Top 14 Foods That Help You Naturally Lose Weight

Although not a single food is a silver bullet for weight loss, certain foods can help you achieve your weight loss goals. Most foods that are part of a weight-loss diet have a few things in common: they are high in fiber (which helps keep you feeling fuller for longer) and low in energy density - meaning you can eat a decent portion without overdoing the calories. Add the following weight-loss foods as part of a healthy diet, and you will find it easier to achieve your weight loss goals.

1. Eggs

Eggs are rich in high-quality protein, fats, and essential nutrients such as vitamin D and choline. The protein and the time of day that we tend to eat them make it particularly a powerhouse for weight loss. A protein-rich breakfast promotes weight loss, as protein increases satiety and regulates hunger and appetite hormones, which helps ward off hunger until lunch. People who ate eggs for breakfast were more satisfied than those who ate bagels, a study found - helping them eat less all day.

2. Fatty Fish

Dietary guidelines for Americans recommend eating two portions of seafood each week because they contain essential fatty acids that we can only absorb through our diet. Omega-3 fatty acids found in fish such as salmon, sardines, and tuna support heart and brain health and help reduce body fat. Seafood also contains a lot of protein to satisfy hunger and keep us full for hours. Fresh fish is great but can be expensive to get all the time. Consider frozen fish fillets or shrimp, which tend to be cheaper. Don't overlook canned fish to whip up simple salmon patties, quick sardines toast, or a classic Nicoise salad.

3. Beans

All beans have a high fiber content, which is what your friend is trying to lose weight because it helps you feel fuller for longer and thus controls hunger. Eating beans and legumes has also been linked to many other health benefits, including lowering blood pressure, lowering LDL cholesterol, and reducing cardiovascular disease risk. Beans are relatively low in calories and also provide protein. Give them a try in homemade veggie burgers, soups, and salads.

4. Fruit

Fruit sometimes gets a bad reputation because it naturally contains sugar. But eating fruit can help you lose weight, particularly if you swap fresh fruit for processed foods or other unhealthy snacks. You get a naturally sweet taste and benefit from fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption is associated with a lower risk of becoming overweight and obese, regardless of vegetable or fiber intake - though including fruit as part of a healthy diet is always the best strategy.

5. Avocados

Avocados are rich in monounsaturated fatty acids, fiber, potassium, and phytochemicals. According to a Nutrition Journal study, people who eat avocados tend to have lower BMI, body weight, and waist circumference than people who skip this green superfood. Although avocados are higher in calories than other fruits and vegetables, their filling combination of fat and fiber can help you lose weight. Add some to your salad, sandwich, or taco night for an eruption of creaminess and flavor.

6. Popcorn

As long as this popular crispy treat is not doused with movie cinema butter, it is perfect as a snack for weight loss. Popcorn is not only rich in fiber, but it also provides some protein. One ounce of popcorn (about 3 ½ cups) has 4 grams of fiber, nearly 4 grams of protein and comes in at 110 calories. This combination makes it a snack with staying power. Popcorn is filled with air, so you get a pretty large portion without a lot of calories. You can eat 3 whole cups of popcorn for only 100 calories.

7. Yogurt

Yogurt is high in protein and probiotics, which are good for gut health and help with weight loss. Your gut health can impact your weight. Consuming more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism. Some eat Greek for more protein; moreover, research has found that eating Greek yogurt was associated with reduced appetite and increased satiety. Just keep an eye on the addition of sugar in flavored yogurts that only add calories. Instead, use fresh fruit to sweeten the yogurt.

8. Fermented Foods

Gut health is a hot topic these days, and for a good reason. In addition to supporting the immune system and good digestion, a healthy balance of good bacteria in the intestinal tract can promote fat burning. Try to incorporate a few bites or sips of probiotic-rich foods most days, in addition to eating prebiotics (like bananas, asparagus, legumes, and onions), which provide fuel for your healthy gut. Good sources of probiotics are kefir and yogurt, sauerkraut, kombucha, and tempeh.

9. Chia Seeds

When it comes to weight loss, fiber is key. It is filling because it slows down digestion and makes us feel fuller for longer. That's super important when we're consuming fewer calories, a common approach to weight loss. A portion of chia seeds, about 2 tablespoons, provides a whopping 40% of the daily fiber requirement. And they can be easily integrated into meals, especially breakfasts and snacks, with foods such as breakfast pudding, berry jam, and energy balls.

10. Whole Grains

Many people think they need to forgo starches such as pasta, bread, and rice to shed pounds. Fortunately, this is not the case if we choose whole grains most of the time. In addition to vitamins, minerals, and phytonutrients, whole grains such as whole-grain noodles, brown rice, and quinoa contain fiber to satisfy us. Furthermore, our bodies and brains prefer energy from carbohydrates, so eating these foods alongside protein and healthy fats can reduce cravings for refined carbohydrates and sugars, sometimes sabotaging weight-loss efforts.

11. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, and dark leafy vegetables such as kale and rocket. Their health benefits are enormous, and a growing body of research links regular consumption of these vegetables to lower cancer risk and inflammation rates. They are also low in calories and carbohydrates, making them the perfect complement to any weight loss plan. These vegetables are easy to incorporate all week long. Use them as a savory base for salads to prepare meals, or as a low-carb swap for cereals, or mix them with smoothies.

12. Pistachios

All nuts can be included in a healthy weight loss diet. They are filling and satiating thanks to their healthy fat, fiber, and protein content. Portion control is key, as a serving of nuts (about ¼ cup) is between 160 and 200 calories. Pistachios are among the lowest-calorie nuts, at 160 calories per serving. Pistachios not only taste delicious but also have a whole range of health benefits. Studies suggest that these pretty green nuts protect against type 2 diabetes, promote a healthy gut, and improve cholesterol levels. And eating them two or more times a week can reduce the risk of future weight gain. We recommend buying pistachios in bowls or peeling them during the snack - an easy way to encourage mindful eating!

13. Almonds

Almonds are an excellent source of fiber and rich in protein. Eating foods with a double punch of fiber and protein can help you feel fuller for longer - making it less tempting to reach for an unhealthy snack between meals.

Almonds are rich in vitamin E and a good source of heart-healthy monounsaturated and polyunsaturated fatty acids. They are a good choice for sprinkling on salads or side dishes. You can also use it in pesto instead of walnuts or pine nuts, fill up your morning cereal, or just keep a small bag in your back pocket as an emergency snack.

14. Dark Chocolate

A healthy weight loss diet is more effective if it is sustainable. Research shows that a lack of certain foods or groups of foods can lead to extreme cravings and causes binging if you avoid food for a certain period of time. The inclusion of foods you enjoy but initially perceive as against the rules, such as chocolate, can help you stick to a weight loss plan. An ounce of dark chocolate (70% or more of cocoa) could be just the treat you need to stay on course. You will also benefit from its heart-healthy and mood-boosting benefits.