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5 foods to eat when trying to lose weight

Researched by Sarfraz
Updated on 1/1/2022

If you have a normal body weight then you are lucky but if you don't have it then you are on the list of billions of peoples who are suffering from it. WHO defines overweight as BMI ≥ 25 and obesity as BMI ≥ 30. (1)

Being obese can put you at serious health risks. High-fat tissue on your body can increase the risks of:

  • heart attack
  • strokes
  • blood vessel blockage
  • High plaque
  • kidney problems
  • Respiratory problems
  • Diabetes
  • blood pressure and many more…

There are two natural ways through which you can lose your body weight. One is through physical activities and the second is with foods. A combination of both works well in terms of fast weight loss. Exercises like running, weight lifting, HIIT workouts can help you to lose weight.

Doing exercises along with eating fat-burning foods can help you to get extra results. Fat burning foods means those that help your body to burn fat by producing different effects like increasing the satiety levels that help against overeating habit.

This article will give you evidence-based information about foods that can help you to lose weight. If you are trying to lose weight and looking for weight-friendly foods then you are in right place.

5 foods that promote weight lose

These weight loss tips are mentioned along with citations from trusted medical authorities. Here are 5 foods to eat when trying to lose weight:

Fruits and Vegetables

Vegetables and fruits are the best foods that you can eat for weight loss motive. The first weight loss tip that you may need is to eat fruits and vegetables more in your diet. Almost all vegetables and fruits contain fewer calories. Your body burns these calories in LESS time and it did not store them as your body does with other high calory diets.

Moreover, vegetables and fruits are rich in many antioxidants, vitamins, minerals, and other essential nutrients that not only improve your health but also burn your fat by producing different effects.

Scientific research on the consumption of fruits and vegetables found that these foods are healthy and very effective in weight loss. This research examines 80 people who were overweight.

During the 6 month research period researcher finds very good healthy results. They found that peoples who eat mostly fruits and vegetables significantly lose weight. They also concluded that consumption of these foods can help you to prevent obesity or weight gain in the future. (2)

High fiber in the fruits helps your body to reduce the hunger effects. Fibers can provide you energy for a long time which in results prevents hunger. Moreover, your body didn't get rid of them quickly as compared to other foods or nutrients.

Eating fiber-rich fruits and vegetables can help you to feel full for most of your day by reducing hunger and by providing energy according to your body's needs. Protein and fiber-rich foods are very effective foods for weight loss. If you want to lose weight then eat these foods. (3)

Famous fruits that help weight loss

Here are some fruits that can help you in your struggle against weight loss or obesity:


Apple is a healthy fruit with many health benefits and one of them is it helps against weight gain. Apple is rich in fiber, dietary potassium, and vitamin C. All these major ingredients of apple can help you to lose weight.

The fiber in the apple decreases your hunger and remains full for a long time and also prevents overeating, which is the major cause of obesity or weight gain. (4)

Researchers have found that eating apples can reduce your calorie intake. There are high chances of your eating less if you eat apples before your meal.

A whole apple increases more satiety levels as compared to its juice that is why experts have recommended the whole apple over apple juice. Eating it before any big meal can help you to eat less, it is mainly due to the reduction in hunger effects that your body produces whenever it needs energy. (5)

Another study found that apples help you against many diseases and also give you other healthy results like it not only helps you to lose weight but also helps you to manage the weight.

Dietary potassium in the apple is also beneficial for your weight loss goal. Increasing the consumption of potassium through your diet can help you to reduce your body weight. Medical research and study have said that high consumption of dietary potassium is associated with weight loss. In this study people who eat potassium-rich foods get a reduction in their BMI significantly as compared to those who eat less. (6)

Vitamin C in the apple also helps you to lose weight. A review of many studies found that vitamin C helps to boost the process of fat loss. Peoples who were on a high diet of vitamin C break 30 percent more fat tissue as compared to those who were taking it in less quantity. (7)

Nutrition value of apple

  • 182g apple
  • Calories 95
  • Fiber 4.4g
  • Potassium 195mg
  • Fat 0.3g
  • Carbs 25g
  • Vitamin C 14 % RDA
  • Calcium 0.8 % RDA
  • Iron 1.2 % RDA


It is a fruit with low calories. Grapefruit has a significant amount of potassium, fiber, and vitamin C. All of these are helpful in controlling or reducing body weight. These nutrients make this fruit a fat-burning food that you may need to eat for your health goals. (8)

A study in which experts observe 91 peoples who were suffering from obesity. They were given grapefruit capsules and other foods. Researchers observe that peoples who eat grapefruit capsules significantly lose bodyweight more than other groups of people. That study also concludes that grapefruit capsules are a little ahead of grapefruit juice in terms of bodyweight reduction. (9)

Nutrition value of grapefruit

  • 123g grapefruit
  • Fat 0.2g
  • Potassium 166g
  • Carbs 13g
  • Vitamin C 64% RDA
  • Fiber 2g
  • Vitamin A 28% RDA


Orange is a tasty fruit that can also help you to lose weight. It is also rich in many healthy nutrients that can help you. Fibers, potassium, vitamin C is present in these fruits which contribute to your body weight reduction. (10)

Studies have found that orange consumption can lead to weight loss. Consumption of red-orange or its juice provides you with many essential nutrients like fiber, potassium, vitamin C that promote healthy body weight. Studies say that by adding healthy fruits like oranges to your diet along with exercises your work against obesity can improve significantly. (11)

Nutrition value of oranges

  • 140g orange has
  • 2g fat
  • Fiber 3.1g
  • Potassium 232mg
  • Carbs 18g
  • Vitamin C 138% RDA

Other fruits that may help you to lose weight are:

  • berries
  • bananas
  • watermelon
  • strawberry etc. You may need to eat them in normal quantity as these are also rich in sugar that is why don't overeat them.

Vegetables that promote weight loss

  • Broccoli
  • Potatoes
  • Carrots
  • Tomatoes
  • Ladyfinger

Protein-rich foods

Protein-rich foods are best for you if you want to build muscles and lose fat from the body. This micronutrient plays a crucial role in muscle building. After exercise when you consume protein-rich foods then these nutrients help your body muscles to recover and grow better.

In a study, experts measure the changes in 811 peoples who were fed with protein, fats, and carbs food sources. They find that peoples who eat a high protein diet lose a significant amount of weight from their bodies. Protein in your body helps to gain muscles, in results your muscles burn fat more than fat tissues even in the rest or when you are sleeping. Protein increases your satiety levels and reduces the risks of overeating by increasing your stomach fullness feelings. (12)

Protein food sources


Chicken is the most eaten protein source. In almost every part of the world, it is available. The chicken contains high value of protein and many other nutrients and minerals are also present in it. The cooking method of this food also matters as if you eat fried chicken for a long time then its benefits may decrease and disadvantages can get gain. For this try to eat it by boiling or steaming without adding any additional oil.

A 12-week study on high abnormal weight women found that eating lean chicken and beef can help you to lose significant weight (up to 6 kg). Moreover, potassium is also present in these which also promote healthy body weight. (13)

Nutrition value of chicken

  • 85g chicken has
  • 187bcalories
  • Protein 20g
  • Potassium 173g
  • Fat 11g


Beef is the meat of animals with skeletons. It is also high in protein and other nutrients. There are some risks associated with its consumption but most of the matters on its cooking method. Boiling or steaming without adding extra oil is a good and healthy way to make your tasty dish.

For evidence check the study mention in the chicken part of the article.

Nutrition value of lean beef

  • 85g lean beef has
  • Protein 24g
  • Potassium 368mg
  • Fat 10g
  • Cholesterol 76mg
  • Sodium 74g


Eggs are called superfoods that are a full source of protein and fat. Its white part is a pure protein which is why it is the favorite dish of athletes. Daily consumption of eggs can help you to lose weight.

Scientific evidence says that egg consumption can help you to reduce and manage body weight. This food decreases your hunger and increases satiety levels and prevents overeating. Moreover, it also helps you to get muscular and you may know that muscles burn a lot of calories. (14)

Nutritional value of eggs

  • A 50 g egg has
  • 72bcalories
  • 3g protein
  • Carbs 0.4g
  • Potassium 69mg
  • Cholesterol 186mg
  • Fat 4.8g

Other food sources of protein that are good for weight loss: fish, greek yogurt, skim milk, lentils, chickpeas, peanuts, etc. Just don't overeat. If you overeat any food more than your capacity then you may get some opposite results.

Fiber-rich foods

Fiber-rich foods help your body to limit the hunger effects. This nutrient increases your satiety feeling, which in results help you to control overeating habits.

Research in the United States found that due to less fiber intake obesity is gaining its strength. To reduce the obesity rate they have done a lot of studies. Meta-analysis of many studies says that increasing the fiber intake with fruits and vegetables can help you to lose significant weight from your body. (15)

Fiber-rich foods sources

  • Apples
  • Oranges
  • Peas
  • Lentils
  • Vegetables like broccoli, carrots, etc
  • Nuts
  • Seeds
  • Whole wheat foods
  • Whole-grain foods and many more

Whole-grain foods

Whole-grain foods are those which contain all-natural nutrients and qualities of that food. Its opposite is refined grain foods in which many healthy nutrients presence is absent mostly due to refining and processing techniques. Whole grain is more healthy than refined grain foods. Consumption of whole-grain foods has many health benefits whereas high consumption of refined or processed food is linked with many diseases and also cause weight gain in most peoples.

There is strong scientific evidence about how whole-grain foods can help you to lose fat from the body. Researchers analyze the peoples whose BMI was between 25 to 45. They were fed with whole grain oat cereal. They found that after eating these foods for just 4 weeks, they see significant waist measurement reduction and lower the bad cholesterol level (LDL). (16)

Most whole foods have a high value of fiber, potassium, and vitamin C, which are also very beneficial to lose body weight. You can say whole gains as fat-burning foods to their help in reducing fat and body weight.

