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How to Lose Weight
Fast: 3 Simple Steps,
Based on Science
If your doctor recommends it, there are ways to lose weight safely. A
steady weight loss of 1 to 2 pounds per week is recommended for the most
effective long-term weight management
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That said, many eating plans leave you feeling hungry or unsatisfied.
These are major reasons why you might find it hard to stick to a healthier
eating plan.
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However, not all diets have this effect. Low carb diets and whole food,
lower calorie diets are effective for weight loss and may be easier to stick to
than other diets.
Here are some ways to lose weight that employ healthy eating, potentially
lower carbs, and that aim to:
● reduce your appetite
● cause fast weight loss
● improve your metabolic health at the same time
How to Lose Weight Fast in 3
Simple Step
1. Cut back on refined carbs
One way to lose weight quickly is to cut back on sugars and starches, or
carbohydrates. This could be with a low carb eating plan or by reducing
refined carbs and replacing them with whole grains.
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When you do that, your hunger levels go down, and you generally end up
eating fewer calories.
With a low carb eating plan, you’ll utilize burning stored fat for energy
instead of carbs.
If you choose to eat more complex carbs like whole grains along with a
calorie deficit, you’ll benefit from higher fiber and digest them more slowly.
This makes them more filling to keep you satisfied.
A 2020 study confirmed that a very low carbohydrate diet was beneficial for
losing weight in older populations .
Vihttp://xpshort.com/VYc6Vkndio no3
Research also suggests that a low carb diet can reduce appetite, which
may lead to eating fewer calories without thinking about it or feeling hungry
(3
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Trusted Source
).
Note that the long-term effects of a low carb diet are still being researched.
It can also be difficult to adhere to a low carb diet, which may lead to yo-yo
dieting and less success in maintaining a healthy weight.
There are potential downsides to a low carb diet that may lead you to a
different method. Reduced calorie diets can also lead to weight loss and be
easier to maintain for longer periods of time.
If you opt for a diet focusing instead on whole grains over refined carbs, a
2019 study correlated high whole grain with lower body mass index (B
To determine the best way for you to lose weight, consult your doctor for
recommendations.
SUMMARY
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Reducing sugars and starches, or carbs, from your diet can help curb your
appetite, lower your insulin levels, and make you lose weight.
But the long-term effects of a low carb diet are not yet known. A reduced
calorie diet could be more sustain
To help you create your best meal plan, we’ll send you expert,
evidence-based guidance on nutrition and weight lose
2. Eat protein, fat, and
vegetahttp://xpshort.com/VYc6V
knbles
Each one of your meals should include:
● a protein source
● fat source
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●
● vegetables
● a small portion of complex carbohydrates, such as whole grains
To see how you can assemble your meals, check out:
● this low carb meal plan
● this lower calorie meal plan
● these lists of 101 healthy low carb recipes and low calorie foods
Protein
Eating a recommended amount of protein is essential to help preserve your
health and muscle mass while losing weight (5
Trusted Source
).
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Evidence suggests that eating adequate protein may improve
cardiometabolic risk factors, appetite, and body weight, (6
Trusted Source
, 7
Trusted Source
, 8
Trusted Source
).
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Here’s how to determine how much you need to eat without eating too
much. Many factors determine your specific needs, but generally, an
average person needs (9
Trusted Source
):
● 56–91 grams per day for the average male
● 46–75 grams per day for the average female
Diets with adequate protein can also help:
● reduce cravings and obsessive thoughts about food by 60%
● reduce the desire to snack late at night by half
● make you feel full
In one study, people on a higher protein diet ate 441 fewer calories per day
(10
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Trusted Source
, 11
Trusted Source
).
Healthy protein sources include:
● meat: beef, chicken, pork, and lamb
● fish and seafood: salmon, trout, and shrimp
● eggs: whole eggs with the yolk
● plant-based proteins: beans, legumes, quinoa, tempeh, and tofu
Low carb and leafy green vegetables
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Don’t be afraid to load your plate with leafy green vegetables. They’re
packed with nutrients, and you can eat very large amounts without greatly
increasing calories and carbs.
Vegetables to include for low carb or low calorie eating
plans:
● broccoli
● cauliflower
● spinach
● tomatoes
● kale
● Brussels sprouts
● cabbage
● Swiss chard
● lettuce
● cucumber
Healthy fats
Don’t be afraid of eating fats.
