Food and DrinkHealth and Fitness

Top 10 food items for weight loss


If you’re looking to lose weight, the first step is to make sure that what you eat is healthy and nutritious. You may be thinking that this is not hard at all—just eat less! But did you know that certain foods can help your weight loss efforts? The 10 items below are particularly good as they are weight loss food items because they have low calories or contain nutrients such as fiber, protein or potassium (which helps stop sugar cravings). 

Lean protein 

Lean protein is high in protein and low in fat. It helps you feel full and prevents overeating, which can help with weight loss. Lean protein can be found in fish, poultry, dairy products like cheese or yogurt (if your diet allows it), as well as beans, lentils and other legumes. It’s also a good source of iron which helps build muscle tissue—which means more energy! 


Coffee is a good source of caffeine, which can help you lose weight. Caffeine contains the same active ingredient as that found in many over-the-counter diet pills and prescription amphetamines (such as Adderall or Vyvanse). A study published in The American Journal of Clinical Nutrition showed that people who drank caffeinated coffee lost more weight than those who didn’t drink it alpilean reviews. 

Caffeine boosts your metabolism, helping you burn calories faster while also making you feel more awake and alert than usual—which could be why some people think it’s an effective way to maintain their focus when they’re trying to lose weight. 

Whole grains 

Whole grains are high in fiber, nutrients and antioxidants. They also contain vitamins, minerals and phytochemicals that promote weight loss by helping the body burn fat faster. 

Whole-grain cereal is a good source of fiber, which can help you feel fuller without eating as much food or increasing your calorie intake. Other whole-grain foods include brown rice (cooked or steamed), bulgur wheat (cooked with water) and quinoa (cooked with broth). 

Beans and legumes 

Beans and legumes are a great source of protein, fiber and many other nutrients. They’re also filling so you may feel full longer after eating them. Beans and legumes have been shown to help lower cholesterol levels as well as lower blood pressure and reduce the risk of heart disease in people who have diabetes or high blood pressure. 

Beans are also an excellent source of iron, magnesium, potassium (which helps regulate blood sugar), folate (folic acid) plus vitamins A & B1 (thiamine). 

Fruits and vegetables 

Fruits and vegetables are a great source of vitamins, minerals, and fiber. They’re also low in calories and high in antioxidants that may help you lose weight. 

Fruits have the highest water content of all foods, which makes them filling but not necessarily slimming. Vegetables are also high in fiber—about 20 percent by weight—which slows down absorption of sugar into your bloodstream (this is why eating lots of salad won’t make you fat). 

While fruit has more sugar than vegetables do (1) , it still has fewer calories per ounce than other commonly consumed foods such as white breads or pastas containing wheat flour alone (2). 

As long as you eat enough fruits and vegetables every day to meet your daily nutrient needs (3), they can contribute significantly towards weight loss efforts by providing energy without adding extra pounds onto your frame! 

Nuts and seeds 

Nuts and seeds are high in protein, fiber and fat. They’re also one of the most nutritious foods you can eat. However, nuts and seeds should be eaten in moderation because they contain a lot of calories: 1 ounce (28 grams) of walnuts contains 322 calories; 1 ounce (28 grams) of almonds has 282 calories; 1 ounce (28 grams) cashews has 259 calories; 1 cup (160 g) popcorn kernels have 346 calories—that’s nearly half your recommended daily intake for women! 

If you’re looking for ways to boost your nutrient intake without adding too many extra calories or fat grams, consider eating them raw or roasted instead of frying them like I did here: 

Greek yogurt 

Greek yogurt is a great source of protein, calcium and probiotics. It’s also an excellent source of vitamin D and B12 (the latter helps you metabolize iron). 

  • Protein: Greek yogurt contains about 5 grams per serving — about the same amount as meat or fish 
  • Calcium: One cup provides about 300 milligrams per serving; some brands contain more than that. It helps reduce cholesterol levels by lowering low-density lipoprotein (LDL) cholesterol levels in your bloodstream 

Cottage cheese 

Cottage cheese is a high-protein food that’s low in fat. It can be used in many recipes, including omelets and scrambles, but it’s best when mixed with other ingredients to create creamy sauces or dips. Cottage cheese also has calcium and vitamin A, which are good for your bones. 


Avocados are a great source of healthy fats, and they can help you feel full. They’re also high in fiber and potassium, which help keep your blood sugar stable. Avocados contain vitamin E as well, which is vital for maintaining healthy skin and hair. 

If you want to lose weight while increasing your intake of avocados, it’s best to eat them raw rather than cooked or cold (though they taste delicious both ways). 

Protein shakes 

Protein shakes are a great way to get the nutrients you need. They’re also a convenient way to get calories and fiber, vitamins and minerals, antioxidants—you name it! Protein shakes can be made with milk or water; they can be sweetened with fruit juice or sugar-free syrup; they may even contain protein powder (which is usually whey) best diet pills. 

Protein shakes are easy to drink on the go (just add ice cubes), but if you want something more substantial than just water or juice then try adding some nuts or seeds as well as other healthy ingredients like spices like cinnamon or ginger root extract which have been shown by studies published in medical journals such as Mayo Clinic Proceedings Journal (Mayo Primary Care) about their ability prevent cardiovascular disease risk factors such as high cholesterol levels so that when combined together with regular exercise routines will help reduce those risks significantly over time.” 

Eating the right foods will help your weight loss goals. 

When you’re trying to lose weight, it’s important to eat the right foods. Here are some of the best choices: 

  • Lean protein and whole grains 
  • Beans and legumes (like lentils, chickpeas, black beans) 
  • Fruits and vegetables (including fresh produce like apples, oranges and carrots) 
  • Nuts and seeds (such as almonds or walnuts) 


You can use the above list of foods to help you lose weight by eating a variety of healthy foods that will keep you energized throughout the day. You will also benefit from having enough weight loss protein shakes in your diet, which helps support calorie burning efforts and gives your body the fuel it needs to burn those calories off. The next time someone asks you “what’s good?” tell them about these top 10 items! 


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