Weight Loss Foods to have in your kitchen. Best food for weight loss

Weight loss is such a popular topic nowadays. But I can really understand people who want to lose extra pounds and feel more light, energetic and fit. I personally don’t like restrictive diets and skinny body image. But I believe in healthy and satisfying eating, enjoyable fitness activities and little tricks that help you be in the best shape. One of such things is weight loss foods that either have very few calories while containing fiber and minerals, either promote healthy digestion and hormonal balance.

I did a research and created a list of the best foods for weight loss. You can print it (there is a printable file at the end of the article) and use as a reminder to consume these products every day.

1. Quinoa

Quinoa is a high protein seed that is quite popular lately due to its benefits for health and weight loss. Even though technically it is a seed people usually cook and use it as wholegrain. Quinoa is now accessible at every health food store and used in many restaurants. It contains iron, magnesium, fiber, vitamin B, E, manganese, various antioxidants, protein and all nine essential amino acids.

You may find red, white, and black quinoa. 1 cup (185g) of quinoa contains 222 calories, 8.1g protein, 39 grams carbs, 4 grams of fat, and a little bit of Omega-3 fatty acids. It contains more fiber than many other whole grains. The low glycemic index in quinoa is good for blood sugar control (and for those girls who have PCOS).

So that’s why it’s a great weight loss food. You will benefit from all its vitamins and nutrients while consuming way fewer calories than in a case with other side dishes.

2. Green tea

Even though green tea is not a weight loss food it is a must-have drink when you try to get in shape. There are so many benefits of green tea. It is full of antioxidants and plant-based compounds that are beneficial for your health. The consumption of green tea can help boost fat burning and weight loss.

It is a great source of catechins, which are potential antioxidants. Another significant substance is epigallocatechin gallate that can increase metabolism and break down the fat.

Some studies have revealed that green tea can decrease the absorption of fat from foods. Furthermore, it also reduces appetite that allows you to consume fewer calories. Experts recommend drinking 2-3 cups of green tea each day to lose weight.

I personally prefer to use loose leaf teas as they are more natural. But you can choose green tea in bags. Just make sure that it is a pure green tea without any artificial components like flavouring agents, dried sugary fruits etc.

3. Nuts

Nuts are considered to be another best foods for weight loss as they are enriched with protein and healthy fats and are low in carbohydrates. Nuts are full of antioxidants and nutrients that can add great value to your diet. You can keep them in your pocket or purse whenever you go in order to have great snacks when you are hungry. You can also add your favorite nuts in smoothies and salads.

Nuts are rich in calories and heart-healthy fat so you need to be careful with your portions. Researchers discovered that eating nuts can shed extra pounds in addition to improved satiety and better diet compliance. A study conducted on 65 obese adults has found that consuming almonds can decrease waist circumference, reduce systolic blood pressure, decrease body fat, and ultimately lose weight. Another study found that walnut rich diet can provide great weight loss benefits, higher levels of good cholesterol, and lower levels of bad cholesterol.

If you try to lose weight I would say that almonds, pistachios, walnuts, and peanuts are the best choice. They are the highest in protein while contain not so many calories. So by adding nuts in your diet, you can make your body feel fuller that will ultimately reduce food cravings. In this way, you can burn more fat and lose weight.

4. Kale

Kale is a super healthy green vegetable and has a status of the king among other green vegetables. It is from cruciferous family like broccoli, cauliflower and cabbage. Purple and green kale are the most common. Its leaves could be curled up or smooth while the stem is hard and fibrous. A normal cup of raw kale contains Vitamin A, B6, C, K, calcium, copper, magnesium, potassium, iron, and some more nutrients. This 1 cup of raw kale contains only 33 calories, 3 grams of protein, and 6 grams of dietary carbs that make kale is a powerful weight loss food.

It is rich with antioxidants like many other leafy greens so it fights against heart diseases, cancer, blood pressure, depression, and aging. It has more vitamin C than the whole orange. Kale is the biggest source of vitamin K which is essential in clotting blood in human body. In a normal cup of raw kale, there is 7 times more RDA for vitamin K.

If you want to lose weight I recommend to have a big salad as a side for every dinner. It’s fine to have whole grains during the day but in order to reduce calories in the evening it’s a good idea to eat a protein with leafy greens. Besides, you can eat a REALLY big plate (as dark leafy greens are very low in calories) that gives you satisfaction and all the nutrients.

5. Chia seeds

Chia seeds have gained much popularity in recent years because they have so many benefits. They are not just healthy, but also affordable and delicious. These seeds are rich in protein, fiber, and omega-3 fatty acids that can provide great weight loss benefits. You can experiment with this weight loss food in the kitchen as it can be used in a variety of dishes and smoothies. Add chia in your snacks and breakfasts to shed extra pounds.

One ounce of chia seeds contains 138 calories, but this little quantity is full of nutrition. These seeds are enriched with dietary fiber i.e. 10 grams per 1 ounce. By consuming chia seeds, you can fulfill your daily fiber intake and can also control your food cravings. As per a 2015 research, consuming 130g of fiber each day can reduce excess weight. A study revealed that daily intake of chia seeds for 12 weeks has helped decrease weight and waist size.

