15 Healthy Foods to Lose Weight Efficiently; Backed By Science

15 Healthy Foods to Lose Weight Efficiently; Backed By Science

Food is an essential component of any weight loss plan, as this famous saying implies, “Being fit is 80% diet & 20% exercise; you can’t outrun your fork”. The types of food you eat can significantly impact your weight and overall health. To lose weight correctly, focusing on nutrient-dense, whole foods such as lean proteins, vegetables, fruits, and whole grains is essential. These types of diet food for weight loss are packed with essential nutrients and can help you feel full and satiated, making it easier to stick to a healthy diet. In contrast, processed and unhealthy foods are often high in added sugars, unhealthy fats, and calories, which can contribute to weight gain. Choosing nourishing, whole-diet food for weight loss can support your fitness efforts and improve your overall health.

Choosing the right diet food for weight loss

diet food for weight loss

There are many different schools of thought regarding diet food for weight loss. Some people believe you should cut out all carbs, while others say you should only eat fruits and vegetables. The truth is that there is no one perfect diet for weight loss. What works for one individual might not work for another. A holistic approach to eating is the key to maintaining a healthy weight and preventing chronic ailments. There are a few basic principles that you should follow if you want to lose weight with healthy food.

  • First, make sure that you are eating enough protein. Protein is essential for maintaining muscle mass because muscle helps burn calories more efficiently than fat. It can help you feel fuller for extended periods, which can reduce your caloric intake. In addition, protein has a high thermic effect, implying that your body burns more calories digesting protein than other food types.
  • Second, make sure that you are eating plenty of fibre. Fibre can help you feel full and prevent cravings by regulating blood sugar levels. It is an efficient low-calorie way to add bulk to your diet.
  • Third, make sure that you are eating healthy fats. Healthy fats can help increase your metabolism and encourage weight loss.
  • Finally, make sure that you are staying hydrated. Water can help to boost your metabolism and can help you to lose weight. Additionally, drinking water can help flush toxins out of your body, which can help improve digestion and overall health.

Without further ado, we have curated a list of 15 diet foods for weight loss that are healthy, nutrient-rich, and versatile. You can prepare each food item mentioned below in various forms that are just as tasty as beneficial.

Here are 15 of the best diet foods for weight loss:

  1. Leafy Greens
  2. Cruciferous Vegetables
  3. Lean Proteins
  4. Beans & Legumes
  5. Boiled Potatoes
  6. Soups
  7. Fruits
  8. Non-Starchy Vegetables
  9. Nuts & Seeds
  10. Avocado
  11. Greek Yoghurt
  12. Eggs
  13. Tofu
  14. Cacao Nibs
  15. Spices

1. Leafy greens (such as spinach, kale, and microgreens)

Leafy greens

One of the best healthy foods to eat for weight loss is leafy greens because they have fewer calories and high fibre content, which can help you feel full. They are also rich in nutrients such as vitamin K, vitamin A, vitamin C, and calcium. For example, one cup of raw spinach has only 7 calories and 1 gram of fibre, while one cup of cooked collard greens has only 49 calories and 4 grams of fibre.

2. Cruciferous vegetables (such as broccoli, bok choy, and cauliflower)

Cruciferous vegetables

Like leafy greens, these vegetables are also low in calories but high in fibre. This nutritional value makes them the perfect food for weight loss, as one can use these veggies to increase the nutrient content on the plate without increasing the caloric intake.

3. Lean proteins (such as chicken and fish)

Lean proteins

High-protein foods such as chicken & fish have a high thermic effect, meaning your body burns more calories digesting protein than other types of food. This can help boost your metabolism and support weight loss. They also have fewer calories and fat while providing a great source of other nutrients such as B Vitamins, Iron & Zinc.

4. Beans and legumes (such as black beans, kidney beans, and chickpeas)

Beans and legumes

This one is especially for vegetarians looking for the best diet foods for weight loss. Beans are an excellent source of fibre and protein, keeping you satiated for a longer time. They help enhance your metabolism and aid weight loss.

5. Boiled potatoes

Boiled potatoes

Contrary to popular belief, boiled potatoes are remarkable for those wanting to lose weight. You can attribute this to their high potassium content, which can help regulate fluid balance and support healthy blood pressure. In addition, boiled potatoes are a good source of complex carbohydrates, which can provide lots of energy and help keep you feeling satiated. Please note that the method of preparation and choice of toppings can significantly affect the caloric content of potatoes. Be mindful of portion sizes & avoid high-calorie toppings.

6. Soups (particularly broth-based soups)


Broth-based soups can be an excellent option for weight loss because they are usually lower in calories and fat than cream-based soups, which can help you control your nutrient & caloric intake. Additionally, soups made with broth often contain a lot of vegetables, which are high in fibre and can help you feel full and satisfied after eating.

7. Fruits (such as apples, berries, and citrus fruits)


Fruits are the most commonly consumed healthy food for weight loss, and this is due to a few reasons. First, fruits are an abundant source of fibre, meaning they satiate you for an extended time. Second, they are also deficient in calories, so that you can consume a larger quantity for fewer calories. For example, you can eat a whole apple for about 100 calories, much less than you would get from a serving of many other types of food. Finally, fruits are rich in nutrients like vitamins, minerals & antioxidants, which are essential for overall health.

