put into your body… not the rules you set for yourself, but what is actually getting put into your body every day.

And this is where we all have to face a hard truth. Just because you’re on a fad diet doesn’t mean you’re eating healthy.

Most fad diets require you to eat a specific set of foods or avoid a specific set of foods in order to be healthy. The trouble is, you give yourself cheat days, and these diets become null and void.

It’s tough truths like this that should help you realize that a fad diet means nothing if you’re not ready to change your lifestyle… like entirely. And no one expects you to do that, ever. 

This is why most fad diets and diet plans with intense restrictions rarely work for people. 

I’m here to tell you… STOP focusing on the next big diet with restrictions, and create your own diet based on how your body functions and the foods you currently eat that can help you lose weight.

Don’t worry! I’ve created a list of healthy foods for weight loss. I’m going to explain how each of them works to help you reach your goals when paired with simple exercises.

But first, it’s best to figure out the different ways food can help you lose weight. The best way to lose weight by eating is to find foods that are good for digestive health, foods that promote hydration, foods that give you energy, and foods that help you burn fat.

I’ve broken it up into categories, so you can decide which type of food is best for you.

In This Article
Foods For Digestive Health
Foods That Promote Hydration
Foods That Give You Energy
Foods That Help You Burn Fat

Foods That Boost Digestive Health

Foods that boost your digestive health are great for weight loss and detoxing. When you think about healthy foods for weight loss, the first few foods you think of are probably great for digestive health. 

I’ll be willing to bet one of the first things you thought of was broccoli. Coincidentally, broccoli is great for digestive health because it’s high in fiber. As a matter of fact, most green vegetables are great weight loss foods for the same reason.

There is no doubt that a high-fiber diet can help you lose weight. That is because fiber basically cleans out your colon. And not to get too intimate here, but the fiber is the reason you are headed to the bathroom so often. 

But fiber isn’t the only component that makes a food or ingredient good for digestive health. Having prebiotics and probiotics in foods is another way to keep your digestive system working like a well-oiled machine. 

So, you’ve probably heard the words “prebiotic” and “probiotic” before, but I want to take some time to really discuss how they are part of the best foods for weight loss.

What are prebiotics? Prebiotics function mostly as food for the good bacteria in your stomach and digestive tract. Yes, there is bacteria inside of you, and some of it is necessary. Prebiotics are often found naturally in fruits and vegetables with complex carbohydrates.

Now, what are probiotics? Probiotics are the actual live organisms in your gut that help your body break down foods. They basically add to the natural good bacteria in your digestive tract. Just like with prebiotics, you’ll find probiotics naturally occurring in foods like yogurt and kombucha.

Additionally, both prebiotics and probiotics can be added to your diet in supplement form, just like fiber.

Alright, now that you have a better idea of what makes foods better for your digestive tract, check out just a few foods that can help you on your weight loss journey.

Apples

The old adage, “an apple a day keeps the doctor away,” may have more weight to it than you think. Apples give you dozens of vitamins and minerals in every bite. And they don’t skimp on the fiber, but it’s the kind of fiber that apples have that really matters.

Apples are considered a great source of pectin.

Okay, what’s pectin? Pectin is a soluble fiber that is found naturally in fruits. In the simplest terms, pectin attaches to cholesterol in your intestines. This can slow your body’s ability to absorb glucose. 

I know that’s a lot to unwrap, but all you really need to know is that the pectin in apples can help you avoid spikes in glucose. 

This pectin is also great for your digestion because it is broken down in the colon, not the small intestine. That means it’s feeding all of the good bacteria in your colon, promoting digestive health. This can also help it reduce inflammation in the colon. 

And without going into the stinky details… the pectin in apples can help increase stool volume, which helps relieve both constipation and diarrhea. Additionally, the more waste exiting your body, the more weight exiting your body.

Not only are apples great for gut health, but they’re also one of the best foods for weight loss because they aid so much in colon health.

Yogurt

If you’ve been on the lookout for healthy breakfast foods for weight loss, you don’t need to look much farther than yogurt.

STOP! Before you go any further, I want to clarify a few things. While most yogurt gives you digestive benefits, it’s important to note that you should steer clear of yogurt brands that have a lot of added sugars.

Many yogurts have fruit in them, which gives them natural sugar. It’s the yogurt with added sugars that you have to watch out for.

Natural yogurts without artificial colors or added sugars have tons of benefits, though. 

