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Best Foods for Weight Loss. My Top 20 Foods

Best Foods for Weight Loss. My Top 20 Foods

In this article, I want to talk about the Best Foods For Weight Loss and dedicate this article mostly for people who are trying to lose weight, but I think it will be very beneficial for everyone to know what the best foods for weight loss are. These foods are very healthy and nutritious and it’s good to know what they are regardless of your goals because they can help you not only with weight loss but with muscle gain and just your overall health. Let’s have a look at what my top 20 foods are.


Leafy greensleafy greens

Leafy greens like kale and spinach are great for weight loss. Because they are low in calories, high in fibre and very nutritious, also contain lots of vitamins, minerals, and antioxidants. Eat plenty of leafy greens with your meal and it will increase your meal volume and make you eat less food. The antioxidants in them help to increase metabolism and that leads to easier weight loss.



When you crave for some snacks, change crisps or sweets to cucumber. Cucumber is a great option, because it is low in calories, but contain lots of water and fibre which makes you feel full.



Vegetables like broccoli, cauliflower, cabbage are low in calories, but are very high in fibre and tend to be very filling. These vegetables have a decent amount of protein as well, it is very important to add them to your diet because adding them it will help you to eat less high-calorie foods. I recommend at least 30 grams of these vegetables per day.


Chilli pepper

Chili pepper

Including chilli pepper to your diet might be very beneficial for weight loss. Chilli peppers contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning. However, some research has shown that eating chilli pepper regularly can build tolerance for it.



Avocado is classed as a fruit. Some people might think that avocado is vegetable. Avocado is unique, because most fruits are high in carbohydrates and avocado is very high in healthy fats and contain fibre as well. It has been proven that healthy fats can help you to lose weight and it’s very important to include this fruit to your diet.


Sweet potatoessweet potatoes

Oven baked sweet potatoes contain just about 110 calories, they are very high in fibre and incredibly filling. Remember that it has to be boiled or oven baked without any additional oils and fats.



Pears contains just around 100 calories and are filling because contain fibre and carbs. They can be a good addition to your diet. When you crave for a dessert or something sweet, replace it with pear. However, you have to remember that they are high in sugar and if you have to stick with your daily calorie goals, do not eat too many of them.



Grapefruits can reduce insulin resistance, which can help to avoid various chronicle diseases. Studies have shown that having half of a grapefruit before a meal can reduce your appetite and people will tend to eat less food. However, grapefruit can cause problems if consumed together with some type of drugs.


Apple cider vinegar

Apple cider vinegar can reduce blood sugar spikes after meals, which can lead to a faster metabolism and quicker weight loss. Having it with high carbohydrate meals will help you to feel full faster and consume fewer calories. Have at least one teaspoon of apple cider vinegar a day, especially if you try to lose weight.




All kind of beans are very high in protein and it’s recommended for vegans instead of meat protein sources. If you are meat eater sometimes it could be good to change the meat to the beans and add that variety in protein sources. Beans are incredibly filling and can help to reduce junk food cravings.



Chickpeas go hand-to-hand with beans and it is the great protein source. Just 100 grams of chickpeas contains about 20 grams of protein 17 grams of fibre and 61 grams of carbs. They are very filling and contains a very high amount of three main nutrients which is a great addition to your diet, especially if you are vegetarian or vegan.


Chia seeds

Chia seeds one of the most nutritious foods in the world. 100 grams of chia seed contains 31 grams of healthy fats, 17 grams of protein and 34 grams of fibre, lots of minerals and vitamins. Chia seeds can absorb around 12 times their weight in water and expands in your stomach and makes you feel full. Chia seeds can definitely be called a superfood. If you want to know more about this superfood you can read more on Wikipedia.




Nuts can be very beneficial for weight loss, they also contain lots of healthy fats, protein, and fibre which are very important nutrients for a healthy lifestyle and weight loss. However, be careful with nuts, because they are very high in calorie and it is very easy to go over your daily calorie limit. Try not to eat more than a handful of nuts a day.



Oatmeal is a great breakfast meal because it contains lots of minerals and vitamins, very high in fibre and antioxidants. Oatmeal helps to reduce blood sugar level and lower cholesterol level down, which can improve your heart health and metabolism.



Mushrooms can help you to lose weight, because of their ability to regulate blood sugar and balance the hormones. The fungus which can be found in mushrooms can help to exercise for longer periods of time. Try to add mushrooms into your meals if possible.


Whole eggs

Whole eggs

Eggs one more great breakfast food choice, because of they very high in protein and fats, they are very filling and can help to lose weight. Egg yolk contains almost all nutrition. However, try to eat boiled eggs, because fried eggs contain lots of unnecessary fats. Don’t eat too many eggs as for some people they might increase bad cholesterol levels.


Lean beef

Meet has been blamed for various health problems, although processed meat is really unhealthy there is no good evidence that unprocessed red meat increases the risk of heart disease. 100 grams of lean roast beef, have just 188 calories and 32 grams of protein. It is high protein food and is very filling, it also helps to burn fat and build muscle mass.


Chicken breast

Chicken breast is one of the leanest meats of all. 100 grams of chicken has just 140 calories, 4 grams of fat and 25 grams of protein. That’s why chicken breast is very popular between bodybuilders. This very lean meat with a high amount of protein can help you to lose weight and build muscle mass.




This fish very high in healthy fats fish and it should keep you full for a long time. Salmon also loaded with high-quality protein, omega 3 fatty acids and have iodine which is necessary to keep your metabolism running optimally. This fish is a great food for your healthy diet and weight loss.



 Tuna is another low calorie and high protein food, unlike salmon, tuna is very lean fish and it is low in fat. Tuna is great food for increasing your daily protein levels. If you choose canned tuna, make sure it’s canned in water, but not in oil. You don’t want those extra unnecessary calories when losing weight.

These are my top 20 best food for weight loss. Replace all unhealthy products and snacks with my recommended foods and add some exercise and you will start seeing results in no time. Don’t forget to count your calorie intake and do not exceed your daily calorie goal, because by eating healthy food you still can gain weight. You can find out more about calorie goals and weight loss in my previous article How To Lose Weight Healthy.


As always, if you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Marius Mickevicius

Founder of ihealthylifestyle

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14 thoughts on “Best Foods for Weight Loss. My Top 20 Foods”

  • Thanks Marius, for this article. It is always great reading articles from like minded people. Most of the foods you have listed here are already part of my normal diet. This is a great list of foods to be sure to keep in the kitchen for people trying to lose weight. I absolutely love to eat mushrooms, but didn’t know they would help with weight loss as well. I learned something!
    I appreciate you sharing this!
    Best of health,

    • Glad you enjoyed my article and learned something new Devara. I’m so happy that most of my listed foods are in your diet, you are doing really well! Yes I love mushrooms too and they are great food for healthy and balanced diet! All the best!

  • hello Marius, i think that you write very easy to read and in a simple words so…i like contents because are easly understanding.
    i will take for me your suggestions! as a women and mum i always interesting on my body 😉 to stay fit! thank you!

    • Thank you Lidia, I’m very happy that my content is easy to read and understand and most important that people like it and can learn something new from it. All the best at looking after your body and staying fit!

  • I love posts like this…having all the information consolidated into one place makes my life that much easier. I am happy to say that I enjoy all the food options on your list. I also really focus on making sure my main meals everyday include veggies and protein. However, here’s my problem, I love sweets too. Can you recommend some foods to help curb my sweet tooth and keep me on track?

    • Thank you Amber, I’m happy my post can help people. You are doing very well, proteins and veggies are very important to balanced diet. If you really like sweet I would suggest you drink more water, avoid stress and sleep at least 7 hours, those can trigger cravings for sweets. Instead of sweet you can have a fruit, or dark chocolate, about 70 -80 % cacao solids. If you having sweets, try to have them first half of the day. Shortage of vitamins can cause craving as well. But sometimes we all can have something sweet, I have one day a week when I can have any sweet I want.

  • You have hit on some of my favorite foods. I am glad that they will help me with weight control also. I am supposed to stay away from Grapefruit because of its acidity. My doctor told me it will promote future kidney stones, already had one bout with them.
    I prefer my veggies raw instead of cooked, is this better or should they be cooked.

    • I’m happy that you are doing so well and eating most of my listed foods. Yes I agree people have to be careful with grapefruit, because it’s not for everyone and can cause some health issues too, especially using together with some medications. I you like to eat your vegetables raw, it’s absolutely fine, in fact raw vegetables has even more vitamins left as you not killing them with boiling water, just make sure you wash your vegetables really well before eating, because they can sprayed with lots of chemicals and nitrates while growing.

  • I like that you listed foods that can help with weight loss, instead of a list of “don´t eat these foods”. If you want to lose weight, I don´t think denial is the best way, but rather think about what you CAN eat. Enjoy life and enjoy food, that´s my cup of tea rather than denying yourself lots of things. I also happen to like most of the foods you listed; not the beef and chicken, though, because I´m a vegetarian (or pesco-vegetarian to be exact).

    I´m happy you suggested meat-eaters to also replace their meat with beans from time to time. Vegetarian food is not only healthy, but also good for the environment in the era of global warming. A salad with some of the foods you listed; lettuce, cucumber, avocado, chickpeas… so yummy!

    • I agree with you Kirsti, I think for people psychologically is easier to know what they can do and eat instead of what they can’t. However I have article on what foods you should avoid if you want to loose weight and even there I’m not saying don’t do it, I’m suggesting to avoid and be better if possible and people just have to know what food is really bad for them.
      I like to eat meat myself, but even for meat eaters I always suggest to eat less meat and more vegetables, beans, chickpeas, because we need plant based protein sources as well and the more variety we have in our diet, the better.

  • This is a great article! you just summed up most of my favorites healthy foods. I will register with your blog because you have the right info that I need.
    Great job!

  • Yesir! The list is great, not calorie dense. so I can eat until I cant no more and I still can not worry about calories 🙂

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