What should you eat to lose weight?

[Article updated on 19/09/2023]

Losing weight by starving yourself is not reasonable. On the contrary, eating well in order to lose weight is commendable. So, what to eat to lose weight? If you are looking for foods that can help you lose weight without giving up the pleasure of good food, you have come to the right place! There are a number of foods that help us lose weight and which should be considered our valuable allies. These are low-calorie foods that can fill us up and provide a balanced supply of vitamins, sugars, proteins and fats.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

#1 Lawyers

If you don’t know what to eat to lose weight, try avocado! Avocados are full of healthy fats and are perfect as an ingredient in salads. They are particularly rich in monounsaturated oleic acid, the same type of fat found in olive oil.

Additionally, avocados also contain a lot of water. Their energy density is therefore not as high and they are rich in other important nutrients such as fiber and potassium.

Eat avocado to lose weight
According to a study, people who eat avocado feel fuller and have less desire to eat in the next five hours.

#2 Vegetables from the cruciferous family

Cabbage, broccoli, Brussels sprouts and cauliflower are vegetables belonging to the cruciferous family. Like other vegetables, cruciferous vegetables are rich in fiber and quickly provide a feeling of satiety.

Additionally, these types of vegetables also contain considerable amounts of protein. What does that mean? With their combination of fiber, protein, and low energy density, cruciferous vegetables are the perfect food if you’re trying to lose weight.

#3 Whole eggs: the food you need to eat to lose weight

Those, who do not know how to eat to lose weight, should try eggs. Eggs are one of the best foods you can eat if you want to lose weight.

A study of around thirty overweight women revealed that eating eggs during the first meal in the morning increased the feeling of satisfaction and caused a reduction in food consumption for the next 36 hours.

Eggs are high in protein, healthy fats and cause a feeling of fullness with a small amount of calories. They contain an incredible density of nutrients. Most of them are present in yellow. Eggs are excellent for a low-calorie diet.

#4 Legumes

Legumes, like black beans, kidney beans and lentils, can be really beneficial for weight loss. These foods are often rich in protein and fiber, two nutrients that cause satiety and therefore reduce appetite. However: there are many people who cannot tolerate legumes, so it is important to cook them correctly.

#5 Salmon: what could be more natural for losing weight?

Salmon is rich in healthy fats and high-quality protein. It contains all the important types of nutrients. It is a food that satisfies the appetite and keeps you full for many hours with few calories, so it can help you lose weight.

Salmon is also rich in omega 3 fatty acids which help reduce inflammation, a major contributor to obesity and metabolic disease. And there’s even more: seafood provides significant amounts of iodine, an essential nutrient for the proper functioning of the thyroid gland.

#6 Fruit

Most experts agree that fruit is a very healthy food. Although they contain sugar, they have a low energy density and take time to chew.

In addition, the fiber contained in fruits prevents the release of sugar into the blood too quickly. In other words, fruit can be a delicious and effective addition to a weight loss diet.

#7 Yogurt

Yogurt contains probiotic bacteria that improve the function of your gut. The result is: protection against inflammation and resistance to leptin, the main hormonal driver of obesity.

Studies show that full-fat dairy products are associated with a lower risk of obesity and type 2 diabetes. Additionally, low-fat yogurts often contain a lot of sugar.

#8 How Eating Nuts Can Help You Lose Weight

Nuts are snacks that contain appreciable amounts of fat, fiber and good quality protein.

Demographic studies have also found that nut eaters have more stable health. These people are also less prone to overweight and obesity. Nuts are also high in calories, so watch out for binge eating.

Nuts to avoid gaining weight
Despite their high fat content, nuts do not cause weight gain.

#9 Lean meat: a dish to eat to lose weight quickly

Despite the fact that no studies confirm it, meat has always been unfairly classified as having negative effects on health. Various studies have shown that fresh meat does not increase the risk of diabetes or heart disease. Thanks to its high levels of protein, meat is a food that helps with weight loss.

Increasing protein intake can eliminate cravings for late-night snacking and lead to weight loss. Protein is the nutrient that most satisfies your appetite, and a diet rich in protein can help you burn up to 100 extra calories per day.

#10 Green leafy vegetables

Leafy green vegetables have various properties that make them a perfect food for weight loss. They’re low in calories and carbs and full of fiber. Leafy green vegetables are incredibly nutritious and are rich in all types of vitamins, minerals and antioxidants, including calcium.

According to various studies, calcium helps burn fat. Eating green leafy vegetables is a great way to increase the size of your meals without increasing calories.

#11 Cottage cheese

Cottage cheese is a food that quite satisfies your appetite, making you feel full with few calories. It is high in protein and contains very few carbohydrates and fats. Since it is a dairy product, it is also rich in calcium which helps in the fat burning process.

#12 Cereals

Although cereals have gotten a bad rap in recent years, some are certainly healthy. Brown rice, oat flour or quinoa are gluten-free whole grains. They contain plenty of fiber and a considerable amount of protein.

Oatmeal is loaded with beta-glucans, soluble fiber that increases satiety and improves metabolic health. Remember: refined grains are unhealthy.

#14 Tuna

Tuna is a fish whose flesh is low in fatty acids, but rich in protein. Tuna is popular with bodybuilders and fitness enthusiasts as it is a great delicacy for maintaining high protein levels. At the same time, calorie and fat levels remain low.

tuna steak
Tuna is a low-calorie, high-protein food.

#16 Apple Cider Vinegar

Apple cider vinegar is a natural product very appreciated for its properties. Various human studies indicate that apple cider vinegar is helpful for people who want to lose weight.

Consuming vinegar with foods high in carbohydrates can increase feelings of satisfaction and, therefore, lead to lower calorie consumption during the rest of the day, 200 to 275 fewer calories.

Vinegar has also been shown to reduce post-meal sugar highs and lows. This can have several long-term health benefits.

#17 Cooked potatoes

Potatoes are a perfect food for both weight loss and health. They contain a wide variety of nutrients and are particularly rich in potassium. This nutrient plays an important role in controlling blood pressure but is lacking in most people.

According to the satiety index, which measures the satiety produced by food, cooked potatoes have the highest satiety index. By eating cooked potatoes, your stomach fills up sooner and you eat less.

When cooking potatoes, let them cool for a while: they will form large amounts of starch. This fibrous substance has a lot of health benefits, including weight loss.

Zotrim helps you lose weight

Box of Zotrim

Cravings can ruin your weight loss efforts by leading you to eat unhealthy foods like burgers and the like. Fortunately, there is a solution to this problem: Zotrim, a effective appetite suppressant.

This 100% natural food supplement will drastically reduce your appetite. And it will then put an end to bad habits like snacking.