Top 20 Foods You Should Eat For Weight Loss

A lot of people wonder what foods they should be keeping in their diet if they want to lose weight.

You may be shocked by some on the list we've consolidated for you below. Read on for the top 20 foods you should eat to lose weight.

Salmon

A lean source of protein which is full of monounsaturated fats, salmon is also rich in omega-3 fatty acids which reduce the risk of heart disease and high blood pressure. As part of a balanced diet it's fantastic for weight loss, especially when it takes the place of more fattening red meat on your plate.

Tuna

Tuna is good for weight loss because of its low calorie count and high protein content. It provides essential amino acids for building muscle and because protein takes a lot of energy to metabolize you will burn more calories. Eat tuna steak or tuna in water since tuna in oil is more than double the calories.

Eggs

High in protein and healthy fats and nutrient dense, eggs are easy to cook and a great weight loss food. In one study people who ate eggs for breakfast consumed fewer calories over the following 36 hours because of how full they felt, even though there were no other dietary restrictions.

Cheese

In spite of its high calorie content, cheese is high in protein and calcium and has many health benefits. It's also good for the bacteria in your gut, with people who eat cheese regularly having higher levels of an anti-inflammatory called butyrate which in some circumstances has been known to improve metabolism and prevent the development of obesity.

Quinoa

Quinoa is one of the few grains that contains all the essential amino acids, and it's also high in fiber. It helps weight loss by making you feel full for longer, and also by topping up your levels of vitamin B12 and iron, nutrients that are essential for high energy levels.

Oats

Oats are a whole grain, which means they release their nutrients slowly over the course of several hours – that's why you feel full all morning after eating oatmeal for breakfast. Oatmeal or granola made from oats will keep you from snacking before lunch and help you to lose weight.

Chia seeds

Even though chia seeds are high in carbohydrate most of the carbs come from fiber, which is indigestible and doesn't count towards calories. The high fiber and the fact that chia seeds absorb a lot of water means they expand in your stomach and reduce appetite.

Black rice

Black rice is good for weight loss because it's low energy density, which means it's filling without the calories; a cup of cooked black rice has only 160 calories compared to 206 calories in a cup of cooked white rice. It also has more protein and fiber than any other variety of rice.

Kidney beans

Beans are full of super satisfying protein but without the fat content of meat, and rich in fiber which slows the digestive process and keeps you feeling full after a meal. They're also a great source of lots of different minerals, including folate, magnesium, phosphorus, iron, copper and potassium.

Lentils

Lentils are a great source of fiber and protein while being lower in fat than animal protein. Research published in the American Journal of Clinical Nutrition this year showed that eating just one portion of pulses a day aided weight loss by making subjects feel fuller and reduced bad cholesterol.

Almonds

In one study people who ate a helping of almonds every day lost more weight than those that didn't even without other dietary restrictions. This could be because almonds are full of fiber and healthy monounsaturated fats, and control hunger in a way that prevents you from eating as much without even realizing it.

Blueberries

A low calorie sweet food that makes a good substitute for fattening snacks, blueberries are full of vitamin C and antioxidants, which fight free radicals that damage the body. Frozen blueberry sorbet will be much better for weight loss than that tub of ice-cream without making you feel like you're missing out.

Red grapes

Grape skins have a substance in them called resveratrol, an antioxidant which has been linked to the prevention of cancer and heart disease. There have also been suggestions that it inhibits the storage of fat, and although there is no conclusive evidence yet grapes are still a healthy snack that can aid weight loss.

Grapefruit

Eating half a grapefruit before every meal can aid weight loss by keeping your insulin levels down so that you store less of the sugar you eat. It also aids the fat-burning effects of caffeine, so a cup of black coffee and a glass of grapefruit juice at breakfast is a winning fat loss combination.

Avocados

A healthy and satisfying fruit, avocados contain high levels of monounsaturated fats, which are more likely to be used by the body as energy than stored and also open the pathways to allow your body to burn more of its stored fat. The omega-9 fats in avocados also contribute to lower levels of bad LDL cholesterol.

Potatoes

Potatoes contain carbohydrates, protein, fiber and nearly all the micronutrients we need, making them almost a complete meal in themselves. Even though they're starchy, a high proportion of that is resistant starch, which acts like fiber in aiding digestion and weight loss by making people feel full. Add a little cheese or sour cream for some healthy fat and they make an excellent lunchtime staple.

Hot peppers

The compound that makes peppers hot, capsaicin, also heats up your body and causes you to burn more calories. That's why you sweat after eating a hot curry – the raised body temperature is pushing up your metabolism at the same time and causing you to lose weight.

Cabbage

Incredibly low in calories with just 25 calories per 100g, cabbage is nevertheless rich in antioxidants and a whole range of essential nutrients like magnesium, potassium, vitamin C, vitamin K, vitamin A and beta-carotene. It also contains compounds called glucosinolates that may have anti-carcinogenic properties.

Ginger

Ginger is a natural appetite suppressant, so drinking ginger tea is a safe way to reduce hunger and cravings when you first start dieting. Ginger is also thermogenic – that's what gives it that warm taste – so it raises your body temperature a little and boosts your metabolism for weight loss.

Coconut oil

You can lose a lot of weight without noticing a difference in taste by substituting your normal cooking oils with coconut oil. This oil is high in medium chain triglycerides, fatty acids which increase the number of calories burned and, in one study, reduce the amount of abdominal fat.