Which Foods Are Good for Weight Loss?

Worried cute woman holding bowl with measuring tapes at home.

Worried cute woman holding bowl with measuring tapes at home.

Eating a healthy, balanced diet is one of the best ways to lose weight—and keep it off. But there’s more to it than looking great in a bathing suit. Choosing nutrient-dense foods can also reduce your risk of disease, lower blood pressure, improve your mood and physical performance, and even help you live longer.

So which foods are good for weight loss? Head to the grocery store and pile up on these superstar ingredients. 

Protein Foods for Weight Loss

Reach for foods that are high in protein in order to feel full and satisfied to cut down on cravings. Here are a few of the best protein-packed options.

1. Chicken

Chicken is perhaps the most popular lean protein out there, and for good reason. The white meat offers 26 grams of protein per chicken breast, with only 120 calories and 2 grams of fat.

2. Turkey

Don’t save this bird for Thanksgiving Day—turkey is a filling and nutritious snack any time of year, thanks to its 24 grams of protein, 2 grams of fat, and 117 calories per serving. Turkey is also high in niacin, vitamin B6, and vitamin B12.

3. White Fish

Cod, pollock, and other white fish are great protein choices for weight loss, offering low fat and high protein per filet.

4. Oats

Not big on meat? Oats are a vegetarian-friendly food that are packed with protein and help you feel satisfied. They’re filled with antioxidants, promote gut health, and are high in fiber.

5. Cottage Cheese

This fresh cheese is low in fat and calories in comparison to other cheeses, while boasting 28 grams of protein per serving. (Just make sure to buy 1% milk fat or less.)

Low-Calorie Foods for Weight Loss

Opting for foods that are low in calories is always a smart choice when trying to lose weight. Try these tasty foods when you have a hankering for something salty or sweet.

6. Popcorn

Good news: Your favorite movie theater snack can be healthy, too. Skip the butter and go for an air-popped version. Then sprinkle with salt and enjoy a satisfying snack that has just 30 calories per cup, dietary fiber, and filling, complex carbs.

7. Salsa

You’ll want to steer clear of some condiments when trying to lose weight—but luckily, salsa isn’t one of them. This low-calorie dip adds flavor to tacos, burritos, eggs, and rice bowls, all while giving a good portion of vitamin C, and fiber. 

8. Non-Fat Greek Yogurt

Non-fat Greek yogurt offers the best bang for your buck when you’re looking for a satisfying snack to help you lose weight. It’s low in calories and carbs and extremely high in protein. Drizzle in some honey and berries and enjoy!

9. Broth-Based Soup

Chicken noodle soup may be your go-to meal when you’re feeling under the weather, but it’s an ideal meal for losing weight, too. Broth-based soups are much lower in fat and calories than their creamy counterparts. They also offer protein, fiber, and vitamins.

Crispy spice crust baked salmon with sweet potato and spinach - healthy balanced lunch on dark background, top view

Fat-Burning Foods for Weight Loss

Burn, baby, burn! These foods will help you burn fat even when you’re not working out. 

10. Salmon

Wild salmon is a highly sought-after protein for weight loss. It’s high in omega-3 fatty acids, which improve cardiovascular health and lower the risk of heart disease. Salmon also provides vitamin B12, selenium, thiamin, and vitamin A.

11. Sweet Potatoes

Craving starchy carbs while trying to lose weight? Sweet potatoes are the answer! These root vegetables are an incredible source of fiber, vitamins, and minerals, while offering antioxidants that protect the body from damaging free radicals.

12. Black Beans

Pile on the black beans next Taco Tuesday, because they’re a great fat-burning food for weight loss. Black beans contain 114 calories per serving, along with 8 grams of protein and 7 grams of fiber. They’re fat-free and full of antioxidants, too.

13. Leafy Greens

Kale, spinach, and arugula are always touted as foods for weight loss, and it’s easy to see why. Leafy greens are very low in calories and full of vitamins, minerals, and fiber. Pile up your plate to enjoy a high-volume meal without the fat.

Give Your Weight Loss Goals a Boost

So which foods are good for weight loss? Fortunately, there are a wide range of fruits, vegetables, proteins, and other snacks that can satisfy your appetite and help you burn fat.

But sometimes you need a boost when it comes to reaching your weight loss goals—no matter how well you’re eating. Check out Truvy for weight loss boosters, supplements, patches, and more products to help you take control of your weight loss. Contact us today to see how we can support your goals.