All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Losing weight is not always about reducing the amount of food you eat, but finding the right balance in eating healthy foods that help you lose weight. There are so many diet plans out there that give menu suggestions on what to eat when trying to lose weight.
Studies say that water is great for weight loss, since it has zero calories compared to other sweet and sugary drinks that are high in calories. Aside from being low in calories, zucchinis and cucumbers are also very low in sodium, saturated fats, and cholesterol. Tomato is a superfood that is 94 percent water and contains loads of vitamins and minerals.  Aside from its high water content, tomato aids in weight loss by reducing water retention.
Tomato is a very good source of Vitamins C, A, and K and the minerals Potassium and Manganese.  It is also rich in antioxidants that are known to help prevent cancer.
Broccoli is also packed with whopping amounts of Vitamins K, C, and A, and are great sources of Folate, Vitamin B 6, Riboflavin, Vitamin E, Thiamin, and Pantothenic Acid.
Because of its water and fiber content, brown rice is known as a low energy-density food, which keeps you easily full without giving you high amount of calories.
Other good foods to eat to lose weight, which are high in water content include cantaloupe, grapefruit, strawberries, green and red cabbages, cauliflower, celery, iceberg lettuce, radish, and spinach. Fiber does not add calories to your body.  It also helps remove harmful toxins from your body that will make your body work efficiently. Aside from its weight loss benefits, flaxseeds are also studied to help prevent many diseases, being the richest plant source of omega-3 fats. All these berries are also very rich sources of Vitamin C, Manganese, Folate, and Potassium. Oatmeal is a very popular weight loss breakfast or snack because of its high fiber content. Oatmeal is also a rich source of Iron and Manganese.  It does not contain cholesterol and is low in sodium and saturated fats. Spinach is a powerhouse food that gives you 4grams of dietary fiber per one cup serving.   It also contains high levels of Vitamins A and K and is a great source of protein, Folate, Vitamin C, Manganese, Magnesium, and Iron. While not very low in calories, banana is a great source of fiber, as well as Vitamin C, Vitamin B6, Potassium, and Manganese. Banana is also low in energy density, which means it provides more nourishment while giving you lesser calories.
Make sure you choose the lean breast part of the chicken that is grilled without skin or any breading. Salmon is another protein-rich meat that gives you 22 grams of protein per 3-ounce serving. One cup of unsalted boiled black beans gives you 15 grams of protein, which is about 30 percent of the daily required protein intake.
Apart from their weight loss benefits, black beans are also rich in Iron, Folate, Thiamine, Magnesium, Phosphorus, and Manganese that all play an important role in keeping your body healthy.
Although all yogurts are great sources of calcium, not all varieties are recommended for weight loss. An 8-ounce serving of plain, low-fat yogurt gives you 415 milligrams of calcium, which is about 42 percent of the daily value recommended by the US Food and Drug Administration.
Aside from calcium and Vitamin D, milk is also a rich source of protein that keeps you satiated longer.
Broccoli Rabe or Rapini is a very healthy green cruciferous vegetable that contains a lot of nutrients. A bunch of cooked broccoli rabe gives you 52 percent of your daily calcium needs, 49 percent of your daily fiber needs, and 33 percent of your daily protein needs.  It is also very low in saturated fats and high in essential vitamins and minerals, such as Vitamin A, C, E, and B-6, as well as Iron, Potassium, and Manganese.