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Your body still requires healthy fats no matter what eating plan you choose.
Olive oil and avocado oil are great choices for including in your eating plan.
Other fats such as butter and coconut oil should be used only in
moderation due to their higher saturated fat content (12
Trusted Source
).
SUMMARY
Assemble each meal out of a protein source, healthy fat source, complex
carb, and vegetables.
Leafy green vegetables are a great way to bulk up a meal with low calories
and lots of nutrients.
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3. Move your body
Exercise, while not required to lose weight, can help you lose weight more
quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn lots of calories and prevent your metabolism
from slowing down, which is a common side effect of losing weight (13
Trusted Source
, 14
Trusted Source
, 15
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Trusted Source
).
Try going to the gym three to four times a week to lift weights. If you’re new
to the gym, ask a trainer for some advice. Make sure your doctor is also
aware of any new exercise plans.
If lifting weights is not an option for you, doing some cardio workouts such
as walking, jogging, running, cycling, or swimming is very beneficial for
weight loss and general health.
Both cardio and weightlifting can help with weight loss.
SUMMARY
Resistance training, such as weightlifting, is a great option for losing
weight. If that’s not possible, cardio workouts are also effective.
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Choose what’s sustainable for you.
What about calories and portion
control?
If you opt for a low carb eating plan, it’s not necessary to count calories as
long as you keep your carb intake very low and stick to protein, fat, and low
carb vegetables.
If you find yourself not losing weight, you may want to keep track of your
calories to see if that’s a contributing factor.
If you’re sticking to a calorie deficit to lose weight, you can use a free online
calculator like this one.
Enter your sex, weight, height, and activity levels. The calculator will tell
you how many calories to eat per day to maintain your weight, lose weight,
or lose weight fast.
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You can also download free, easy-to-use calorie counters from websites
and app stores. Here’s a list of 5 calorie counters to try.
Note that eating too few calories can be dangerous and less effective for
losing weight. Aim to reduce your calories by a sustainable and healthy
amount based on your doctor’s recommendation.
SUMMARY
Counting calories isn’t usually needed to lose weight on a low carb eating
plan. But if you’re not losing weight or on a reduced calorie eating plan,
calorie counting may help.
9 weight loss tips
Here are 9 more tips to lose weight faster:
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1. Eat a high protein breakfast. Eating a high protein breakfast could
help reduce cravings and calorie intake throughout the day (16
2. Trusted Source
3. , 17
4. Trusted Source
5. ).
6. Avoid sugary drinks and fruit juice. Empty calories from sugar aren’t
useful to your body and can hinder weight loss (18
7. Trusted Source
8. , 19).
9. Drink water before meals. One study showed that drinking water
before meals reduced calorie intake and may be effective in weight
management (20
10. Trusted Source
11.).
12. Choose weight-loss-friendly foods. Some foods are better for
weight loss than others. Here is a list of healthy weight-loss-friendly
foods.
13. Eat soluble fiber. Studies show that soluble fibers may promote
weight loss. Fiber supplements like glucomannan can also help (21
14. Trusted Source
15. , 22
16. Trusted Source
17. , 23).
18. Drink coffee or tea. Caffeine consumption can boost your
metabolism (24
19. Trusted Source
20. , 25).
21. Base your diet on whole foods. They’re healthier, more filling, and
much less likely to cause overeating than processed foods.
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22. Eat slowly. Eating quickly can lead to weight gain over time, while
eating slowly makes you feel more full and boosts weight-reducing
hormones (26
23. Trusted Source
24. ).
25. Get good quality sleep. Sleep is important for many reasons, and
poor sleep is one of the biggest risk factors for weight gain (27
26. Trusted Source
27. , 28
28. Trusted Source
29. , 29).
For more tips on weight loss, read about natural tips for losing weight here.
SUMMARY
Eating whole foods, higher protein, soluble fiber, and less sugar can help
you lose more weight. Don’t forget to get a good night’s sleep, too.
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Sample meal ideas for fast
weight loss
These sample meal plans are low carb, which limits carbs to 20–50 carbs
per day. Each meal should have protein, healthy fats, and veggies.