8. Non-starchy vegetables (such as bell peppers, eggplants, and zucchini)

Non-starchy vegetables

As diet food for weight loss goes, non-starchy veggies top the list. Firstly they are deficient in calories and rich in fibre content, so they keep you full and craving-free. Secondly, they are full of minerals and antioxidants that support weight loss and keep your energy levels high. Most importantly, they have minimal carbohydrates. Hence they are the best addition for those on a low-carb diet. Further, you can prepare these veggies in a plethora of tasty ways.

9. Nuts and seeds (such as almonds, chia seeds, and flaxseeds)

Nuts and seeds

Nuts and seeds are an abundant source of protein, which can help reduce hunger pangs & cravings, making them an excellent snack for weight loss. They are also heavy in fibre, vitamins and healthy fats that support a healthier lifestyle. However, nuts and seeds are also high in calories and fat, so paying attention to portion sizes is essential. With nuts and seeds, it’s imperative to remember that “a little goes a long way”.

10. Avocado


Avocado is an excellent source of healthy monounsaturated fats, which can help to improve cholesterol levels and reduce the risk of heart disease. It is also a good source of fibre, helping you feel full and satisfied after eating. While the benefits of avocado far outweigh its cons, be mindful of the portion size as avocados are notoriously high in calories & fat.

11. Greek Yoghurt

Greek Yoghurt

Greek yoghurt is considered the holy grail of diet foods for weight loss because of its nutrient-dense profile. It’s an excellent source of protein that can help repair body tissues and keep you satiated for extended periods. It also provides calcium and probiotics that support a healthy digestive system. More importantly, Greek yoghurt is often much lower in sugar and calories than regular yoghurt, which is perfect for those on a weight watch.

12. Eggs


Eggs are a significant part of any weight loss journey. Their protein content helps reduce hunger and build more robust protein channels within the body. They are also deficient in calories and fat, hence the most commonly consumed food for weight loss. One large egg has about 70 calories and 5 grams of fat. However, choosing a healthy cooking method that doesn’t add extra calories, such as boiling, poaching, or cooking in a non-stick pan with a small amount of oil, is crucial.

13. Tofu


Tofu has recently gained popularity as a diet food for weight loss. However, it has always been a great addition to one’s daily diet. Tofu is shallow in calories and fat, making it an appropriate ingredient for weight-watchers. One cup of tofu has about 130 calories and 10 grams of fat, depending on the type and preparation. It is a very versatile food you can use in various recipes, so it’s an easy and convenient way to add protein and nutrients to your diet. Remember to choose a preparation method that doesn’t add extra calories to your meal, such as grilling, roasting, or sautéing in a small amount of oil.

14. Cacao nibs

Cacao nibs

Cacao nibs are made from crushed cocoa beans and are a great source of fibre and antioxidants. As long as you eat it sparingly, it contributes to and supports weight loss with its high nutrient values. It contains a small amount of fat and calories, hence should be consumed in moderation. Even a tiny amount can help keep cravings at bay while keeping you satiated for longer. It is an unexpected diet food for weight loss, but we’re sure those with a sweet tooth are happy to read this.

15. Spices (such as cumin, cinnamon, and chilli powder)


Recent research has shown spices such as cinnamon, cumin, chilli and turmeric positively affect weight loss and eating habits. Cumin is high in iron and improves digestion and metabolism. Chilli peppers contain capsaicin, which may boost metabolism and reduce appetite. Some studies show connections between cinnamon consumption and reduced body weight, body fat & blood sugar levels in obese people. Such spices are the perfect addition to any meal intended to help you lose weight.

All these diet foods for weight loss can be a part of your daily diet because they are high in nutrients, low in calories, and help keep you feeling full and energised. It is vital to consume a healthy, balanced diet for optimum results that is sustainable in the long term. Paying attention to portion sizes and not consuming too many calories, even from healthy foods, is paramount. Regular physical activity is also essential in a weight loss plan, as it can help boost metabolism and burn extra calories.

In addition to these general guidelines, we recommend speaking with a healthcare provider or a registered nutritionist for personalised advice on creating a healthy weight loss plan. If you’re looking for an easy and efficient way to be a healthier, fitter you, OJO Life can help with their prompt diet food delivery. You can book an appointment with our nutritionist to make a diet chart suitable for you, and we will pre-prepare the meals for you and deliver them to your door, fresh every morning. To conclude, remember that no single food is a magic bullet for weight loss. A healthy diet should include various foods from all the food groups while simultaneously increasing activity levels.


Q: What is diet food?

A: Diet food is food that is beneficial for weight loss or weight management. These types of foods are often low in calories, fat, and sugar, and may also be high in fibre and protein to help people feel full and satisfied. Diet foods may include things like meal replacement shakes, low-calorie meals, and snack bars, as well as traditional foods that are prepared in a way that makes them lower in calories or more nutrient-dense.

Q: What is balance diet food?

A: A balanced diet is one that includes a variety of different types of foods in the right proportions, so that you are getting all of the nutrients that your body needs to function properly. A balanced diet typically includes a mix of Fruits and vegetables, Proteins, Carbohydrates and Healthy fats.

Q: Can i eat fried foods on a low carb diet?

A: While it is generally recommended to limit fried foods when following a low carb diet, it is possible to include them in moderation as long as they fit into your daily carb intake goals. Fried foods can be high in carbs due to the breading or batter that is used, as well as any added ingredients like flour or cornstarch. They can also be high in fat, which can contribute to weight gain if consumed in excess. However, if you choose your fried foods wisely and pay attention to portion sizes, it may be possible to fit them into your low carb diet.

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