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20 Weight Loss-Friendly Foods You’ll Want on Hand

20 Weight Loss-Friendly Foods You'll Want on Hand

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All calories are created differently. The foods you ingest are processed in different metabolic pathways. They also have different effects on the number of calories your body burns, hormones, and hunger.

Below are 20 foods that are considered to be weight-loss friendly, supported by scientific researches.

20 Weight Loss-Friendly Foods You'll Want on Hand

Whole Eggs

Although they were previously feared of being high in cholesterol, eggs have gained a new reputation. Studies have demonstrated that they don’t have any effects on blood cholesterol and can’t put you at the risk of heart attack. They are loaded with protein and healthy fats that makes you full with very few calories.

Leafy Greens

These include swiss chards, kales, and spinach just to mention a few. They are ideal for weight loss because they are low in calories and carbohydrates but rich in fiber. Consumption of leafy greens adds volume to your meals. Several studies have demonstrated that diets and meals with low energy density helps people eat fewer calories overall.


Salmon is one of the best oily fish that is healthy. Other than being rich in protein, salmon also contains healthy fats and many crucial nutrients like iodine. This nutrient plays a major role in thyroid function, which ensures proper metabolism. Salmon also contains Omega-3 fatty acids, which reduce inflammation. Studies have linked inflammation to metabolic disease and obesity.

Cruciferous Vegetables

Examples are cabbages, brussels, broccoli, and cauliflower. They are loaded with fiber which helps satiation. In addition, they contain a good amount of protein. These vegetables are incredible for weight loss credit to their protein and fiber content, plus low energy density. They are also packed with cancer fighting compounds.

Chicken Breast and Lean Beef

Meat has been the blame for many health complications although there is no any scientific evidence. Meat becomes unhealthy if it is processed. Studies have shown that unprocessed meat cannot put you at a higher risk of diabetes or heart disease. Given that meat is a good source of protein, it is satiating and can help prevent snacking late at night.

Boiled Potatoes

Although the white potatoes are demonized, they contain some properties that make them helpful quality health and weight loss. They have various nutrients and minerals like potassium, which helps in controlling blood pressure. You are supposed toil potatoes and let them cool a bit to create large amounts of resistant starch. This is a fiber-like compound with a number of health benefits such as weight loss.


On top of being a low-calorie food, Tuna is rich in protein. Being a lean fish, its fat content is low.  Most fitness models and bodybuilders prefer tuna credit to its richness in protein but contain fewer calories and fats.


Legumes and beans can be very helpful for weight loss. Kidney beans, black beans, and lentils are some examples. They are rich in protein and fiber, both which are essential in satiety. They also contain a good amount of resistant starch.


As previously stated foods that are low energy density helps people consume fewer calories. Examples of such foods contain a lot of water, like fruits and vegetables. Some studies suggest that people feel more satiated and consume fewer calories if they drink soups made from solid foods.

Cottage Cheese

Most dairy products are rich in protein. Cottage cheese is just like a protein with low fats and carbohydrates. You can boost your protein intake by consuming plenty of cottage cheese. Dairy products are loaded with calcium, which boosts the fat burning process.


Unlike most fruits, avocados are loaded with healthy fats and are low in carbohydrates. The fruit also contains water, making them low energy dense. Plus, they are rich in fiber and contain many crucial nutrients, such as potassium.

Apple Cider Vinegar

This ranks as one of the best foods for weight loss. You can put it as a dressing or vinaigrettes though some people mix it with water and drink. It increases feelings of fullness and can help cut over 200 fewer calories in a day. Studies indicate that vinegar prevents blood sugar spikes after a meal.


Although they are high in fat, nuts can’t cause weight gain. They are best taken as snacks because they are loaded with fiber, protein, and healthy fats. Studies have shown that populations which consume nuts are leaner and healthier than those who don’t.

Certain Whole Grains

Some whole grains that are rich in fiber and protein can be helpful for weight loss. Examples are oats, quinoa, and brown rice. When allowed to cool after cooking, rice contains a good amount of resistant starch.

Chili Pepper

Incorporating chili peppers in your diet can be very helpful for weight loss. They contain a compound known as capsaicin, which studies have shown to lower appetite and boosts the fat burning process. This compound is also found in most weight loss supplements.


Nearly every health expert believes that fruits are healthy. Studies indicate that populations who eat fruits are healthier than those who don’t. Fruits have low energy density although they contain sugar. They are also rich in fiber.


This fruit deserves being highlighted as studies have demonstrated its link to weight control. It has being shown to reduce insulin resistance, which is a metabolic dysfunction associated with a number of chronic illnesses.

Chia Seeds

An ounce of chia seeds contains about 12 grams of protein, which is quite high, while 11 of those grams are fiber. Thanks to their high fiber content, chia seeds expands more than 10 times in water which makes them ideal for satiety.

Coconut Oil

Coconut oil contains Medium Chain Triglycerides (MCTs) which have been shown to boosts satiety when compare to other fats. They have also been shown to improve the fat burning process.

Full-fat Yogurt

Yogurt is yet another dairy product that can help in weight loss. It comes with probiotic bacteria that improve the function of the digestive system. A healthy gut helps protect against inflammation and leptin resistance, which triggers obesity. You should regulate consumption of full-fat yogurt because it is rich in sugar.

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