Yogurt is extremely high in protein, but more importantly, it can aid in digestive health.

Yogurt contains two probiotics that are extremely good for you. Bifidobacteria and lactobacillus may be hard to pronounce, but they’ve also been shown to reduce the symptoms of irritable bowel syndrome (IBS). 

Ultimately, if you don’t have a sensitivity to dairy, you may find that adding a serving of yogurt a day can help you lose weight, or at least help you regulate your bowel movements.

Chia Seeds

Chia seeds are full of soluble fiber… that’s the fiber that dissolves as you digest it. But here’s the fun part: as soluble fiber dissolves, it turns gummy, and all the bad stuff in your colon and intestines sticks to it. This is great for detoxing.

That soluble fiber also can help you lose weight initially during a diet because it cleans all of the excess gunk (trust me, you don’t want to know the technical term) from your digestive tract. And if you think your body doesn’t have the gunk, you are sadly mistaken (unless you do Colonix daily).

Chia seeds are a great example of a food full of soluble fiber because you can pretty much see it. If you’ve ever soaked chia seeds in water for twenty minutes, you’ll notice that a film surrounds them. The glue-like texture is similar to what occurs when soluble fiber is digested in your colon.

Kefir

Kefir works to help you lose weight a lot like yogurt. It also has a slightly sour taste to it, like yogurt. 

If you are a fan of yogurt, adding kefir to your diet might be easy. Unlike yogurt, many people who suffer from dairy sensitivities may be able to tolerate kefir. Kefir is fermented, and during that process, the lactose in milk breaks down, making it slightly more tolerable for those who are lactose intolerant.

Additionally, kefir is full of probiotics. Remember, that’s the good bacteria for your gut. It helps you digest foods easier and gives you more bathroom time.

This can help you lose weight, as you don’t have to worry about carrying around foods that take a long time to digest in your body.

Whole Grains

There are a lot of great benefits to adding whole grains to your diet. 

They can help you lose weight or carry less weight because they are easier for your body to digest. 

Additionally, they are often high in fiber, and your body can pass them better. 

Now, if you have a gluten sensitivity, you may find that whole grains don’t help you lose weight. As a matter of fact, you probably realized that they are making you hold onto weight. 

This is usually the case if your gluten sensitivity causes inflammation as a side effect. 

As with any diet change, make sure you pay attention to what your body is telling you. It communicates through odd channels (a rash here, a slight stomach ache there), and it’s your job to pay attention. 

Foods That Keep You Hydrated

There is no doubt that staying hydrated can help you lose weight. I know what you’re thinking: how can staying hydrated help you lose weight? There are a lot of ways you can lose weight by staying hydrated.

First of all, it improves your workout performance. That’s right! The simple act of drinking more water or eating foods with high water content can actually make your workouts last longer by fighting fatigue.

Secondly, water can help your body expel waste. That’s why, if you’re ever backed up (you know, “bathroom-wise”), most doctors will recommend drinking more fluids, specifically water.

Finally, water can keep you feeling fuller longer. An ice-cold gulp can curb a craving in seconds. 

“But I hate water!” I get it, but there are a lot of ways to trick yourself. Here are a lot of great ideas to help you drink more water.

So, if you really want to lose weight with mainly a diet change, consider looking into foods that have high water content. 

Not sure where to begin? Check out these foods I found for you.

Watermelon

Watermelon is 92% water. Yes… it has more water by volume than the Earth. 

Alright, here’s the rub: watermelon does have some sugar in it, and if you’re trying to avoid sugars, you may find that watermelon doesn’t help. 

However, the natural sugars in watermelon might not be so terrible for you. Watermelon also has a low calorie density. This means that (if you consider calories like money), you get more bang for your buck with every bite of watermelon, because there are very few calories per bite.

If you haven’t already, consider adding a few slices of watermelon a day to your diet to help you stay hydrated. 

Cucumber

If you thought watermelon had a high water content, it’s time for you to meet the cucumber. Cucumbers are actually 95% water. I’ll give you a second to let that sink in.

The best part about cucumbers is that if you aren’t a fan of fruits and vegetables, you can still sneak cucumbers in pretty easily. They don’t have an intense flavor, but they are full of so much good-for-you stuff, including Vitamin K and potassium.

Additionally, half of a cup of cucumbers is only eight calories. Nope, that isn’t a typo. Talk about low calorie density!

