20 Most Weight-Loss-Friendly Foods on the Planet

Here are the top 20 foods that will help you lose extra weight and keep it off while still tasting good:

1. Dark green leafy vegetables
   • Dark leafy greens are the champions when it comes to low-calorie, high-nutrient vegetables that are also rich in fiber. Dr. Joel Fuhrman, a speaker at the Food Revolution Summit, uses the Aggregate Nutrient Density Index metric, which awards kale, collard greens, watercress, mustard greens, and Swiss chard a perfect 1,000 score.
     • Consuming more leafy greens helps you lose weight. In a study involving almost 130,000 adults, researchers discovered that those who consumed green leafy vegetables lost more weight than those who did not.
     • Green leafy vegetables contain compounds called thylakoids, which can help decrease your appetite. According to a study that appeared in the journal Appetite, overweight women who took thylakoids every morning saw a 21 percent drop in hunger and a 14 percent increase in satiety compared with the control group.
2. Apples
   • Apples, especially the Pink Lady kind, are one of the finest fruits for weight reduction because they have low calories, high fiber content that naturally slows up digestion, and high water content.
     • Apples are a good source of flavonoids and antioxidants, which may help lower your risk of diseases such as diabetes, cancer, and hypertension.
     • Instead of apple juice and applesauce, choose a crisp apple. Fruit juices and sauces do not have the same appetite-suppressing effects as whole fruit. Uncooked fruit has more fiber, which is one factor. Furthermore, chewing indicates to your brain that you have consumed something substantial.
     • According to one study, people who ate three apples a day lost more weight and had, on average, lower blood sugar levels.
3. Whole grains
   • Unfortunately, several well-known fad diets have labeled whole grains as "bad carbs." They are, nonetheless, nutritious foods for losing weight.
   • Although some people should avoid gluten, adding whole grains to our diets frequently makes most of us healthier and slimmer.
   • Numerous whole grains offer the dietary fiber needed to support the growth of the good intestinal flora that keeps you strong and fit.
     • According to research in the American Journal of Clinical Nutrition, people who follow a strict, weight-maintaining diet high in whole grains burn 100 calories per day more than those who don't. The study's findings showed that consuming whole grains increased resting metabolic rate and fecal losses.
4. Kimchi
   • In addition to providing us with nutrition, fermented foods support and feed our gut microbiota, which is essential for good health and a healthy weight. 
   • According to studies, eating fermented foods regularly and over an extended period can aid in weight loss. Therefore, have your kimchi and sauerkraut ready for a tasty and nutrient-dense weight loss.
5. Yogurt
   • Unsweetened yogurt is healthy for your waistline whether you prefer Greek or conventional.
   • More than 120,000 participants in a Harvard study were tracked for 10 years or more. Of all the foods monitored, yogurt had the strongest correlation with weight loss.
   • Although yogurt did not prove to be the reason for weight loss, it did stand out from other foods because having yogurt with your meals or as a dressing helps curb the salty food or sweet cravings.
6. Dark chocolate
   • If you want to indulge in chocolate between meals, choose one or two black squares a day. In one study, chocolate enthusiasts who received dark chocolate ate 15 percent less pizza a few hours later than those who had milk chocolate. Make sure the cacao content is more than 70 percent.
7. Avocado
   • Healthy fats from avocados are believed to be heart-healthy. It is excellent for burning extra body fat because of its high-fat content. Healthy fats are crucial for effective weight loss.
   • In addition to having good fats, avocados provide potassium, protein, copper, iron, magnesium, zinc, and manganese. They have fiber, folate, and vitamins B1, B2, B3, C, E, and K.
   • Although there may be other factors at play, a study of American adults reported that people who ate more avocados weighed less than those who ate little to no avocados.
8. Blueberries
   • Tiny but mighty blueberries are rich in antioxidants, vitamins C and K, fiber, manganese, and other nutrients that are important for your overall and gut health. They have substantial qualities that help burn fat and stimulate digestion. 
   • Blueberries can help with the heart, skin, bone, and mental health, as well as blood pressure, diabetes, and cancer prevention. Moreover, they can help with weight loss and digestion because of their high fiber content.
   • According to some reports, blueberries may help with rapid weight loss by lowering triglycerides, bad cholesterol, and blood sugar levels. According to a 2010 double-blinded study, regular consumption of blueberries decreased insulin sensitivity in obese people. 
9. Legumes
   • Beans of all types and other legumes including chickpeas, peas, and lentils are linked to a healthy weight and longevity if you want both a long and skinny life.
   • In a 2016 study, beans and peas outperformed veal and pork in terms of lowering hunger even when the test subjects had the same number of calories from both the meat and beans.
   • The high lectin content of beans is another issue. Lectins aren't terrible the way they're portrayed to be if you completely cook your beans.
10. Grapefruit
    • According to Vanderbilt University researchers, grapefruit, another underappreciated subtropical, semi-bitter-but-sweet citrus fruit, is one of the finest fat burners in the fruit world.