If you’d prefer to lose weight while still eating complex carbs, add in some
healthy whole grains such as:
● quinoa
● whole oats
● whole wheat
● bran
● rye
● barley
Breakfast ideas
● poached egg with sliced avocado and a side of berries
● spinach, mushroom, and feta crustless quiche
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● green smoothie with spinach, avocado, and nut milk and a side of
cottage cheese
● unsweetened Greek yogurt with berries and almonds
Lunch ideas
● smoked salmon with avocado and a side of asparagus
● lettuce wrap with grilled chicken, black beans, red pepper, and salsa
● kale and spinach salad with grilled tofu, chickpeas, and guacamole
● BLT wrap with celery sticks and peanut butter
Dinner ideas
● enchilada salad with chicken, peppers, mango, avocado, and spices
● ground turkey bake with mushrooms, onions, peppers, and cheese
● antipasto salad with white beans, asparagus, cucumbers, olive oil,
and Parmesan
● roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
● salmon baked with ginger, sesame oil, and roasted zucchini
Snack ideas
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● cauliflower hummus and veggies
● healthy homemade trail mix with nuts and dried fruit
● kale chips
● cottage cheese with cinnamon and flaxseeds
● spicy roasted chickpeas
● roasted pumpkin seeds
● tuna pouches
● steamed edamame
● strawberries and brie
How fast will you lose weight?
You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in
the first week of a diet plan and then lose weight consistently after that. The
first week is usually a loss of both body fat and water weight.
If you’re new to dieting, weight loss may happen more quickly. The more
weight you have to lose, the faster you’ll lose it.
Unless your doctor suggests otherwise, losing 1–2 pounds per week is
usually a safe amount. If you’re trying to lose weight faster than that, speak
to your doctor about a safe level of calorie reduction.
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Aside from weight loss, a low carb diet can improve your health in a few
ways, though the long-term effects are not yet known:
● blood sugar levels tend to significantly decrease on low carb diets
(30)
● triglycerides tend to go down (31)
● LDL (bad) cholesterol goes down (32
● Trusted Source
● )
● blood pressure improves significantly (33
● Trusted Source
● )
Other diet types that reduce calories and increase whole foods are also
associated with improved metabolic markers and slower aging (34, 35
Trusted Source
, 36
Trusted Source
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). Ultimately, you may find a more balanced diet that includes complex
carbohydrates is more sustainable.
SUMMARY
Significant weight can be lost on a low carb or low calorie diet, but the
speed depends on the individual.
General weight loss can improve certain markers of health, such as blood
sugar and cholesterol levels.
The bottom line
By reducing carbs or replacing refined carbs with complex carbs, you’ll
likely experience reduced appetite and hunger. This removes the main
reasons it’s often difficult to maintain a weight loss plan.
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With a sustainable low carb or lower calorie eating plan, you can eat
healthy food until you’re full and still lose a significant amount of fat.
The initial drop in water weight can lead to a drop in the scales within a few
days. Fat loss takes longer.
Read this article in Spanish.
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LEARN MORE
Last medically reviewed on October 28, 2020
FEEDBACK:
Written by Kris Gunnars, BSc — Medically reviewed by Katherine Marengo
LDN, R.D., Nutrition — Updated on October 29, 2020
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NUTRITION
Evidence Based
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18 of the Best Foods for
Your Healthy Weight
Journey
Healthy bodies come in all shapes and sizes. While weight loss is not a
magic bullet for health, and not everyone needs to pursue weight loss, it
might be something you want to work toward to feel your healthiest.
Coupled with regular movement, your diet can affect your health outcomes.
(Just make sure to talk with a healthcare professional before making drastic
changes!)
If losing weight is your goal, these 18 foods may help support a healthy
weight loss journey, according to science.
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1. Whole eggs
Once feared for being high in cholesterol, whole eggs have been making a
comeback.
These fears were rooted in misconceptions that overlooked how your body
regulates cholesterol levels. Your body sources it, as needed, from your
diet or your liver to maintain its baseline levels (1
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Trusted Source
).
While people with elevated baseline levels of LDL (bad) cholesterol should
be more conscious of how much cholesterol they get in their diet, moderate
egg consumption — between 7–12 eggs a week — has been proven safe
for many people (1
Trusted Source
, 2
Trusted Source
, 3
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Trusted Source
, 4
Trusted Source
).
Although a higher intake of eggs may raise the levels of LDL cholesterol in
some people, eggs are one of the best foods to eat if you’re looking to
reach or maintain a healthier weight.
Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are
found in the yolks — like choline and vitamin D — though egg whites
deliver 4–6 grams of protein each (5
Trusted Source
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).
Because they’re high in protein and fat, they help you feel full (6
Trusted Source
, 7
Trusted Source
).
That’s key, because responding to your body’s internal fullness and hunger
cues can help you reach or maintain a healthy weight. In other words,
getting in the habit of eating when you’re hungry and stopping when you’re
full can help your weight loss goals (8
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Trusted Source
, 9
Trusted Source
).
A study including 50 healthy people with more weight showed that eating
eggs and buttered toast for breakfast — instead of cereal, milk, and orange
juice — increased feelings of satiety (fullness) for the next 4 hours (10
Trusted Source
).
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Similarly, another study among 48 healthy adults found that those who ate
an egg-based breakfast, either high or moderate in both protein and fiber,
reported higher satiety than those who ate low fiber cereal and milk (11
Trusted Source
).
Since feeling satiated can help combat overeating driven by feeling overly
hungry, eating eggs may support your weight loss goals while also packing
a ton of healthful nutrients into your day.
2. Leafy greens
Leafy greens include kale, spinach, collard greens, Swiss chard, and a few
others.
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They have several properties that make them perfect for reaching or
maintaining a healthy weight. For example, they pack fiber and nutrients
that keep you satiated and hydrated.
What’s more, leafy greens contain thylakoids, plant compounds that have
been linked with increased satiety and better appetite management in at
least two human studies (12
Trusted Source
, 13
Trusted Source
, 14
Trusted Source
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).
It’s worth noting, however, that both studies are small, and participants took
a 5-gram thylakoid supplement — the amount found in about 3.5 ounces
(100 grams) of raw spinach (13
Trusted Source
, 14
Trusted Source
).
Those receiving even a single dose of the supplement reported better
appetite management, resulting in weight loss (13
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Trusted Source
, 14
Trusted Source
).
However, more research in humans is needed to understand the effect of
thylakoids from food sources as a tool for achieving a healthy weight — as
well as their long-term effects in supplement form.
In the meantime, leafy greens boast an assortment of fiber and
micronutrients and are almost always a great addition to your diet (15
Trusted Source
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, 16
Trusted Source
).
Adding leafy greens to your diet can help you feel satiated and reduce
cravings for less nutritious foods. Learning to respond to your body’s
internal cues of hunger and fullness can aid your larger healthy weight loss
goals (8
Trusted Source
, 9
Trusted Source
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).
If you’re taking medications, such as blood thinners like warfarin
(Coumadin), speak with a healthcare professional or a registered dietitian
about how many leafy greens you should eat daily to find the right balance.
Leafy greens are high in vitamin K, which may interact with your
medication. Consistent vitamin K intake is key (17
Trusted Source
).
3. Salmon
Fatty fish like salmon are incredibly nutritious and very satisfying.
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Salmon is loaded with high quality protein, healthy fats, and various
important nutrients. That combination keeps you satiated and can help you
reach a healthier weight (18
Trusted Source
).
Salmon is loaded with omega-3 fatty acids, which may help reduce
inflammation. Inflammation plays a major role in obesity and metabolic
disease (19
Trusted Source
, 20
Trusted Source
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, 21
Trusted Source
).
What’s more, fish — and seafood, in general — may also supply a
significant amount of iodine.
The nutrient is necessary for proper thyroid function, which is important to
keep your metabolism running optimally (22
Trusted Source
).
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But studies show that a significant number of people don’t fill their iodine
needs. Adding fatty fish to your diet can help you consume enough iodine (
Trusted Source
22
Trusted Source
).
Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are
also excellent for your health.
4. Cruciferous vegetables
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Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels
sprouts.
Like other vegetables, they’re high in fiber and tend to be incredibly filling.
What’s more, these types of veggies contain decent amounts of protein.
They’re not nearly as high in protein as animal foods or legumes, but still
high for vegetables (23
Trusted Source
, 24
Trusted Source
, 25
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Trusted Source
, 26
Trusted Source
).
A combination of protein, fiber, and low energy density (low calorie content)
makes cruciferous vegetables the perfect foods to include in your meals if
you want to lose weight (27
Trusted Source
).