While almonds are rich in fat, majority of these fats are the healthy monounsaturated fats that are known to lower risks of heart disease and stroke. Almonds are also very rich sources of Vitamin E, Riboflavin, Magnesium, Phosphorus, and Manganese. Other good sources of calcium and other nutrients include turnip greens, collards, kale, broccoli, spinach, white beans, oranges, and salmon.
By choosing these healthy weight loss foods in your diet over other foods, you are on your way to leaner, healthier you. I'm a Holistic Nutritionist, CPT, CES or AKA "The Nutrition Ninja." I'm here to help keep YOU informed on the BEST and most effective Healthy Fat Loss strategies. Use of this website and the information contained herein does not create a doctor-patient relationship. The best foods to eat to lose weight are low-calorie and low-fat foods that are high in water content, high in fiber, rich in protein, and rich in Calcium and Vitamin D.
While these are convenient to follow if you have a busy lifestyle, you can actually just choose and find balance in the right foods that make you lose weight. Taking at least two cups of water before meals also makes your tummy full, thus prompting you to eat less. They are also great sources of Vitamins A, C, and K, as well as Magnesium, Manganese, and Potassium.
It also fights the resistance of a protein called leptin that stops the body from losing weight. They make really additions to your salads and sandwiches being low in calories and containing zero fat.
It is also rich in many different minerals, such as Manganese, Potassium, Phosphorus, Magnesium, Iron, and Calcium. But because it is not easily digested in your body, it helps you stay full longer without causing an increase in your blood sugar. Omega-3 fats are healthy fats that are known help prevent heart disease, diabetes, arthritis, hormonal mood swings, and depression. It keeps you fuller longer and provides you with added nutrients, such as protein, Thiamine, Niacin, Vitamin A and B6, Folate, and Riboflavin. One cup of raw spinach gives you only 7 grams of calories, while the boiled spinach gives you 41 calories. It contains resistant start, a type of carbohydrate that produces fewer calories compared to most types of carbohydrates, thus helping you in your weight loss goals. The chicken skin is high in cholesterol, while breading and frying increase the amount of calories and saturated fats in your chicken meal. This delicious fish is also rich in Monounsaturated fatty acids that have been studied to have better effect on weight loss than eating low-fat diet, because it keeps you satiated longer than saturated fats do. It also a very good source of fiber, giving you 60 percent of the daily requirement per one cup serving. It has also been studied to aid in weight loss among the overweight and obese individuals with Vitamin D deficiency. Flavors in yogurts add more sugar and calories to your diet, while plain whole milk yogurts are high in saturated fats and cholesterol. It is one of the best weight loss foods to incorporate in your diet being high in calcium, fiber, and protein.
Still, it is important to eat almonds in moderation so as not to increase your saturated fat intake and not to exceed the daily limit for fat intake.
You need the best diet foods that are easily prepared, fit into your daily grind, and taste good all at the same time! Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.


Watermelon is very rich in Vitamin C, giving you 21 percent of your required daily intake per cup of serving. It is also a great source of Manganese, Thiamine, and Magnesium, as well as Phosphorus, Copper, and Iron. It contains no fat, cholesterol, and sodium, while giving you high levels of Vitamins C and A and other important nutrients. Aside from its protein content, chicken is also fairly low in calories, providing you 102 calories for the same serving.
This means that those who consume more calcium have more advantage in losing weight as there are lesser fats to shed off. Choosing reduced fat milk over whole milk is best for losing weight, because you still get a good amount of calcium content minus the high calories and saturated fats in whole milk.
It keeps you satiated with its high protein, fiber, and fat content, all of which are important food factors that keep you full. The same serving of strawberries gives you 3 grams of fiber, while a cup of blackberries provides 8 gram of fiber.
Over the last ten years I’ve compiled this diet food list of my favorite healthy foods to add to your weight loss diet. Some of my personal favorites include chicken salads, chicken fajitas, and chicken sandwiches.2.
Look for foods with a high protein like chicken or fish and a high fiber carb like mixed vegetables. Low-Fat and Fat-Free Dairy Products Milk, yogurt, cheese, and my personal favorite cottage cheese make great snacks. In between meals have a glass of milk, yogurt (greek is the best), cheese sticks, or cottage cheese.4. Beverages Water will always be the best drinking choice, but we are human and require variety. Throw it in your bag and it is there when you need it, whether it’s later that day or two weeks. Dieters should stay away from “Energy” bars because they will be high in carbohydrates and calories.7.
Lean protein Lean protein is important for dieters because it helps us manage our sugar levels and makes you feel satisfied. The best sources of protein include cottage cheese, eggs, skinless chicken, legumes, beans, nuts, tuna, shrimp, fish fillets, lean cuts of beef like ground sirloin or filet mignon, and pork. For successful dieting avoid all white foods including white potatoes, white bread, white rice, white pasta, and sugar.9. Eat one serving of fruit each day to get the added health benefits without the added pounds.
Mixed greens, sweet potatoes, mixed frozen vegetables, squash, kale, and spinach are some of the best options.
Stay away from white potatoes and corn.In order to be successful dieting one must be prepared and being prepared starts at the grocery store. Stash healthy snacks in your office, car, and bag to prevent long periods of time without eating and temptation to cheat in a vending machine.



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