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1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

A high intake of eggs raises the levels of “bad” LDL-cholesterol in some people. They are one of the best foods to eat if you need to lose weight. Eggs are high in protein and fat, and are very satiating.

One study in 30 overweight women showed that eating eggs for breakfast, increased feelings of fullness (satiety.) They also made participants eat less for the next 36 hours.

Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet.

Eggs are also incredibly nutrient dense. Besides, they can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

SUMMARY:  Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day. They may even promote weight loss.

2. Leafy Greens

Leafy greens include spinach, kale, swiss chards, collards and a few others. 

They have several properties that make them perfect for a weight loss diets. This is because that are low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals. And it doesn’t increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall .

Leafy greens are also incredibly nutritious. Besides, they are very high in many antioxidants, vitamins and minerals, including calcium. This has  been shown to aid fat burning in some studies .

SUMMARY:  Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

Use more Leafy Greens in your Fat Burning Meals

3. Salmon

Fatty fish like salmon is incredibly healthy and very satisfying. It keeps you full for many hours with relatively few calories.

Salmon is loaded with healthy fats, high-quality protein and various important nutrients.

Fish — and seafood in general — may also supply a significant amount of iodine.

Salmon is also loaded with omega-3 fatty acids. This has been shown to help reduce inflammation, which is known to play a major role in metabolic disease and obesity .

 Trout,  mackerel, sardines, herring,, sardines and other types of fatty fish are also excellent.

SUMMARY:  Salmon is high in both protein and omega-3 fatty acids. This makes it a good choice for a healthy weight loss diet.

4. Cruciferous Vegetables

Cruciferous vegetables include cauliflower, broccoli,  Brussels sprouts and cabbage. 

Like other vegetables, they’re high in fiber. They also tend to be incredibly filling.

What’s more, these types of veggies generally contain decent amounts of protein.

They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, low energy density, and fiber makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

SUMMARY:  Cruciferous vegetables are low in calories but high in  nutrients and fiber. Adding them to your diet is not only an excellent weight loss strategy. And it may also improve your overall health.

Use more Vegetables in your Fat Burning Meals

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized. 

The truth is, meat is a weight-loss-friendly food because it’s high in protein.

Protein is by far the most filling nutrient, Besides, eating a high-protein diet can make you burn up to 80–100 more calories per day.

If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, you should choose lean meats since may be more appropriate.

SUMMARY:  Eating unprocessed lean meat is an excellent way to increase your protein intake. Replace some of the carbs or fat in your diet with protein. This could make it easier for you to lose excess fat.

6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason. 

However, they have several properties that make them a perfect food . They are both for weight loss and optimal health.

They’re particularly high in potassium. That is a nutrient that most people don’t get enough of. Also, it plays an important role in blood pressure control

 White, boiled potatoes scored the highest of all the foods tested .

What this means is that by eating white, boiled potatoes, you will naturally feel full. Therefore, you will eat less of other foods.

If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch.  That is a fiber-like substance that has been shown to have various health benefits, including weight loss .

Turnip, sweet potatoes and other root vegetables are also excellent.

SUMMARY:  Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite. They can also potentially suppressing your food intake later in the day.

Use more Potatoes in your Fat Burning Meals

7. Tuna

Tuna is another low-calorie, high-protein food.

It’s lean fish. This means it’s low in fat.

Tuna is popular among fitness models and bodybuilders who’re on a cut,. It’s a great way to increase protein intake while keeping total calories and fat low.

If you’re trying to emphasize protein intake, make sure to choose tuna canned in water. Not tuna in oil.

SUMMARY:  Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

8. Beans and Legumes

Some beans and other legumes can be beneficial for weight loss.

This includes black beans, lentils, kidney beans and some others.

These foods tend to be high in protein and fiber.  These are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating lentils. It’s important to prepare them properly. for this reason

SUMMARY:  Beans and legumes are a good addition to your weight loss diet. They’re both high in fiber and protein. They also contribute to a lower calorie intake and the feeling of fullness.

Use more Beans in your Fat Burning Meals

9. Soups

 Diets and meals with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water. These are food such as fruits and vegetables.

But you can also just add water to your food. Doing this makes a soup.

 Eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated. Thus they  eat significantly fewer calories.

Just make sure not to add too much fat to your soup, such as cream or coconut milk. Doing this can significantly increase its calorie content.

SUMMARY:  Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.

10. Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which  is mostly protein with very  little fat and few carbs.

Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating. This makes you feel full with a relatively low number of calories.

Dairy products are also high in calcium. This may aid in fat burning .

Other low-fat, high-protein dairy products include skyr and Greek yogurt.

SUMMARY:  Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

Use more Dairy Products in your Fat Burning Meals

11. Nuts

Despite being high in fat, nuts are not as fattening as you would expect.

They’re an excellent snack, because they contain balanced amounts of  fiber, protein and healthy fats.

Studies have shown that eating nuts can improve metabolic health . they can also  promote weight loss.

What’s more, people who eat nuts tend to be leaner and healthier than those who don’t.

Just make sure not to go overboard, because they are still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

SUMMARY:  Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

12. Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fiber. They also contain a decent amount of protein.

Notable examples include brown rice, oats and quinoa.

Oats are loaded with beta-glucans. These soluble fibers that have been shown to increase improve metabolic health and increase satiety. .

Both brown and white rice can contain significant amounts of resistant starch. Especially if cooked and then allowed to cool afterward .

Keep in mind that refined grains are not a healthy choice. Sometimes foods that have “whole grains” on the label are highly processed junk foods that are both fattening and harmful.

If you’re on a very low-carb diet, you’ll want to avoid grains, because they’re high in carbs.

But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.

SUMMARY:  You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead. They’re much higher in other nutrient and fiber.

Try more Whole Grains in  your Fat Burning Meals

13.  Fruit

Most health experts agree that fruit is healthy.

 People who eat the most fruit (and vegetables) tend to be healthier than people who don’t .

Of course, correlation does not equal causation. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density. And they take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to minimize or avoid fruit are those who have an intolerance or on a very low-carb diet.

For most fruits can be a delicious and an effective addition to a weight loss diet.

SUMMARY:  Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in antioxidants, fiber and various nutrients that slow the rise of blood sugar after meals.

14. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce, which is pretty high. But 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food. It is also one of the best sources of fiber in the world .

Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water. They turn gel-like and expanding in your stomach .

 Chia seeds can help reduce appetite. But they did not have a statistically significant effect on weight loss .

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

SUMMARY:  Chia seeds are very high in fiber. This fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

15. Full-Fat Yogurt

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Make sure to choose yogurt with active. live cultures. Other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Full-fat dairy — but not low-fat — is associated with a reduced risk of  type 2 diabetes and obesity over time.

Low-fat yogurt is usually loaded with sugar. So it’s best to avoid it.

SUMMARY:  Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet. But make sure to avoid products that contain added sugar.

16.The Bottom Line

It’s easy to find healthy foods to include on a weight loss diet.

These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as extra-virgin olive oil, probiotic yogurt and oatmeal are also excellent choices.

Along with regular  exercise and moderation, eating these nutritious foods should pave your way to a healthier life and success.