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The 18 best foods to lose weight

Table of Contents

  1. Leafy vegetables
  2. Cruciferous vegetables
  3. Cooked potatoes
  4. Beans and legumes
  5. Avocados
  6. Grapefruit
  7. nuts
  8. Apple Cider Vinegar
  9. Coconut oil
  10. chili
  11. whole grain products
  12. Chia seeds
  13. cottage cheese
  14. lowfat quark
  15. Eggs
  16. salmon
  17. tuna
  18. Chicken Breasts and Lean Beef
  19. Infographic: The best foods to lose weight

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1. Leaf vegetables

Green leafy vegetables, including kale, spinach, Rocket lettuce and iceberg lettuce have different properties that can promote weight loss. They are low in calories and carbohydrates, but contain a lot of fiber, which has a positive effect on digestion.

Green leafy vegetables also contain many vitamins, minerals and antioxidants. If you often include salads or spinach in your diet, you can increase the volume of your meals without increasing the number of calories - a great food for weight loss (1).

2. Cruciferous vegetables

The very high fiber and nutrient-rich vegetables of the cruciferous vegetables, including cauliflower, broccoli, Kale, and Brussels sprouts are often high in protein compared to other vegetables.

The combination of protein, fiber, and low energy density helps these vegetables aid in weight loss (2).

3. Boiled potatoes

Potatoes are particularly rich in potassium, which is important for healthy blood pressure, and other nutrients. Cooked potatoes should cool down for a moment before eating resistant starch to be able to form.

This is a fiber-like substance that can have beneficial effects on physical health and weight loss. The same applies to sweet potatoes, turnips and other root vegetables, which is why they are also some of the best foods for weight loss (3).

4. Beans and legumes

Some legumes and beans are great for losing weight. These include lentils, black beans, chickpeas and kidney beans, as they contain a lot of fiber. They also have a high protein content. Both nutrients ensure a long-lasting feeling of satiety.

5. Avocados

Avocados are also one of the foods that can help you lose weight. They're just bursting with nutrients, likeFiber, Potassium, and healthy fats - particularly high in monounsaturated oleic acid (the same type of fat found in olive oil).

The consumption of avocados in combination with lettuce is particularly suitable, because the fats contained in the avocado allow the nutrients from the vegetables to be better absorbed (4).

6. Grapefruit

A study by the Department of Nutrition and Metabolic Research in California showed that eating half a grapefruit before a daily meal can be beneficial for weight loss. The grapefruit that you previously consumed means that you then consume fewer calories and the feeling of fullness occurs more quickly (5).

7. Nuts

nuts Despite their high fat content, they are perfect as a snack as they contain healthy fats, fiber and protein. A small number of nuts per day can help improve metabolism and even aid weight loss (6).

However, you shouldn't eat too many of them, as nuts contain a lot of calories.

8. Apple cider vinegar

Apple cider vinegar is very popular. Whether as a dressing, vinaigrette or to drink diluted with water: Apple cider vinegar is the perfect food for weight loss.

If you use apple cider vinegar to prepare a meal that is very high in carbohydrates, you will feel full more quickly and you will automatically eat a little less. This of course makes it easier to lose weight (7).

9. Coconut oil

Coconut oil contains many medium-chain fatty acids, which increase calorie burning and make you feel full more quickly.

As the appetite suppressantCoconut oil contains a lot of calories, the main thing is to replace some fats and oils that are used for cooking with coconut oil and not to add the oil of the coconut to the already prepared dishes (8).

10. Chili

A popular food for weight loss is chili. The substance capsaicin contained in chillies reduces appetite and also stimulates fat burning. So feel free to grab the fat burner chilli when it comes to seasoning your dishes (9).

11. Whole grains

Oats, brown rice or quinoa are high in fiber and can also come up with a decent amount of protein. Oats also contain beta-glucan, a soluble fiber that has a positive effect on the feeling of satiety and boosts the metabolism (10).

12. Chia seeds

Chia seeds are among the most nutritious foods. There is a lot of fiber in the small seeds and soaking them in water, juice or milk increases the volume, which in turn makes you full faster and longer (11).

They also contain many antioxidants, vitamins and minerals and the protein content of the small seeds should not be underestimated (around 17 grams per 100 grams of chia seeds).

13. Cottage cheese

Dairy products are high in protein. Cottage cheese comes off best, as it contains little fat and carbohydrates, but a lot of protein.

Despite the low number of calories, the fat killer keeps you full for a long time and also contains calcium, which supports fat burning (12). This is why cottage cheese is one of the best foods to lose weight.

14. Low-fat curd

lowfat quark contains very few calories, but is rich in protein and calcium. Half the daily calcium requirement is covered with a 500 gram package of quark.

The quark's high protein content makes you feel full for a long time - it is very well suited, for example, for breakfast as a fruit quark or as a herb quark with cooked or raw vegetables (13).

Also interesting: How you can easily make protein shakes yourself from low-fat quark and other natural ingredients!

15. Eggs

It used to be said that eggs had a negative effect on blood cholesterol levels, but this has been proven to be wrong. Those who like to eat eggs are doing something good for their body - they are rich in proteins and healthy fats and keep you full for a long time despite the low number of calories (14).

In addition, the egg yolk is particularly rich in nutrients. A great food for weight loss.

16. Salmon

High-fat fish are very healthy. In salmon there are high quality proteins, healthy fats, Omega-3 fatty acids and contain many important nutrients. They also provide the body with the iodine intake it needs. Iodine is especially important for the thyroid gland, which controls metabolism.

In addition to salmon, the occasional consumption of trout, mackerel, herring or other high-fat fish is recommended - they all ensure a long-lasting feeling of satiety despite the low number of calories (15).

17. Tuna

Tuna is also a very protein-rich and low-calorie fish, which makes it an ideal food for people who are overweight.

But what distinguishes it from salmon, for example, is the fat content. So if you are looking for a low-fat and low-calorie fish with a lot of protein, tuna is a good choice. However, care should be taken to ensure that the tuna is preserved in water and not in oil.

18. Chicken Breasts and Lean Beef

Meat is high in protein and the perfect food when it comes to weight loss. Those who eat more protein lose weight more easily and can even reduce food cravings.

Those who prefer a low-carbohydrate diet are welcome to use more fatty meat. However, those who eat a moderate to high-carbohydrate diet should rather eat lean meat (16).

Editor's tip:At foodspring you will find many protein-rich products - just try them:

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Infographic: The best foods to lose weight