Lettuce

Before you go rolling your eyes at a salad, consider this: there are dozens of different types of lettuce that are available at your local grocery store. They all have different textures and different tastes, so don’t start hating on lettuce just yet.

Of course, with these different textures and flavors, you will also have different water contents depending on the variety you choose to eat.

If you like lettuce, consider sticking to iceberg lettuce. It is made up of 96% water. Additionally, it adds a refreshing crunch to your salad. 

Other lettuce types include kale, arugula, romaine, and butter lettuce (or Boston lettuce). Try to work at least one kind of lettuce into your diet each day.

Oranges

Much like watermelon, oranges do have a bit of sugar in them. However, they are packed with nutrients, so they are a fruit that you should consider when creating your diet plan to help you lose weight.

Oranges are only 88% water (and I say “only” just in relation to this list). That is still a pretty impressive number.

Besides helping you stay hydrated, oranges are awesome for weight loss in other ways. They are high in fiber and antioxidants. That means they can help you detox while they move the bad stuff out of your colon.

Again, when adding oranges to your diet, consider the natural sugars you’re also adding.

Cantaloupe

Most melons are great weight loss foods. Cantaloupe, for example, contains 90% water, and it’s incredibly filling.

Ice cold cantaloupe is an excellent and refreshing treat in the summer. However, you can also add it to yogurt, smoothies, salads, and even salsa. 

While cantaloupe is great because of its water content, it’s also a great food to eat because it can help reduce inflammation and boost immunity.

With a fruit that is so versatile, it’s a wonder more people haven’t found out the secret of cantaloupe. 

Foods That Give You Energy

Foods that give you energy are a little different from the other foods on our list. As a matter of fact, these foods are meant to help you lose weight by improving your ability to do physical activity and gain stamina. 

While many of them can also help your body naturally burn fat, the real way to make these foods effective is to use them in conjunction with a proper exercise program. 

Don’t skip this section just yet. Let me just say that the exercises you have to do aren’t necessarily going to push you to the limit. These foods can help you increase stamina for yoga sessions, low-impact workouts, and even cleaning the house (which can be one heck of a workout for some of us).

Just take a quick look at how some of these foods can give you energy and increase stamina.

Oatmeal

Oatmeal? Isn’t that a carb? 

Listen to me very carefully: carbs aren’t necessarily bad for you. Unless your primary care physician has specifically told you to avoid them, you can have them and still lose weight.

Even if you have a gluten intolerance, oatmeal doesn’t contain gluten. 

Are you all about skipping breakfast? If so,  it’s time for you to add the meal to your daily schedule. Making time for eating breakfast is essential to your health and your weight loss plan. 

If you don’t believe me, check out this article on the importance of eating breakfast.

Now, why is oatmeal so great for energy? Well, it is a slow-burning carb. That means that it’s not going to make your blood sugar levels spike, leading to a crash and a feeling of starvation.

So, the energy you get from oatmeal comes slowly but increases your stamina. 

Not to mention, you can add basically anything to oatmeal to make it taste good … like, anything.

I know, right?!

Get oatmeal on your grocery list immediately!

Spinach

Everybody, it’s time to listen to what Popeye had to say. That man could take down a can of spinach like nobody’s business, and it helped him quite a bit.

So, if you’re looking for a natural way to get energy for weight loss, but you want to avoid carbs and grains, your best bet is spinach. 

The magnesium in spinach can help your body generate energy. 

Alright, we all know that, if not cooked properly, spinach can be a little gross. But there are some great ways to prepare it.

If you aren’t sure how to make spinach taste good, check out these recipes to help you add more spinach to your diet.

Eggs

Eggs are pretty incredible all-around when it comes to nutritional value. As a matter of fact, they’re almost perfect for energy. 

A single boiled egg contains up to 6 grams of protein. That protein is going to give you sustainable energy for a long time. 

Having boiled eggs in your fridge might get a little stinky, but it’s a great grab-and-go snack that can give your body a little boost in the morning or the middle of the day.

Green Tea

Let me guess; you simply CANNOT live without your morning coffee. And your mid-morning coffee. Then your pre-lunch coffee. And your post-lunch coffee. And your 2 PM-Anti-Crash coffee. I get it. I really do.

I also challenge you to kick that coffee habit in the butt for an entire week. It’ll cut the acid out of your diet and help your body digest better. 

You can kick coffee with the help of green tea. It contains quite a bit of caffeine (about half as much per serving as coffee), and in the end, the health benefits are much higher with green tea. 

