ArticleCity.comArticle Categories What Should I Eat To Lose Weight?

What Should I Eat To Lose Weight?

Photo from Unsplash

Originally Posted On:


What should I eat to lose weight? The best foods to eat to lose weight are foods that are high in nutrients and low in calories. Leafy greens such as kale, spinach, collard greens, etc. Leafy greens contain thylakoids that are plant compounds that have been linked to increasing satiety and appetite management in at least two human studies.

The Best Weight Loss Foods To Eat:

Leafy Greens are high in Vitamin K. High quality protein like salmon can keep you full and satisfied.  Salmon is loaded with omega 3 fatty acids that can help reduce inflammation.  It is important to know that inflammation in the body can cause obesity.


What should I eat to lose weight?

Another lean protein source that can help make you full and satisfied is chicken breasts because they are high in nutrients and low in calories.

Tuna is another high satisfying protein food. There is also a healthy fat in this called DHA, docosahexaenoic. And that is a form of omega-3 fatty acid which can help benefit your heart.

Beans and legumes are high in protein and fiber which can help promote satiety and keep yourself full.  This includes black beans, lentils, kidney beans, etc.

Cottage Cheese is high in protein and can help you build and maintain muscle.  This is also satiating and high in calcium.

Avocados contain a lot of fat, fiber and water and it is a food that is satisfying. Some of the healthy vitamins that an avocado has are Vitamin A, D, E, K. It also contains potassium and other nutrients like fiber.

Studies have shown that a diet that is rich in whole grains can support a healthy weight loss.

Whole Grains foods are oats, brown rice, quinoa, etc.  Oats are high in beta glucans and those soluble fibers may increase satiety and improve metabolic health.

People think white rice is bad, the nutrient for the most part is the same as brown rice. Refined grains like white bread and commercial goods are good if you eat this in moderation.

Fruit is high in fiber and low in nutrients such apple, bananas, apricots, peaches, etc. Fruits contain natural sugar which is a healthy sugar.

Grapefruit is high in fiber and nutrients and does a great job promoting fullness. There was a 2006 study where 91 people who were obese for 12 weeks ate half of their grapefruit before meals which led to weight loss of 3.5 pounds. Another study showed that eating a half a grapefruit about a half an hour before meals will make you eat fewer calories.

Greek Yogurt is great for weight management as it has twice the amount of protein than regular yogurt. Greek yogurt contains a probiotic bacteria that can improve the function of your gut.

The best weight loss plan will always include fruits and vegetables. The best advice is to contact a registered dietitian for the best weight loss plan for your weight loss goals.

“The best foods to eat to lose weight are foods that are high in nutrients and low in calories.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line the best weight loss foods are fish, chicken, meat, vegetables, fruits, nuts, etc. These foods provide tremendous health benefits, and they increase your satiety while helping to make you feel full.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals.