My favorite way to eat chia is to make pudding for breakfast/or snack. For chocolate pudding I usually put 3 tbsp of chia seeds in a blender together with 2 tbsp cocoa powder, 0,5 cup almond milk and stevia. Blend very well until it’s almost fully smooth. Store in the fridge overnight. It becomes so tender, smooth and chocolaty! The best idea when you try to cut out your sugar and sweets.

Chocolate chia pudding

Coconut chia pudding with mango jelly

I also make a layered dessert with chia. In this case, I combine chia seed with coconut milk (or cream) and stevia. Just mix together and put your favorite sugar-free jam/jelly. I made a mango jelly with agar-agar and stevia. OMG, it is so good! Amazing guilt-free dessert!

6. Whole grains

Whole grains are one of the best foods for weight loss and good health. You need to choose the right whole grains if you want to get rid of extra pounds. The best options are brown rice, buckwheat, rolled oats, and unhulled barley. All these grains have not undergone any processing or grinding so they are good for weight loss.

It is better to avoid whole-grain breads, whole-grain chips and crackers, and whole-grain bagels as they go through the grinding process. Any sort of processing increases the calorie content. It means you are getting almost three times more calories by consuming the processed whole grains. So as we try to focus on weight loss foods it’s better to choose unprocessed products.

Whole grains are a rich source of fiber and also contain some amount of protein. Oats are full of soluble fibers that can boost satiety and metabolic rate. Both white and brown rice contain a good amount of resistant starch that promotes weight loss.

But due to relatively high content of calories in grains it’s better to eat them in the first part of the day (for morning cereals or buckwheat pancakes). And choose vegetables and leafy greens instead for your dinner.

7. Avocado

Avocado is a unique fruit full of healthy fats. Even though it contains many calories avocado is still a weight loss food because it reduces hunger and promotes healthy hormonal status. It is considered to be superfood due to many health benefits: better digestion, cholesterol improvement, cancer prevention and more.

In a normally sized avocado, there are abundant of nutrients including vitamin K, B5, B6, C, E, Folate, potassium and small amounts of copper, zinc, iron, manganese, magnesium, phosphorous, vitamin A and some others. There are approximately 160 calories, 15 grams of healthy fats, 2 grams of protein, and 9 grams of carbs in which 7 are fiber and only leave 2 grams of actual carbs in a normal sized avocado. They don’t contain sodium or cholesterol that is why it is known as one of the best foods for weight loss.

It usually comes in pear to round shape while the color could vary due to its various kinds. The most common avocado is Hass avocado. It has the green bumpy skin like an alligator and shaped like a pear. When it is cut in half, the yellowish green pulp is for eating purpose while the skin and the seed are discarded.

Avocado is extremely versatile and you can add it to salad, spread on tortilla, put in your smoothie or make a creamy healthy ice cream! But keep in mind that you should eat avocado in moderation if you want to lose weight. Half of avocado per day will be enough for you if your goal is to lose extra pounds.

8. Broccoli

Broccoli is also from cabbage family and known as the hearty healthy vegetable. It is a popular and approved weight loss food. It comes with numerous benefits including cancer prevention, cholesterol reduction, inflammation reduction, anti-allergy, and anti-aging. Broccoli is a powerful source of antioxidants and is considered best for heart care, eyes care, skin care and detoxification.

Due to its soluble carbs and high fiber nature, it is a great staple food in your diet. It improves digestion and prevent constipation. Broccoli contains some protein which is great for those who are shifting on a plant-based diet while provides few calories. The abundance of antioxidants in it makes it easier for the skin to glow. It helps the muscular degeneration and reduces wrinkles, acne, pigmentation, and even the fine lines if you eat it regularly.

9. Chickpeas

It is one of my favorite weight loss food since I became vegan. Chickpeas are very delicious and versatile (can be used both in savory and sweet dishes). They were originally cultivated in Mediterranean and Middle East, but now they are accessible in every corner of the world. They are the main source of protein and fiber along with some key minerals and nutrients. It includes vitamin K, iron, phosphate, calcium, magnesium, manganese, and zinc. They help managing blood pressure, blood sugar, and blood glucose levels.

I know that many people avoid eating chickpeas because of bloating. So I would suggest you to add them slowly in your diet in order your body can get used to it. Besides, don’t forget to soak them for 12-24 hours and cook until they are completely soft. If you use canned chickpeas you need to rinse them with water very thoroughly before using in your meals.

10. Olive Oil

Although it is debatable but dietary fats are necessary for proper health. One of the greatest dietary oil is olive oil. Every nutritionist can agree on the health benefits of extra virgin olive oil. This oil is organic and extracted directly from the olives. The olive oil is broken into 14% of saturated fats, 11% polyunsaturated fats which have omega-6 and omega-3 fatty acids, and 73% of predominant monosaturated fats. The monosaturated fats are resistant to high heat that makes it the perfect choice for cooking.