      • Following grapefruit eating, study participants showed increased concentrations of important nutrients, an increase in high-density lipoprotein (good) cholesterol, and a reduction in hunger. In addition to helping you lose weight, grapefruits are a great source of vitamin C, lycopene, potassium, fiber, and choline.
      • Another researcher at Scripps Clinic in San Diego discovered that obese individuals who had half a grapefruit before every meal lost an average of 3.5 pounds over 12 weeks. Juice made from grapefruits produced similar outcomes.
11. Soup
    • Having a cup of soup before a meal may cause you to eat less overall. If the soup is broth-based, it doesn't matter if it is chunky or pureed. The soup should only have 100 to 150 calories per serve. Therefore, avoid the cream and butter dollops.
12. Celery
    • The misconception that celery has "negative calories" has made it popular. According to some, it has so few calories that chewing causes you to expend more energy than you consume. It turns out that this is a myth—unless you're eating celery while exercising on a spin bike and doing weights.
    • When it comes to shedding extra pounds, celery is still a reliable companion. Celery is a sort of metabolic powerhouse in your body.
      • It lowers insulin resistance and prevents the growth of new fat cells.
      • It aids in the fight against obesity and a variety of disease processes, such as cancer, heart disease, and persistent inflammation.
13. Cruciferous vegetables
    • Broccoli, cabbage, cauliflower, Brussels sprouts, and a variety of other vegetables are members of the cruciferous family. Numerous studies have reported that the high fiber content of the vegetables in this family aids in weight loss.
    • Cruciferous veggies not only fill you up but also are a great source of folate, potassium, and other B vitamins and minerals. According to a study that followed 133,000 men and women for 24 years, the more cruciferous veggies participants consumed, the lower their risk of becoming overweight or obese.
14. Add nuts to your routine
    • Eat a small handful of almonds, peanuts, walnuts, or pecans for a tasty on-the-go snack. According to research, people who snack on nuts naturally eat less at subsequent meals.
15. Garlic
    • Garlic is another one of those "wonder" vegetables that have beneficial effects on a variety of bodily systems. By suppressing the expression of fat-storing genes and boosting the expression of fat-burning ones, it appears to support weight loss.
16. Pomegranate
    • Pomegranate is one of the best fat burners with a wide range of health advantages. It provides:
      • Antioxidants
      • Fiber
      • Protein
      • Folate
      • Potassium
      • Flavonoids
      • Vitamins C, B6, and K
      • Polyphenols
      • Phosphorus
    • Pomegranate may aid in the fight against oxidative stress, high blood pressure, hyperglycemia, inflammation, high cholesterol, and some types of cancer. According to a 2012 study, it also can help with acidosis, obesity, infection, and bleeding.
17. Oranges
    • Oranges are a fantastic source of:
      • Vitamins A, B, and C
      • Fiber
      • Copper
      • Potassium
      • Calcium
      • Other vitamins and nutrients
    • These nutrients can help with weight loss and lower risks of stroke, malignancies, liver disease, diabetes, high blood pressure, skin conditions, and heart health disorders. In addition to the aforementioned components, oranges contain more than 170 phytochemicals and 60 flavonoids.
    • Oranges are among the best and healthiest fruits available, and like lemons, they are quite adaptable in the kitchen, making them simple fruit to eat every day. 
    • According to the American Chemical Society, oranges can aid in weight loss by decreasing oxidative stress, lowering blood cholesterol and glucose levels, and supporting liver health (and consequently, detoxification).
18. Salmon
    • Salmon and other fatty fish keep you satisfied for several hours and contain only a small number of calories.
    • Salmon is a rich source of high-quality protein, beneficial lipids, and several critical elements. Moreover, salmon contains high amounts of iodine, which is required for healthy thyroid function that is responsible to maintain a healthy metabolism.
    • According to studies, a sizable portion of people does not meet their iodine requirements. Omega-3 fatty acids, which have been proven to help reduce inflammation and are known to play a significant role in obesity and metabolic disorders, are abundant in salmon.
    • Other types of fatty fish, such as mackerel, trout, sardines, herring, and others, are great.
19. Oatmeal
    • High-fiber foods can help slow food digestion in the intestine, which can help prevent blood sugar levels from increasing too quickly. Oatmeal is a wonderful source of fiber.
    • Studies report that people who eat oatmeal tend to be healthier and have a lower body weight than those who don't, and one serving of a morning cereal with oatmeal or oat bran delivers three to four grams of fiber.
20. Chia seeds
    • Chia seeds are marketed as a superfood for a reason. These tiny seeds are incredibly nutritious and are full of fiber, protein, antioxidants, good fats (such as omega-3 fatty acids), vitamins, and minerals.
    • Due to their high fiber content, chia seeds are efficient at controlling hunger. A full pudding made with coconut milk and spices is one of the best ways to prepare chia seeds.