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The 18 Best Foods To Lose Weight

The foods we eat are all metabolized differently and therefore always have a different effect on our feeling of hunger, hormones, or even on how many calories we burn.

EAT SMARTER has put together the best 18 foods for weight loss here

Leafy Vegetables

Green leafy vegetables, including kale, spinach, rocket, or iceberg lettuce, have different properties that can promote weight loss. They are low in calories and carbohydrates but contain a lot of fiber, which positively affects 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 – great food for weight loss.

Cruciferous Vegetables

Cruciferous vegetables, which are very high in fiber and nutrients, including cauliflower, broccoli, kale, and Brussels sprouts, often contain a high amount of protein compared to other vegetables.

Combining protein, fiber, and low energy density helps these vegetables aid weight loss.

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Boiled Potatoes

Potatoes are exceptionally high in potassium, which is essential for healthy blood pressure and other nutrients. Cooked potatoes should cool down for a moment before consumption so that they can form resistant starch.

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 are also some of the best foods for weight loss.

Beans And Legumes

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


Avocados are also one of the foods that can help you lose weight. They’re bursting with nutrients like fiber, potassium, and healthy fats – exceptionally 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 in the avocado allow the nutrients from the vegetables to be better absorbed.


A study by the Department of Nutrition and Metabolic Research in California showed that eating half a grapefruit before a daily meal can benefit weight loss. The grapefruit you eat earlier means that you consume fewer calories, and the feeling of fullness occurs more quickly.

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

However, it would help if you didn’t eat too many of them, as nuts contain many calories.

Apple Cider Vinegar

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

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

Coconut Oil

Coconut oil contains many medium-chain fatty acids, increasing calorie burning and making you feel full more quickly.

Since the appetite suppressant coconut oil contains many calories, the main aim is to replace some fats and oils used for cooking with coconut oil and not add the oil of the coconut to the already prepared dishes.


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

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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 positively affects the feeling of satiety and boosts metabolism.

Chia seeds

Chia seeds are among the most nutritious foods. There is a lot of fiber in the tiny seeds; soaking them in water, juice, or milk increases the volume, making you full faster and longer.

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

Cottage Cheese

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

Despite the low amount of calories, the fat killer keeps you full for a long time and contains calcium, supporting fat burning . This is why cottage cheese is one of the best foods to lose weight.

Low-Fat Curd

Low-fat 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 suitable, for example, for breakfast as a fruit quark or as a herb quark with cooked or raw vegetables .

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It used to be said that eggs hurt blood cholesterol levels, but this has been proven 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 .

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


High-fat fish are very healthy. Salmon contains high-quality proteins, healthy fats, omega-3 fatty acids, and many essential nutrients. They also provide the body with the iodine supply it needs. Iodine is necessary 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 .


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

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

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 quickly 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.

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