The monosaturated fats of olive oil contain the oleic acid which is naturally effective against cancer genes. The extra virgin olive oil is believed to be filled with antioxidants, making it the fairly nutritious. It contains vitamin E and K and some biological active antioxidants which naturally prevents chronic diseases. Olive oil is great for blood pressure and heart diseases. It has the natural ability to lower blood cholesterol and fight against inflammation.

Unlike many other vegetable oils, this one is not associated with obesity or weight gain. Moreover, you can lose weight by using high quality olive oil for your cooking instead of butter or other types of fat. Just make sure you consume it in moderation – 1 tbsp is usually enough for baking your food.

11. Tofu, Tempeh, and Edamame

Tofu is a weight loss food. Best foods for weight loss

Soy products are one of the rich sources of protein when you are on a vegan or plant-based diet. But they are also powerful weigh loss foods as contain lean protein and all nine essential amino acids. Soy products are rich in calcium and iron and they can be used as a substitute for dairy products.

Tofu: These are basically soybean curds that contain approximately 10 g of protein in a half cup. There are also some brands of high protein tofu that claim to have 25g protein in 100g. These can be used in any meal and absorb any taste depending on what herbs, spices and sauces you use. Tofu is great when fried and added to sandwiches, stir fries, quesadillas, soups etc.

Edamame: These are immature soybeans. They are green and sweet in taste. They can be served as the main vegetable or a snack. They contain 8.5 g of protein per ½ cup and no cholesterol at all. It is easily available on healthy food stores and in both Asian and European markets.

Tempeh: One of my favorites because being a fermented food tempeh contains probiotics. That’s why it’s better to use it raw in salads, sandwiches, pasta, burgers etc. It contains about 19 g of protein per 100g. Amazing!

12. Apple Cider Vinegar

Apple cider vinegar is a food for weight loss

Apple cider vinegar is the best food for weight loss because it significantly improves digestion. It is made in the process of fermentation. It contains approx. 3 calories per tablespoon, potassium, antioxidants, and some amino acids. It helps to reduce cholesterol, to improve digestive system, and to lower blood sugar levels.

If used on a daily basis, the apple cider vinegar can make you eat fewer calories and increase satisfaction. Only a tablespoon can lead you to reduce weight so why not add it in your diet. People use it in their meals or salads. A lot of pickles are also made with this apple cider vinegar that can be used along with regular meals. Some studies have shown that apple cider vinegar is also effective in fighting cancer cells.

13. Berries

Berries for weight loss. Best foods to lose weight

Blueberries, strawberries, and raspberries are free radical fighters. They are very healthy, delicious and low in sugar. That’s why they can be the best foods for weight loss and great substitutes for sweets. You can eat them just as they are or use in smoothies, homemade cakes, desserts, jams, and even in ice-cream.

Berries are rich in fiber, vitamin C, and polyphenol antioxidants. They have numerous benefits and help prevent many chronic diseases. They are known to be effective in fighting cancer and inflammation in the human body.

Goji berries are also great for weight loss and better metabolism. They are also known as wolfberries. They were used in Chinese medicines for a long time but recently have become quite popular worldwide because of their weight loss benefits. Wolfberries are great antioxidants, they contain vitamin C, A, copper, fiber, zeaxanthin and more. Wolfberries juice can help to reduce belly fat if you drink it regularly.

14. Ginger and Turmeric

Ginger and Turmeric as best foods for weight loss

I’ve discovered ginger just a couple of years ago. For some reasons, I didn’t realize how healthy and delicious it could be.

Ginger is a root that can be used in tea, smoothies, or in the meals to boost your metabolism and improve digestion. Ginger controls blood sugar and maintains glucose. It can be called a weight loss food because it has a thermogenic quality which burns fat.

Turmeric is another great root that comes in raw form or in powder. It is known for its antioxidant and anti-inflammatory properties.

I personally don’t like the taste of turmeric. But I found that turmeric lattes and curry soups are very delicious even though have a lot of turmeric, haha 🙂 So there is always a way to implement something new to your diet. When there is a will, there is a way!

15. Yogurt

The last weight loss food in this list which is one of my staple when it comes to desserts/snacks. Yogurt has many advantages. First of all, it is a fermented product that contains lots of good bacteria for your gut health. That’s why it is important to consume yogurt (and kefir) if you have problems with digestion. Second, yogurt is not very high in calories so it can be the perfect snack, especially as a parfait with fresh berries and nuts – yummy!

You can definitely use yogurt for savory dishes as a dressing, sauce, creamer for a soup and so on. But my advice is to choose plant-based low fat yogurt as dairy products may be harmful for your hormonal balance. Almond or coconut yogurt are both great choices!

That’s the whole list of weight loss foods for now. Of course, there are tons of other healthy products you may want to use. These are just the staples you need to have in your kitchen while you are trying to become more fit.

Print this sheet and stick to your fridge to get reminded to eat these awesome products: