There are thousands of weight-loss books, programs, and “gurus” out there promising the perfect formula to shed extra pounds. While many offer helpful guidance, sorting through all the information can feel overwhelming.
The truth is, our bodies are complex, and many factors influence how we gain and lose weight. There is no single plan that works for everyone—and sometimes the hardest part is simply getting started.
The good news is that choosing foods that help you feel full longer while supporting healthy fat loss can greatly increase your chances of success. By incorporating the foods discussed in this article, you’re already taking an important first step toward a healthier body and reaching your goals.
Chia Seeds
Fiber, fiber, and more fiber! That’s one of the biggest keys to feeling full and supporting healthy weight loss.
Just one serving of chia seeds (2 tablespoons) contains about a quarter of your daily fiber needs. They’re easy to sprinkle on salads or stir into yogurt, oatmeal, or smoothies.
And here’s a fun bonus: chia seeds can even replace eggs in baking! For each egg a recipe calls for, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for about 15 minutes until it forms a gel-like texture.
Chia “eggs” work beautifully in many baked goods and are a simple way to reduce meat and dairy intake while boosting fiber at the same time.
Beans
Adding more beans to your diet is a simple and effective way to support healthy weight loss—especially for weight carried around the midsection. Beans are rich in soluble fiber, which supports digestive health and may help reduce inflammation.
They’re also a great source of plant-based protein, helping you feel full longer. In addition, regularly eating beans has been linked to improved heart health, better blood sugar control (supporting diabetes prevention and management), and a reduced risk of certain cancers.
“Beans have dietary fiber and other polyphenols that activate our metabolism and unleash our inner metabolism. So your metabolism increases while your excess body fat shrinks.“
William Li, M.S.
Yoghurt
According to WebMD, one study found that obese adults who ate three servings of fat-free yogurt per day lost 22% more weight and 61% more body fat than those who did not. This is in addition to yogurt’s natural probiotics, which can help support a healthy gut.
In another study, Michael Zemel, PhD, Professor of Nutrition at the University of Tennessee, reported that “not only did yogurt help the study participants lose more weight, they were twice as effective at maintaining lean muscle mass.”
The key is to get the most benefit while keeping added sugar low. Choose plain yogurt (and add a small amount of raw honey if you prefer it sweeter). When possible, opt for Greek yogurt, which typically contains more protein and can help keep you feeling full longer.
Edamame
Yes, edamame is a bean—but it deserves its own mention! Packed with fiber, protein, and important nutrients, edamame helps you feel full for longer while staying relatively low in calories. In fact, ½ cup of edamame contains only about 95 calories.
As an added benefit, studies have linked soybeans to a lower risk of cardiovascular disease, and they may also help protect against certain types of cancer.
Edamame is a great addition to meals or can be enjoyed as a satisfying stand-alone snack—so eat up!
Fat
You heard me right—eat fat! Many people assume they need to eliminate fat in order to lose weight. The key isn’t cutting fat completely, but choosing the right kinds of fat.
Saturated and trans fats (often found in higher amounts in processed meats, full-fat dairy, and fried foods) can work against your weight-loss goals. However, monounsaturated and polyunsaturated fats—like those found in nuts, seeds, and avocados—can actually support weight loss.
These healthy fats provide long-lasting energy, help stabilize blood sugar, and keep you feeling full longer. They’re also essential for metabolism, which plays a role in how efficiently your body burns fat.
If you choose to include meat or dairy, some of the best options include fatty fish (such as salmon, sardines, or herring), lean cuts of meat, eggs, and lower-fat cheeses. Over time, aim to reduce your fat intake from meat and dairy and increase it from plant-based sources like nuts, seeds, and avocados.
Of course, balance still matters—too much of anything isn’t healthy. In general, it’s recommended that 25–35% of your daily calories come from healthy fats.
White, Brown and Beige Fat
It’s helpful to know that the body contains three types of fat cells: white, brown, and beige.
White fat is primarily used for energy storage. In excess, it can contribute to weight gain—especially around the midsection—along with obesity and other related health concerns.
Brown fat (sometimes referred to as “beneficial fat”) helps the body burn calories by using fat molecules to generate heat, a process known as thermogenesis. Brown fat also plays an important role in maintaining body temperature and may help the body burn more calories even at rest—making it easier to reduce excess body weight.
Beige fat acts as a kind of “in-between” fat. When brown fat is activated, beige fat can help convert some white fat into more metabolically active, brown-like fat.
So how can we support more brown fat while reducing white fat? Along with increasing physical activity, certain foods and compounds have been shown to promote brown fat activity, including spicy foods, coffee, resveratrol (found in nuts, grapes, blueberries, cranberries, and dark chocolate), turmeric (curcumin), and green tea.
“When you eat nuts, you burn more of your own fat. Researchers have found that while conotrol-diet subjects were burning about 20 grams of fat within an 8-hour period, a group eating the same number of calories and fat, but with walnuts included in their diet, burned more – about 31 grams of fat.“
Michael Greger M.D.
Cruciferous Vegetables
If you’ve been reading my blog, you know I’m a huge fan of cruciferous vegetables. Foods like broccoli, kale, cauliflower, Brussels sprouts, and arugula support the body in so many ways—and they can even help with weight loss.
They’re high in fiber, which helps you feel full longer, and they contain a surprising amount of plant-based protein while still being relatively low in calories.
Click here to learn more about the power of cruciferous vegetables.
Apple Cider Vinegar
Apple cider vinegar can be a helpful addition when trying to lose weight. It’s easy to incorporate by mixing 2 tablespoons of apple cider vinegar with 8 ounces of water and drinking it once per day.
Be sure to dilute it—drinking apple cider vinegar straight can irritate the esophagus and may damage tooth enamel, so don’t skip the water.
Some studies suggest that apple cider vinegar may support fat metabolism, particularly abdominal fat, which is associated with increased chronic disease risk. It has also been linked to improvements in cholesterol levels and blood sugar regulation.
“Researchers have found that people who took two tablespoons of apple cider vinegar per day for 12 weeks had a
PubMD
decrease in waist circumference and body fat percentage.“
Probiotics and Fermented Foods
If our gut isn’t healthy, it can create problems throughout the rest of the body. On the other hand, a healthy gut—with a strong balance of beneficial bacteria—may support fat burning and healthy weight management (as noted in a 2020 study in Preventive Nutrition and Food Science).
Great sources of probiotics include kefir, yogurt, sauerkraut, kombucha, and tempeh.
It’s also important to include prebiotic foods, which feed the good bacteria in the gut. Some excellent prebiotic choices include bananas, asparagus, legumes, and onions.
Whole Grains
When we talk about grains, we’re referring to whole grains—not refined grains like those found in white bread and many pastas. There’s a big difference in quality. While refined grains can contribute to health issues, whole grains can support digestion and may help boost metabolism.
When shopping, check the packaging for the whole grain symbol to confirm you’re choosing a true whole-grain product.
“In 2013, a grups oof researchers published the first double-blinded, randomized, placebbo-controlled trial of oatmeal in overweight men and women. Nearly 90% of the real-oatmeal-treated subjects had lost weight, compared with no weight loss, on average, among the control group.“
Michael Greger M.D.
And my favorite….
Dark Chocolate
A successful diet is one you can maintain for the long term—and allowing yourself an occasional treat can be an important part of that.
Not only can dark chocolate (72% cacao or higher) satisfy a craving, it may also support heart health, offer anti-inflammatory benefits, protect brain function, and even help boost mood.
As always, portion size is key—especially when trying to lose weight—so aim for one or two squares at a time.
A discussion about weight loss would be incomplete without mentioning water. Our bodies are made up of roughly 60–70% water, and when we’re dehydrated, the body can’t function at its best—including efficiently metabolizing stored fat. Water also helps you feel full, may support calorie burning, and can reduce cravings for less healthy beverages like soda or juice.
A general recommendation is to drink about eight glasses of water per day. Try starting your morning with a glass of water and drinking another glass about 20 minutes before each meal. This simple habit can help you reach your daily water goal while also reducing hunger when you sit down to eat.
When you simplify it, weight loss comes down to the number of calories you take in compared to the number you burn through daily activity and exercise. You can make the process as simple or as detailed as you prefer. Some people track macros (protein, carbohydrates, and fats), others focus on calories, and some prefer to prioritize exercise and energy burned.
Whatever your approach, my hope is that by incorporating the foods above, you’ll find it easier to reach your weight-loss goals, improve your overall health, and have more energy to do the things in life that make you happy.
Healthy Happy Eating!