To lose weight, you have to eat fewer calories than your body uses for energy. Calories are found in foods that you eat and show the amount of energy in those foods. Some foods have more calories than others.

Today we know more about nutrition than ever before. There is a great deal of information out there and it can be hard to sort through sometimes. So how do we navigate it all? For starters, it will help to know the general principles of healthful eating, so below are the best weight loss foods listed backed by science.



Eat more vegetables, especially non-starchy vegetables. Check this Link for list of non-starchy vegetables.

Choose fresh, frozen, and canned without added salt or fat.

Include a variety of types and colors.


Whole Grain Foods:

Choose whole grain foods over foods made with refined grains and flours.

When buying pasta, breads, tortillas, crackers, and cereal, choose those with a whole grain listed as the first ingredient.

Switch from sugary cereals to unsweetened whole grain cereal or oatmeal.

Try to make at least half the grains you eat whole grains.

Lean Protein:

Choose lean protein foods as it is best for weight loss.

Try to include fish twice per week.Lean-Protein-for-weight-loss

Choose vegetarian sources of protein often such as beans and soy-based products.

Eggs and egg substitute are also great sources of protein.

Remove the skin from chicken and turkey.

Choose lean cuts of beef and pork, such as those that end in “loin” (pork loin and sirloin).


Fruit is also a great option and can curb your sweet tooth.

Choose fresh, frozen, or canned fruit without added sugars.

Choose low-fat milk and dairy.

1% or skim milk, or unflavored soy milk are best.

Non-fat or low-fat yogurt (plain or sweetened with artificial sweetener).

Opt for reduced-fat cheeses or cottage cheese.

Healthy Fat:

Choose healthy fats in moderation and limit unhealthy fats.

Healthy fats include vegetable oils, mayonnaise, trans-free margarine, margarine with plant sterols and stanols, avocado, olives, nuts, and seeds.

Some additional guidelines: 

Cut back on high calorie snack foods and desserts.

Reduce intake of chips, cookies, cakes, full-fat ice cream, etc.

Watch your portion sizes.

Eating too much of even healthful foods can lead to weight gain.

If you choose to drink alcohol, do so in moderation. (Two or less drinks per day for men and one or less drinks per day for women.) Source


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