The Best Foods For Weight Loss

Losing weight can be both physically and mentally tough!

The hunger pains and lack of energy can make it physically tough while not being able to eat the foods or as much food as you want can take its toll mentally.

But, by eating certain low calorie foods that help you lose weight, you can constantly feel full and energized while the pounds melt away.

And mentally, it’s a lot more enjoyable to focus on the foods you can eat rather than foods you can’t!

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To help you focus on those foods you can eat, we’ve put together this extensive resource
of the best foods for weight loss!

Foods That Help You Lose weight

Best Foods For Weight Loss


Cinnamon is a powerful antioxidant that has antibacterial and antifungal properties and also reduces blood sugar all the while increasing insulin levels, according to one study.  It’s these effects on blood sugar that may make cinnamon a helpful tool in the war against obesity and diabetes.

Incorporate cinnamon into your daily balanced diet by sprinkling it on your yogurt, cottage cheese, in smoothies, oatmeal, or anything else you can think of.

Greek Yogurt

Greek yogurt is great for weight loss because of its high protein content which is twice as much as regular yogurt! Protein leaves you feeling full for an extended period of time plus it burns more calories through digestion than both carbs and fat. Just make sure you choose the low-fat and low-sugar varieties.

Lean Meats

The high protein and low fat content of lean meats make them one of the best fat burning foods available! Plus, their versatility – they can be used in almost every main dish – make them a great food choice for those looking to lose weight.  Chicken breasts, lean beef and turkey are all great choices.

Cayenne Pepper

Eating spicy foods that contain red or green chili pepper can temporarily increase your metabolic rate by up to 23% some studies suggest.  The actual weight lost will be minuscule, but if you eat spicy foods often the affects may add up.  If you don’t mind spicy foods try adding a dash of red or green chili pepper to your favorite pasta, chili and stews.

Green Tea

A few studies have shown that regularly drinking green tea can also slightly raise your metabolism and aid in weight loss.  Make drinking a few cups of green tea a day a regular part of your diet.


Fruits are a must for a healthy diet, but they are important for weight loss reasons, as well.  Most fruits are low in calories and high in water content and fiber.  Both the water and fiber help fill you up and leave you feeling full longer.  Plus, fruits are a healthy and low calorie way to help tame that sweet tooth!


Vegetables are nutrient dense and should be consumed regularly!  And like fruits, they are low in calories and full of water and fiber to help fill you up.  To get the most weight loss benefit from veggies, eat them at the start of your meal so you can fill up before starting in on your calorie dense main dish.


Quinoa has exploded in popularity over the last few years because it’s extremely nutrient dense and high in protein.  Plus, it has 5 grams of fiber to fill you up quicker!  Cook it up just like rice and add it to mixed veggies or throw in some chicken.


Eggs are protein packed and are a great way to start your day.  One large egg packs 7 grams of protein and 75 calories along with essential nutrients.

A study published in the Nutrition Research Journal, found that men who ate a protein rich breakfast consisting of three scrambled eggs and one-and-a-half pieces of white toast as opposed to a carbohydrate rich breakfast of plain bagel, one half tablespoon of low-fat cream cheese and six ounces of low-fat yogurt with the same amount of calories consumed approximately 400 fewer calories over the next 24 hours.

Try these tips to make a quick and easy protein-rich egg breakfast in the morning:

  • Place an egg in a small bowl and microwave for 60 seconds and place between 2 slices of 100% multigrain toast.  Add a slice of mozzarella cheese.
  • Prepare a dozen or so hard cooked eggs and store them in the refrigerator.  Grab a few on your way out the door for a quick breakfast or snack on the run.
  • Keep liquid eggs (Egg Beaters) on hand to save yourself the hassle and time of breaking eggs open to cook them.
  • Throw two eggs in a bowl and microwave for a minute and a half or until completely cooked and throw on some shredded cheese and salsa for a quick protein filled omelet.


Good news for all you coffee lovers out there – it may slightly raise your metabolism and lead to weight loss.  But, be careful of the high calorie extras like cream and sugar!  Instead, flavor your coffee with a little cinnamon for an extra metabolism boost!


Hot low calorie oatmeal is another water and fiber dense food that helps fill you up.  Plus, since it takes longer to eat hot meals you may consume less calories, since studies have shown a correlation between slow eating and weight loss. Choose plain oatmeal varieties and sprinkle in some cinnamon, nutmeg or berries for flavor.


Soup is a dieters secret weapon of sorts and is often brought up here on this site.  Studies have shown that when eaten at the beginning of a meal, broth-based low calorie soup can fill you up and actually lead to consuming around 20% fewer calories at your meal!  Plus, soup can make a great low calorie meal on its own – just add some lean meat like chicken and some veggies!

Low calorie, broth-based soups like Amy’s Kitchen organic soups are a great option as they help fill you up without all the calories (only 60 calories in Amy’s Vegetable soup)!   Check out our low calorie soup page for more ideas!

Just make sure to choose a broth based soup and eat a serving around the 50 to 150 calorie mark. Cream based soups are typically higher in calories and make it easier to consume more calories in a meal than you normally would.


Like soup, salads make a great start to your meal and help fill you up before you get to the calorie-dense main dish.  The water helps give you that full feeling without any of the added calories.

Eating salads regularly may also have another major health benefit!

Studies show that salad eaters consumed 40% more vegetables than those who didn’t regularly eat salads.

Plus, adding a rainbow of colored vegetables to your salad makes it easy to get a wide variety of nutrient-dense vegetables in your diet while adding bold flavor!

Why is this important? Fewer than 1 in 10 Americans meet their MyPyramid suggested amounts of fruits and veggies which looks like this: 1 ½ cups to 2 ½ cups of fruits and 2 to 4 cups of vegetables daily for adults [source].

Need some healthy salad suggestions?  Check out these 4 low calorie salad makeovers to make a healthy salad every time or try one of these 10 delicious low calorie salad ideas.

Fibrous Grains

Certain grains like 100% multi-grain bread, oatmeal and even air-popped popcorn are high in fiber and low in calories.  The fiber, along with the many other health benefits, keeps you feeling fuller longer by slowing gastric emptying and keeping foods in your stomach longer.

Crispbread is a good example of a fibrous grain that will fill you up and is extremely low in calories. Scandinavian Bran Crispbread, which was recommended by Dr. Oz, is a popular choice. Check out or low calorie foods page for more ideas!


Popcorn is a healthier and lower calorie snack alternative to regular potato chips.  Plus, it’s got fiber to help fill you up and it satisfies those crunch cravings!  If you’re worried about overindulging on this snack then take a look at Orville Redenbachers Natural Popcorn. They are packaged in convenient and portable 200 calorie bags – perfect for work or a light snack at home.


Fish is another excellent source of protein that is low in fat and calories!  Plus, many varieties are high in Omega 3’s which may help fight heart disease and other chronic health conditions.


Beans give hunger and body fat the 2 punch combo with its high protein and fiber content.  Plus, they are extremely versatile and can be added to casseroles, chili’s, soups, dips, salads and more!

Protein Powder

Sometimes meat isn’t an option, or maybe you find it hard to get enough protein in your daily diet.  This is where a good protein powder comes in!  My favorite, Optimum Nutrition Whey Protein, has only 120 calories with 24 grams of protein.  Plus, it easily mixes in recipes, smoothies, pudding, ice cream and more!

In Conclusion

There’s no secret to weight loss!  You just need to incorporate the right foods into your diet and be mindful of your caloric intake and the pounds will come off.

So, start incorporating these low calorie filling foods into your diet plan today and see how easy it can be to lose weight!

Additional Weight Loss Food Resources

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