If you’re on a weight loss journey, you may have heard that the right foods can make a significant difference in achieving your goals. Certain nutrient-rich foods are widely recommended by experts for their ability to help with weight loss. By incorporating high-protein foods for weight loss and low-calorie foods into your meals, you can speed up metabolism, reduce hunger and help burn fat faster.
In this blog, we will explore the best foods for weight loss according to experts and why these foods are effective.
Best Foods To Support Weight Loss
- Leafy Greens
Leafy greens are packed with fibre, vitamins, and minerals. They are considered the best foods for weight loss as they are low in carbohydrates, making them an ideal addition to a low-calorie, nutrient-dense diet. The high fibre content makes you feel fuller for longer, preventing overeating.
How they work for weight loss:
- Low in calories
- High in fibre, which aids in digestion
- Rich in vitamins A, C and K, which support overall health
How to incorporate them into your diet:
Try adding green leafy vegetables like spinach, kale or lettuce to salads, smoothies, soups or wraps. They are easy to incorporate into any meal.
- High-protein Foods
High-protein foods are essential as they increase feelings of satiety, reducing overall calorie intake. These foods require more energy to digest, which means your body burns calories just by processing them. Experts also recommend lean protein sources such as chicken, turkey, fish and plant-based options like tofu for weight loss.
Why they work for weight loss:
- Protein builds and repairs muscles
- Controls hunger
- Reduces cravings
How to incorporate them into your diet:
Grilled chicken, salmon, and tofu-fried with vegetables. For a snack, a hard-boiled egg or Greek yoghurt.
- Berries
Fruits can be an important part of a weight-loss diet. Berries like blueberries, strawberries, and raspberries are low in calories and high in fibre and antioxidants, making them healthy foods for weight loss. They can satisfy your sweet tooth while keeping in check your calorie intake.
Why they work for weight loss:
- Low in calories
- High in fibre
- High in antioxidants, which reduce inflammation
- Improve blood sugar regulation
- Reduces fat storage
How to incorporate them into your diet:
Berries can be added to oatmeal, yoghurt or smoothies. They’re also delicious as a snack or mixed as a fruit salad.
- Avocados
Despite being higher in calories as compared to other fruits, avocados are considered fat-burning foods. The healthy fats in avocados, specifically monounsaturated fats, help curb hunger and support metabolism. These fats also provide a great source of vitamins and minerals, making avocado a nutrient-rich addition to your diet
Why they work for weight loss:
- Contain healthy fats that help reduce cravings
- Rich in fibre, making you feel full for longer
- Good source of vitamin C, E, and K, and Potassium
How to incorporate them into your diet:
Spread avocado on whole-grain toast, add to salads or make guacamole for a satisfying dip.
- Nuts and Seeds
While nuts and seeds are energy-dense, they’re also packed with healthy fats, protein and fibre. Nuts like almonds and walnuts, as well as seeds like chia and flaxseeds, are great for weight loss foods because they help control weight loss and provide sustained energy. They also improve your overall nutrient intake.
Why they work for weight loss:
- High in healthy fats, which help reduce appetite
- Provide a good source of protein and fibre
- Increase metabolism and promote fat burning
How to incorporate them into your diet:
Snack on a handful of almonds or walnuts, or add chia seeds to smoothies and yoghurt. You can also add seeds to salads or baked goods.
- Greek Yogurt
Greek yoghurt is a great source of high-protein foods for weight loss. It contains more protein than regular yoghurt, which helps in building muscle and maintaining healthy metabolism. Additionally, probiotics in the Greek yoghurt are beneficial for gut health and may support weight loss by improving digestion and reducing bloating.
Why they work for weight loss:
- High in protein to reduce hunger
- Contains probiotics, which promote healthy gut functioning
- Low-calorie substitute for high-fat dairy products
How to incorporate them into your diet:
Greek yoghurt can be taken as a snack, top it with berries or nuts or use it in smoothies. You can also replace sour cream or mayonnaise with Greek yoghurt.
- Green Tea
While not technically a food, green tea is often considered a fat-burning food. Green tea contains catechins, which are antioxidants that can help increase fat burning, particularly when combined with a healthy diet and exercise. Drinking green tea regularly can contribute to weight loss and fat reduction.
Why they work for weight loss:
- Contains antioxidants that can help increase fat burning
- Helps boosts metabolism
- Hydrates body
- Replacement for sugary beverages that add calories
How to incorporate them into your diet:
Drink a cup of green tea in the morning or after meals. You can try iced green tea for a low-calorie drink.
Weight Loss Diet Tips: How Many Calories Should I Eat from These Foods?
For weight loss, you’ll need to create a calorie deficit, meaning you consume fewer calories than your body uses. The exact number of calories you should eat depends on your individual goals, activity level, and metabolism. Generally, aiming for a balanced diet that includes a mix of healthy foods, such as lean proteins, vegetables, fruits, and healthy fats, will help you stay satisfied while reducing your calorie intake.
NHS View on Daily Calorie Intake for Weight Loss
As a general guide from the NHS:
- To maintain weight, the average adult daily calorie needs are:
- 2,500 kcal for men
- 2,000 kcal for women
- To lose weight, the NHS suggests reducing your intake by approximately 600 kcal/day, leading to:
- 1,900 kcal/day for men
- 1,400 kcal/day for women
The NHS also provides tools like the BMI calculator and resources for healthier eating to help you match your calorie intake with real life and track your progress safely.
Which Foods Help Burn Belly Fat Faster?
While no single food will target belly fat exclusively, high-protein foods (such as chicken, turkey, or tofu), low-calorie foods (like leafy greens and berries), and healthy fats (from foods like avocado and nuts) can help reduce overall body fat, including belly fat, by increasing metabolism and controlling hunger.
How Can I Include These Foods in My Daily Diet?
Incorporating these nutrient-rich weight loss foods into your diet can be simple. Start your day with a high-protein breakfast, like Greek yoghurt with berries, have leafy greens and lean protein at lunch, and enjoy a fat-burning snack of nuts or avocado in the afternoon. Green tea can be a great drink choice to replace sugary beverages, and you can easily add nuts or seeds to your meals or snacks for an extra nutrient boost.
At Cleckheaton Pharmacy, we can support your weight loss journey with tailored nutrition advice, healthy lifestyle tips, and access to trusted supplements that complement your diet. Whether you’re looking for portion guidance, healthier swaps, or effective weight management solutions, our team is here to help you reach your goals safely and sustainably.
FAQs
Experts recommend leafy greens, high-protein foods, berries, avocados, nuts, and Greek yoghurt for weight loss. These foods are rich in nutrients, help reduce hunger, and support fat metabolism.
High-protein foods like chicken, turkey, and tofu, along with healthy fats from avocados and nuts, can help reduce overall body fat, including belly fat, by boosting metabolism and controlling hunger.
Yes, nuts can help with weight loss due to their healthy fats, protein, and fibre content, which promote satiety and reduce overall calorie intake when eaten in moderation.
The number of calories you should consume depends on your goals, activity level, and metabolism. A balanced approach with nutrient-dense foods like those mentioned will help you stay full while losing weight.
Berries such as blueberries, raspberries, and strawberries are some of the best fruits for weight loss because they are low in calories and high in fibre and antioxidants.
Start your day with a protein-rich breakfast, incorporate leafy greens and lean proteins into your lunch, enjoy healthy snacks like nuts or avocado, and drink green tea to replace sugary drinks.