You get the energy from green tea with less chance of getting the jitters. So, if you suffer from anxiety, this challenge might show you a lot about how your body functions.

Sweet Potatoes

Sweet potatoes check a lot of boxes as a weight-loss food. They are full of fiber, which is great for your digestive system. Additionally, they help you feel fuller, longer, giving you an edge on the weight loss. Finally, they also contain magnesium, which can help your body produce energy. 

The best part is that there are a lot of ways you can trick your body into thinking sweet potatoes are snack foods or “naughty” foods. They can be turned into french fries or chips (bake both to reduce the amount of oils you use). 

They can also be turned into decadent desserts and side dishes that tell your body you’re cheating.

Foods That Burn Fat

Chances are when you started to search for healthy foods that help you lose weight, you were probably looking for foods in this category. When I talk about foods that help your body burn fat, I’m really talking about foods that help you boost your metabolic rate. 

These foods are usually found in diets that claim “you can eat whatever you want!” In the end, however, you should make sure that you monitor your intake of these foods… and, as with all things: nothing in excess.

Consider adding all of these foods to your diet and watching your portion control as well. Most of what you’re about to see has benefits that are far beyond boosting your metabolism, so pay attention.

Fatty Fish

If you’ve been researching long enough, you probably know that “fatty fish” refers to salmon. However, it also refers to sardines, herring, and mackerel. We just don’t talk about those other good-for-you fish, because they don’t look as delicious in a recipe picture.

“Fatty fish” really means any fish that has tons of omega-3 fatty acids. These are great for heart health as well as boosting your metabolic rate.

Ultimately, if fish is your game, find the fish that you love (that has omega-3 fatty acids), and add it to your menu a couple of times per week.

Coconut Oil And Olive Oil

Alright, you’ve probably heard a lot about these oils being “good” for you. And, technically, they are. However, if you’re eating them by the spoonful, you may find that they don’t help you lose weight. 

Remember, oils tend to be high in fat. In the case of coconut oil and olive oil, these fats are good for you, but they can still make you gain weight.

However, using these oils sparingly (be smart about it) can really boost your metabolism. 

Consider replacing your standard vegetable oil and canola oil with coconut oil and olive oil. 

You might see a change within a few weeks (a change in how you feel, and perhaps a change in your waistline).

Whey Protein

As with most items on this list, whey protein has a lot of weight loss benefits. It gives you energy and helps you feel fuller, longer. And, it can actually taste pretty dang good. Don’t believe me? Check out this article about LadyBoss LEAN ®. 

Also, whey protein is a great way to kickstart your metabolism.

As a matter of fact, some studies have shown that whey protein can be better for boosting metabolism than soy proteins.

Best of all, there are dozens of great recipes that you can use to make whey protein taste even better.

Apple Cider Vinegar

Apple cider vinegar doesn’t boost your metabolism like the other foods on this list. However, it can help your body burn fat. It does so by regulating your blood sugar.

Apple cider vinegar has a superpower that few foods have: it can actually slow the speed at which your body absorbs sugar.

That means that you aren’t going to have spikes in blood sugar level. Reducing the spikes in blood sugar can help fight feelings of hunger.

Not to mention, apple cider vinegar is one of the best things you can add to your diet for your digestive system. It can help with stomach and intestinal health.

What Foods Are Best For Losing Weight?

When it comes to finding foods that help you lose weight, the first thing you should do is consider your body. This might take a few months of “trial and error” as you learn more about your body. However, if you start with the four categories on this list, you may find it easier to create the perfect diet.

Remember to look for foods that are good for the digestive system, foods that have high water content, foods that boost your energy levels, and foods that help you burn fat. 

If you aren’t sure where to begin, check out these recipes that include foods that help you lose weight.

For those of you looking for great healthy snacks that help you lose weight, I found these recipes for you.

 

Kaelin Tuell Poulin, LadyBoss Co-Founder, Weight Loss Expert, Best Selling Author
Latest posts by Kaelin Tuell Poulin, LadyBoss Co-Founder, Weight Loss Expert, Best Selling Author (see all)
Kaelin Tuell Poulin is an award-winning fitness professional, best selling author, and weight loss expert who personally lost 65 pounds in 7 months. The founder of The LadyBoss Movement, her LadyBoss Formula has helped tens of thousands of women lose weight and keep it off forever.