You can get a discount below at this link. ?utm_source=blog


  1. Fujioka K, Greenway F, Sheard J, Ying Y. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. J Med Food. 2006 Spring;9(1):49-54. doi: 10.1089/jmf.2006.9.49. PMID: 16579728.
  2. Liu K, Luo M, Wei S. The Bioprotective Effects of Polyphenols on Metabolic Syndrome against Oxidative Stress: Evidences and Perspectives. Oxid Med Cell Longev. 2019 Nov 30;2019:6713194. doi: 10.1155/2019/6713194. PMID: 31885810; PMCID: PMC6914975.
  3. Zhang Y, Zhang DZ. Associations of vegetable and fruit consumption with metabolic syndrome. A meta-analysis of observational studies. Public Health Nutr. 2018 Jun;21(9):1693-1703. doi: 10.1017/S1368980018000381. Epub 2018 Mar 6. PMID: 29506604.
  4. Guyenet SJ. Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review. Front Nutr. 2019 May 8;6:66. doi: 10.3389/fnut.2019.00066. PMID: 31139631; PMCID: PMC6518666.
  5. Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS. The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis. Eur J Clin Nutr. 2021 Nov;75(11):1540-1554. doi: 10.1038/s41430-021-00875-9. Epub 2021 Feb 19. PMID: 33608654; PMCID: PMC8563417.
  6. Shen XL, Zhao T, Zhou Y, Shi X, Zou Y, Zhao G. Effect of Oat β-Glucan Intake on Glycaemic Control and Insulin Sensitivity of Diabetic Patients: A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2016 Jan 13;8(1):39. doi: 10.3390/nu8010039. PMID: 26771637; PMCID: PMC4728652.
  7. Salas-Salvadó J, Guasch-Ferré M, Bulló M, Sabaté J. Nuts in the prevention and treatment of metabolic syndrome. Am J Clin Nutr. 2014 Jul;100 Suppl 1:399S-407S. doi: 10.3945/ajcn.113.071530. Epub 2014 Jun 4. PMID: 24898227.
  8. Kopec RE, Cooperstone JL, Schweiggert RM, Young GS, Harrison EH, Francis DM, Clinton SK, Schwartz SJ. Avocado consumption enhances human postprandial provitamin A absorption and conversion from a novel high-β-carotene tomato sauce and from carrots. J Nutr. 2014 Aug;144(8):1158-66. doi: 10.3945/jn.113.187674. Epub 2014 Jun 4. PMID: 24899156; PMCID: PMC4093981.
  9. Villarroel P, Villalobos E, Reyes M, Cifuentes M. Calcium, obesity, and the role of the calcium-sensing receptor. Nutr Rev. 2014 Oct;72(10):627-37. doi: 10.1111/nure.12135. Epub 2014 Sep 2. PMID: 25182976.
  10. Ilich JZ, Kelly OJ, Liu PY, Shin H, Kim Y, Chi Y, Wickrama KKAS, Colic-Baric I. Role of Calcium and Low-Fat Dairy Foods in Weight-Loss Outcomes Revisited: Results from the Randomized Trial of Effects on Bone and Body Composition in Overweight/Obese Postmenopausal Women. Nutrients. 2019 May 23;11(5):1157. doi: 10.3390/nu11051157. PMID: 31126121; PMCID: PMC6566640.
  11. Kim SJ, de Souza RJ, Choo VL, Ha V, Cozma AI, Chiavaroli L, Mirrahimi A, Blanco Mejia S, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Beyene J, Kendall CW, Jenkins DJ, Sievenpiper JL. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016 May;103(5):1213-23. doi: 10.3945/ajcn.115.124677. Epub 2016 Mar 30. PMID: 27030531.
  12. Ghasemi Fard S, Wang F, Sinclair AJ, Elliott G, Turchini GM. How does high DHA fish oil affect health? A systematic review of evidence. Crit Rev Food Sci Nutr. 2019;59(11):1684-1727. doi: 10.1080/10408398.2018.1425978. Epub 2018 Mar 1. PMID: 29494205.
  13. Yamagata K. Docosahexaenoic acid regulates vascular endothelial cell function and prevents cardiovascular disease. Lipids Health Dis. 2017 Jun 15;16(1):118. doi: 10.1186/s12944-017-0514-6. PMID: 28619112; PMCID: PMC5472966.
  14. Hansen TT, Astrup A, Sjödin A. Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients. 2021 Sep 14;13(9):3193. doi: 10.3390/nu13093193. PMID: 34579069; PMCID: PMC8468854.
  15. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.
  16. Ghasemi Fard S, Wang F, Sinclair AJ, Elliott G, Turchini GM. How does high DHA fish oil affect health? A systematic review of evidence. Crit Rev Food Sci Nutr. 2019;59(11):1684-1727. doi: 10.1080/10408398.2018.1425978. Epub 2018 Mar 1. PMID: 29494205.
  17. Albracht-Schulte K, Kalupahana NS, Ramalingam L, Wang S, Rahman SM, Robert-McComb J, Moustaid-Moussa N. Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update. J Nutr Biochem. 2018 Aug;58:1-16. doi: 10.1016/j.jnutbio.2018.02.012. Epub 2018 Feb 27. PMID: 29621669; PMCID: PMC7561009.
  18. Amirinejad A, Heshmati J, Shidfar F. Effects of thylakoid intake on appetite and weight loss: a systematic review. J Diabetes Metab Disord. 2019 Dec 13;19(1):565-573. doi: 10.1007/s40200-019-00443-w. PMID: 32550209; PMCID: PMC7270222.
  19. Montelius C, Erlandsson D, Vitija E, Stenblom EL, Egecioglu E, Erlanson-Albertsson C. Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women. Appetite. 2014 Oct;81:295-304. doi: 10.1016/j.appet.2014.06.101. Epub 2014 Jun 30. Erratum in: Appetite. 2016 Jan 1;96:645-6. Erratum in: Appetite. 2016 Jun 1;101:239. PMID: 24993695.
  20. Stenblom EL, Egecioglu E, Landin-Olsson M, Erlanson-Albertsson C. Consumption of thylakoid-rich spinach extract reduces hunger, increases satiety and reduces cravings for palatable food in overweight women. Appetite. 2015 Aug;91:209-19. doi: 10.1016/j.appet.2015.04.051. Epub 2015 Apr 17. PMID: 25895695.
  21. Blesso CN, Fernandez ML. Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? Nutrients. 2018 Mar 29;10(4):426. doi: 10.3390/nu10040426. PMID: 29596318; PMCID: PMC5946211.
  22. Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar 22;11(3):684. doi: 10.3390/nu11030684. PMID: 30909449; PMCID: PMC6470839.
  23. Fuller NR, Sainsbury A, Caterson ID, Denyer G, Fong M, Gerofi J, Leung C, Lau NS, Williams KH, Januszewski AS, Jenkins AJ, Markovic TP. Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study-randomized weight-loss and follow-up phase. Am J Clin Nutr. 2018 Jun 1;107(6):921-931. doi: 10.1093/ajcn/nqy048. PMID: 29741558.
  24. Liu CW. Healthy dietary pattern with daily egg consumption might be the true factor associated with decreased risks of cardiovascular diseases and mortality. Heart. 2018 Nov;104(21):1804. doi: 10.1136/heartjnl-2018-313774. PMID: 30309866.
No Comments

Sorry, the comment form is closed at this time.