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They’re also highly nutritious and contain compounds that may lower your
risk of developing cancer. Keep in mind, though, that no amount of
cruciferous vegetables can replace recommended cancer screenings or
proper cancer treatment (28
Trusted Source
).
5. Chicken breast and some lean
meats
Meat remains a controversial food group for many people.
Beyond issues of sustainability and ethics, we’re still not sure whether and
how red meat raises the risk of heart disease or diabetes.
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Research on meat consumption and health outcomes has yielded low
evidence of causation.
That language can be confusing, and it’s often misinterpreted as a ringing
endorsement to eat more meat, but it simply means that there isn’t enough
evidence to say whether it causes unfavorable health outcomes (29
Trusted Source
, 30
Trusted Source
).
However, a high intake of red and processed meats is associated with a
higher risk of cancer, diabetes, premature death, and heart disease (31
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Trusted Source
).
Eating unprocessed meat in moderation (i.e., 2–3 servings a week)
alongside fruits, vegetables, and whole grains may mitigate some of the
cancer risks associated with meat consumption (30
Trusted Source
).
Nutritionally, chicken and red meat are both high in protein and iron.
Skinless chicken breast and lean red meat like tenderloin or flank steak
pack protein and iron and have less saturated fat than other cuts. Opt for
these most of the time to better support weight management and heart
health.
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Saturated fat has been thought to drive inflammation, which is associated
with chronic illness. However, research on this, too, has so far yielded
mixed results (32
Trusted Source
, 33
Trusted Source
).
How you prepare meat can also affect health outcomes.
Red meat that is cooked at high temperatures for a long duration, by
smoking or grilling, for instance, renders fat drippings. Against hot cooking
surfaces, these form a toxic by-product called polycyclic aromatic
hydrocarbons (PAHs) that may cause cancer (34
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Trusted Source
).
Minimize this risk by limiting smoke, wiping away drippings, and eating lean
meat in moderation. This means no more than a few 3-ounce (85-gram)
servings per week. A serving is about the size of the palm of your hand (34
Trusted Source
).
6. Potatoes and other root
vegetables
White potatoes seem to have fallen out of favor — possibly, at least in part,
due to the rise of lower carb diets.
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For what it’s worth, potatoes and other root vegetables have several
properties that make them wonderful foods for weight loss and optimal
health.
They contain an incredibly diverse range of nutrients — a little bit of almost
everything you need.
They’re particularly high in potassium, a nutrient that most people don’t get
enough of. Potassium plays an important role in blood pressure
management (35
Trusted Source
).
On a scale called the Satiety Index, which measures how filling different
foods are, boiled white potatoes scored the highest of all the foods tested
(36
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Trusted Source
).
What this means is that by eating boiled white or sweet potatoes, you’re
more likely to naturally feel full. You’ll also be providing your body with
essential nutrients.
If you allow potatoes to cool for a while after boiling, they will form high
amounts of resistant starch, a fiber-like substance that has been shown to
have various health benefits, including weight loss (37
Trusted Source
).
Sweet potatoes, turnips, and other root vegetables are also excellent
choices.
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7. Tuna
Tuna is another satiating high protein food.
It’s a lean fish, meaning it has protein, which helps keep you full, as well as
healthy fats. Among these healthy fats is docosahexaenoic acid (DHA), a
form of omega-3 fatty acid, which may benefit your heart (22
Trusted Source
, 38
Trusted Source
, 39
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Trusted Source
).
Eating fish like salmon and tuna can be a great way to increase your
protein intake, with nutritious fish fats to support your eyes and brain (39
Trusted Source
, 40
Trusted Source
, 41
Trusted Source
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).
If you’re eating tuna canned, choose varieties canned in water if you’re
aiming to eat fewer calories. Tuna packed in oil ups the calories, fat, and
sodium, but could be more filling. It depends on what your needs are that
day (42
Trusted Source
).
8. Beans and legumes
Beans and other legumes can be beneficial for weight loss. These include
lentils, black beans, kidney beans, and some others.
Those foods tend to be high in protein and fiber, which are two nutrients
that promote satiety. They also tend to contain some resistant starch (43
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Trusted Source
, 44, 45).
Due to their high fiber content, beans can cause gas and bloating in some
people. Preparing them properly can help mitigate these side effects,
though. Try buying your beans dry and soaking them for several hours
before preparing.