Another research has concluded that eating whole grain foods along with some physical activities can help you to lose more weight than just doing just exercises or related activities. Fiber from these foods helps a lot in the fat-burning process because it reduces your hunger level. (17)

More scientific evidence has said that eating whole grain foods in most of your meal routines can help you to maintain the body weight and it also lower the BMI, your waist, and future weight gain chances. (18)

Some whole-grain foods

  • Unprocessed or unrefined or whole wheat grains
  • Whole grain rice
  • Whole grain cereals
  • Whole grain barley
  • Whole grain oats
  • Maize
  • Amaranth
  • Rye etc

In these foods, natural ingredients have high value while with processing and refining these nutrients can be removed. After there removal those obtained new food product is called refined or processed foods which have fewer health benefits and they mostly contains high fat and sugar ingredients which may increase your bodyweight.


Here are some that can help you to lose weight:

  • Green tea
  • Black tea
  • Glucomannan
  • Bitter orange
  • Forskolin
  • Hydroxycut supplements
  • Caffeine
  • Hydroxycitric etc

Studies say that due to high fiber in dietary supplements, help you to lose weight. But researchers have also warned that some supplements have no efficiency or less in losing weight. As there are some safety or side effects risks that are also being reported with the use of some supplements. That is why if you are facing any side effects while using them then talk about it with your doctor. (19)


Natural foods are best to eat as these give you more benefits and also reduces your health risks. Most of up mentioned foods are natural except for some supplements that are made by extracting nutrients, vitamins, or minerals from natural foods. Evidence and citations of studies are given within the article which proves the effectiveness of these foods. These foods can help you to lose weight gain and studies have proved it.

  1. Trusted ✔️ CITATION: WHO
  2. High intake of fruits and vegetables predicts weight loss in Brazilian overweight adults, Nutrition Research, Volume 28, Issue 4, 2008, Pages 233-238, ISSN 0271-5317,
  3. Flood-Obbagy, J. E., & Rolls, B. J. (2009). The effect of fruit in different forms on energy intake and satiety at a meal. Appetite52(2), 416–422.
  4. Dianne A. Hyson, A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health, Advances in Nutrition, Volume 2, Issue 5, September 2011, Pages 408–420,
  5. Dianne A. Hyson, A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health, Advances in Nutrition, Volume 2, Issue 5, September 2011, Pages 408–420,
  6. Increment in Dietary Potassium Predicts Weight Loss in the Treatment of the Metabolic Syndrome. Nutrients11(6), 1256.
  7. Johnston C. S. (2005). Strategies for healthy weight loss: from vitamin C to the glycemic response. Journal of the American College of Nutrition24(3), 158–165.
  8. Johnston C. S. (2005). Strategies for healthy weight loss: from vitamin C to the glycemic response. Journal of the American College of Nutrition24(3), 158–165.
  9. The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome D 2006 J Journal of Medicinal Food P 49-54 V 9 N 1 R 10.1089/jmf.2006.9.49 M 16579728
  10. Johnston C. S. (2005). Strategies for healthy weight loss: from vitamin C to the glycemic response. Journal of the American College of Nutrition24(3), 158–165.
  11. Effect of Red Orange Juice Consumption on Body Composition and Nutritional Status in Overweight/Obese Female: A Pilot Study. Oxidative medicine and cellular longevity2017, 1672567.
  12. Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates D 2009/02/26 New England Journal of Medicine 859-873 360 9 10.1056/NEJMoa0804748 19246357
  13. Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source,
  14. Nutrition, Volume 19, Issue 5, 2003, Pages 409-414, ISSN 0899-9007,
  15.  Ruxton, C.H.S., Derbyshire, E. and Gibson, S. (2010), "The nutritional properties and health benefits of eggs", Nutrition & Food Science, Vol. 40 No. 3, pp. 263-279.
  16. Joanne L. Slavin, Dietary fiber and body weight, Nutrition, Volume 21, Issue 3, 2005, Pages 411-418, ISSN 0899-9007,
  17. Whole-Grain Ready-to-Eat Oat Cereal, as Part of a Dietary Program for Weight Loss, Reduces Low-Density Lipoprotein Cholesterol Adults with Overweight and Obesity More than a Dietary Program Including Low-Fiber Control Foods, Journal of the American Dietetic Association, Volume 110, Issue 2, 2010, Pages 205-214, ISSN 0002-8223,
  18. Consumption of Whole-Grain Cereals during Weight Loss: Effects on Dietary Quality, Dietary Fiber, Magnesium, Vitamin B-6, and Obesity, Journal of the American Dietetic Association, Volume 106, Issue 9, 2006, Pages 1380-1388, ISSN 0002-8223,
  19. Can Whole Grain Help in Weight Management?, Journal of Clinical Gastroenterology: November/December 2014 - Volume 48 - Issue - p S70-S77 doi: 10.1097/MCG
  20. Common Dietary Supplements for Weight Loss AAFP 
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