All beans are high in fiber, which is your friend when you're trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade veggie burgers, soups and salads.
Yes, you can eat dark chocolate to lose weight. A study among women with normal weight obesity (or “skinny fat syndrome”) who ate a Mediterranean diet that included two servings of dark chocolate per day showed a substantial reduction in waist size than when on a cocoa-free meal plan. Researchers attribute dark chocolate’s weight loss abilities to flavonoids, heart-healthy compounds in the sweet treat that the scientists at Harvard say can reduce the risk of diabetes, heart disease, and mortality. Like nuts, dark chocolate has also been found to induce satiety. When reaching for chocolate, just make sure you choose a bar with at least 70 percent cacao. Anything less contains more belly-bloating sugar and a significantly reduced flavonoid content.
Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL;[42][43] and trans fat tend to raise LDL and lower HDL.
Kefir is a yogurt-like substance, but it actually contains less sugar and more protein than conventional yogurt while remaining packed with gut-friendly probiotics that can help you lose weight by aiding digestion. In one study, kefir displayed weight loss properties similar to those of milk and other dairy-rich products. Other probiotic-rich foods include kombucha, bone broth, and fermented items such as sauerkraut and kimchi.
Fruit gets a bad rap sometimes because it naturally contains sugar. But eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You'll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake—though including fruit as part of a healthy diet overall is always the best strategy.
Dig in to eggs, yolks and all: They won't harm your heart. “The [USDA] Dietary Guidelines sees eggs as a healthy source of protein, and groups them with meat and poultry,” Caroline Kaufman, R.D., told SELF in a previous article about what people get wrong about cholesterol. "Don’t stress about dietary cholesterol; focus on saturated and trans fats."

Coconut oil may be high in saturated fat, but that doesn’t mean you should write it off completely, especially when it comes to weight loss. In fact, a study of 30 men published in Pharmacology found that just two tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. What’s more? At roughly 117 calories per tablespoon, coconut oil (which has a versatile high smoke point) is an ideal cooking companion so long as you don’t use it every day and rotate in other cooking oils such as heart-healthy EVOO.

Speaking of standout breakfast foods, Greek yogurt is another option worthy of the spotlight thanks to its high-protein content. Per study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28, and found Greek yogurt, with the highest protein content, to have the greatest effect. What’s more? Probiotics in items such as yogurt and fermented foods, like pickles and sauerkraut, help good bacteria in the gut process food more efficiently. Hello, weight loss! If you want to get even more protein in your yogurt, check out Icelandic yogurts, which can have two to three more grams of protein per serving compared to Greek.
Compared to other nut varieties, pine nuts tend to be on the pricier side, but adding them to your shopping cart could be a good investment for your health. Research suggests that the fatty acids in these little nuts could increase satiety hormones, helping you feel full. They're also packed with vitamin B1 and manganese, a mineral that helps your body metabolize carbohydrates and protein.
The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommend a diet that consists mostly of unprocessed plant foods, with emphasis a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet is full of a wide range of various non-starchy vegetables and fruits, that provide different colors including red, green, yellow, white, purple, and orange. They note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including “fast foods” and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.[11][12]
Water is a weight loss ally in a number of ways. For starters, if sipped prior to a meal it can help ensure you eat less. A British study published in the journal Obesity that asked participants to chug 16 ounces of H2O prior to eating found said participants lost an average of 2.87 pounds in 90 days—which translates to nearly 12 pounds in a year! Water helps you blast even more fat because it is a much better beverage choice than diet soda or fruit juice, both of which are full of artificial sweeteners that can pack on belly fat super fast.

Though we singled out quinoa above, whole grains in general (we’re talking cereal, rice, pasta, and more) are conducive to weight loss, especially when they’re used in place of refined—white—grains. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. Unlike refined grains, whole grains are packed with satiating, heart-healthy fiber.
A 2012 CDC study found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. In addition to having fewer calories than most alcoholic beverages, red wine, in particular, is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your ‘bad cholesterol.’ Just remember to imbibe in moderation.
A 2012 CDC study found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. In addition to having fewer calories than most alcoholic beverages, red wine, in particular, is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your ‘bad cholesterol.’ Just remember to imbibe in moderation.
You may not think of them as a weight-loss food, but eggs are packed with protein, which helps curb your appetite. One study found that overweight women who ate eggs for breakfast were able to lose twice as much weight as women who started their days with bagels. And egg whites in particular are a good source of branched-chain amino acids, which help keep your metabolism running smoothly.
A myriad of different teas have been shown to aid weight loss, and green tea is no exception. In fact, a study published in The Journal of Nutrition found that after just two weeks, those who sipped four to five cups of the green brew each day, in addition to working out for 25 minutes, lost more belly fat than those who didn’t imbibe. Scientists attribute green tea’s ability to shrink waists to the beverages catechins, a type of antioxidant that hinders the storage of belly fat and facilitates rapid weight loss.
What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.
What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.
As found in nuts, seeds, fish, avocados, and plant oils. You should consume these high-fat foods in place of other high-calorie foods; otherwise, you’ll be adding excess calories to your diet. For instance, substitute olive or canola oil for butter, and nuts for chips. Fatty fish may reduce the risk of heart disease and have other benefits, attributed at least in part to their omega-3 polyunsaturated fats.