9. Soups
Soup can be a delicious way to increase your intake of vegetables and
whole grains you may not get enough of otherwise. However, soup
varieties that are cream-based or that include processed meats aren’t
going to provide the same nutritional boost.
Between the slurping, smelling, tasting, cooling, and chewing, soup takes
some people longer to eat than other foods. Eating slowly may help you eat
more mindfully. It could also help keep you from eating past fullness (46
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Trusted Source
, 47
Trusted Source
, 48
Trusted Source
).
Feeling satisfied and nourishing your body while listening and responding
to your body’s hunger and fullness cues are important in reaching and
maintaining a healthy weight.
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If you would like a richer soup, there are ways to increase its creaminess
without the use of heavy cream, which can add less healthy saturated fat.
Try blending in avocado, which helps increase the fiber count of your soup,
or cashews. You can also slice avocado on top as a garnish to the soup (49
Trusted Source
, 50
Trusted Source
).
Because soups are inherently liquids, and therefore hydrate you, they may
promote fullness and support weight management. Incorporating a
vegetable-based clear soup before your meal can be a way to feel more
satisfied and to lose weight healthfully (51
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Trusted Source
).
10. Cottage cheese
Dairy products tend to be high in protein.
One of the most protein-rich dairy products is cottage cheese, which is
mostly protein.
Eating cottage cheese is a great way to boost your protein intake, which is
important for building and maintaining muscle. It’s also very satiating and
high in calcium.
There may even be a relationship between calcium intake and healthy
weight, but more research is needed in this area (52
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Trusted Source
, 53
Trusted Source
).
Other high protein dairy products include Greek yogurt and skyr.
11. Avocados
Avocados are unique fruits.
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While most fruits are high in carbs, avocados are instead loaded with
healthy fats. They’re particularly high in monounsaturated oleic acid, the
same type of fat found in olive oil.
Despite being mostly fat, avocados also contain a lot of water and fiber,
making them greatly satiating.
What’s more, they’re a perfect addition to vegetable-based salads, as
studies show that their fat content can increase how much of the carotenoid
antioxidants your body absorbs from vegetables. In fact, it may increase
absorption by 4.6–12.6 times (54
Trusted Source
).
In fact, they help absorb other important fat-soluble vitamins (vitamins A, D,
E, and K). Avocados also contain many important nutrients, including fiber
and potassium.
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It’s worth keeping in mind that avocados are energy-dense, so being
mindful of portions is key when weight loss is your goal. The more you
practice taking your body’s internal hunger and fullness cues, the more you
can intuitively tell what the right amount is for you at that time (8
Trusted Source
, 9
Trusted Source
).
12. Nuts
Nuts are high fat foods that also provide you with protein, fiber, and other
plant compounds that benefit heart health (55
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Trusted Source
, 56
Trusted Source
).
They make excellent snacks since they contain balanced amounts of
protein, fiber, and healthy fats (57
Trusted Source
).
Studies have shown that eating nuts can improve metabolic health and
even promote weight loss (58
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Trusted Source
).
What’s more, population studies have shown that people who eat nuts tend
to get more nutrients and be at a healthier weight than those who don’t (59
Trusted Source
).
Like any high fat food, you’ll want to be mindful that you’re eating only to
the point of satiety. So, do mind your portion sizes if your goal is to lose
weight.
Try eating a handful of unsalted nuts at first, and see how you feel after
about 15–20 minutes. If you still feel hungry, try half of another handful and
give yourself some time to digest.
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13. Whole grains
Recent studies show that a diet rich in whole grains can help support
healthy weight loss (60
Trusted Source
).
Cereal grains can be wholesome parts of your diet and may benefit your
metabolic health (61
Trusted Source
).
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That’s because they’re loaded with fiber and contain a decent amount of
protein. Notable examples include oats, brown rice, and quinoa.
Oats are loaded with beta-glucans, which are soluble fibers that may
increase satiety and improve metabolic health (62
Trusted Source
, 63
Trusted Source
).
Both brown and white rice can contain significant amounts of resistant
starch, particularly if cooked and then allowed to cool afterward.
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While white rice is certainly OK, brown rice packs added nutrients —
especially fiber — which may support your healthy weight loss journey.
Keep in mind that refined grains (i.e., white bread and most commercial
baked goods) are OK, as long as you eat them in moderation and don’t
make them the foundation of your diet.