Kamut is an ancient grain native to the Middle East that is an excellent source of heart-healthy omega-3 fatty acids, protein, and fiber, while simultaneously being low in calories. In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and just 140 calories. What’s more? A study published in the European Journal of Clinical Nutrition found that eating Kamut reduces cholesterol, blood sugar, and cytokines (which cause inflammation throughout the body). Kamut’s ability to stabilize blood sugar and reduce inflammation make it a great weight loss staple, especially if it is used in place of nutritionally lacking refined grains.


Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. Learn more »
There's a reason (well actually, many reasons) why lentils are considered one of the world's healthiest foods. With 13 grams of protein and 11 grams of fiber per serving, this legume—another member of the pulse family—will keep you feeling full for hours in between meals. They're a great source of fat-burning resistant starch, too, with 3.4 grams in a half-cup serving.

Speaking of flavonoids, the waist-whittling compounds also exist in higher concentrations in red fruits such as watermelon, Pink Lady apples, and plums, meaning they also have the power to induce weight loss. In fact, a 2016 study in the journal BMJ found that people who eat a diet rich in flavonoid-heavy food tend to gain less weight, which could be promising seeing as many people tend to put on pounds as they age. In addition, anthocyanin, a specific flavonoid compound that gives red fruits their color, has been shown to reduce fat-storage genes.
Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It's the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left people feeling more satisfied than those who had bagels—which helped them eat less throughout the day.
Before diving into all this delicious goodness, an important note: Health and weight loss are not the same thing, and they're different for different people. Whether you want to eat well, lose weight, or maintain your weight, it's about finding what works for you—including which foods help or your hinder your goals. But if you are looking to change how you look, it's important to ask yourself why, along with how you can do it while upgrading your mental and physical health instead of harming it. To that end, if you have a history of disordered eating, it's always a smart idea to chat with your doctor before making any changes to your eating habits. But even if you don't, talking with a doctor or registered dietitian can help make sure you're setting realistic, reasonable goals for yourself. Because remember, your weight is about so much more than how you eat and exercise. Various factors influence it, like your sleeping habits, your stress levels, and other components like health conditions and hormonal fluctuations.
“The Dietary Guidelines recommend eating fish at least twice a week, and I think salmon is the perfect food to incorporate into your weekly meal plan,” says Rizzo. Salmon is rich in omega-3 fatty acids, which are good for your heart and can lower inflammation to aid in weight loss and combat water retention. Plus, eating healthy fat keeps you full. The bonus is that salmon has vitamin D to improve mood, she says.
Similar to Greek yogurt, a study from Nutrition Research showed that eating eggs for breakfast can make you feel more full and help you eat fewer calories throughout the day, meaning they’re quite the secret weapon for weight loss. Nutritionally speaking, one large hard-boiled egg (about 50 grams) contains less than one gram of carbs and remains an excellent source of protein. Eggs are also loaded with amino acids, antioxidants, and healthy fats.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »
Cheese isn’t traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the amino acid tyrosine (a building block of protein) which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. What’s more? The combination of calcium and protein found in dairy products such as Parmesan has been found to increase thermogenesis—the body’s core temperature—and thus boost your metabolism.
A 2012 CDC study found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. In addition to having fewer calories than most alcoholic beverages, red wine, in particular, is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your ‘bad cholesterol.’ Just remember to imbibe in moderation.
Fresh, Frozen, or Canned Vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish—just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »
Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your body’s fat-burning performance. A study published in the journal Metabolism found that this “warm-up” tactic can help whittle your middle—by up to an inch—in just six weeks! The scientists attribute the powerful effects to the grapefruits’ fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.
A great source of calcium and important cancer-fighting compounds, broccoli also has loads of filling fiber and will set you back only 30 calories per serving. If eating this cruciferous veggie makes you bloat, try steaming it first, which makes it easier to digest while still preserving the cancer-fighting ingredients that could be lost when you boil or cook it in the microwave.

Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL;[42][43] and trans fat tend to raise LDL and lower HDL.

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