Also remember that sometimes, foods with “whole grain” on the label are
ultra-processed, and they can contribute to unwanted weight gain when
eaten in excess.
14. Chili pepper
Eating chili peppers may be useful on a weight loss diet.
They contain capsaicin, a substance that makes hot peppers like chilis
spicy.
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Some studies show that capsaicin can improve how fast your body
metabolizes fat and can increase your sensation of fullness. Together,
these may support your healthy weight loss journey (64
Trusted Source
, 65
Trusted Source
).
The substance is even sold in supplement form and is a common
ingredient in many commercial weight loss supplements. That’s because
studies show that capsaicin supplements may increase metabolism.
A review study found that this effect only yielded an average of 33 calories
more burned per day than those who did not supplement with capsaicin,
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though. More research is needed to learn about this effect, especially in
regards to capsaicin from food sources (66
Trusted Source
, 67
Trusted Source
, 68
Trusted Source
).
Plus, there was no effect in people who were accustomed to eating spicy
food, indicating that a certain level of tolerance can build up (69
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Trusted Source
).
15. Fruit
Most health experts agree that fruit is healthy.
Numerous population studies have shown that people who eat the most
fruit and vegetables tend to be healthier than people who don’t (70
Trusted Source
, 71
Trusted Source
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, 72
Trusted Source
).
Most fruits have properties that make them great for helping you achieve or
maintain a healthy weight. So, there’s no need to shy away from them in
your health journey.
Even though fruits contain natural sugar, they have a low energy density
and are loaded with micronutrients. Plus, their fiber content helps prevent
the sugar from being released too quickly into your bloodstream.
People who may want to avoid or minimize fruit are those on a very low
carb diet or who have an intolerance. Most fruits can be effective and
delicious additions to your healthy weight journey.
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16. Grapefruit
Grapefruit is high in fiber and nutrients and can promote feelings of
fullness.
In an older study from 2006 following 91 individuals with obesity for 12
weeks, eating half of a fresh grapefruit before meals led to weight loss of
3.5 pounds (1.6 kg) (73
Trusted Source
).
The grapefruit group also had reduced insulin resistance, a metabolic
condition.
Therefore, eating half a grapefruit about half an hour before meals may
help you feel more satiated and eat fewer overall calories. However, since
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this is not a sustainable practice, you’re better off eating a variety of fruits
and vegetables at each meal (74
Trusted Source
).
Avoid grapefruit and its juice if you’re taking certain medications, like statins
or blood pressure medications, as it can augment or interfere with their
effects (75
Trusted Source
).
We still need more human research into the effects of grapefruit on weight
loss and weight management.
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17. Chia seeds
Chia seeds may be among the most nutritious foods on the planet.
They contain 12 grams of carbs per ounce (28 grams), nearly 10 grams of
which are fiber (76
Trusted Source
).
Therefore, chia seeds are a low carb food, yet it’s one of the best sources
of fiber in the world at 35% fiber by weight (76
Trusted Source
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).
Because of their high fiber content, chia seeds expand and turn gel-like in
your stomach (77
Trusted Source
).
One study in 24 adults found that those who ate either 0.33 ounces (7
grams) or 0.5 ounces (14 grams) of chia seeds with yogurt as a
mid-morning snack had increased feelings of satiety (78
Trusted Source
).
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What’s more, chia seeds are high in omega-3 fatty acids, which may further
support weight management (76
Trusted Source
, 21
Trusted Source
).
Given their nutrient composition, chia seeds could be a useful part of your
healthy weight journey (79
Trusted Source
).
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18. Full fat (whole) Greek yogurt
Yogurt is another excellent dairy product.
Greek yogurt is especially great for weight management, as it has twice the
amount of protein as regular yogurt (80
Trusted Source
).
What’s more, certain types of yogurt, including Greek yogurt, contain
probiotic bacteria that can improve the function of your gut (80
Trusted Source
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).
Look for labels that include the language “live cultures” or “active cultures”
for an added gut health boost. If you don’t see these, look in the ingredients
list for a mix of probiotic strains, such as S. thermophilus or Bifidus.
Having a healthy gut may help protect against inflammation as well as
leptin resistance, which is one of the main hormonal drivers of obesity.
Make sure to choose yogurt with live, active cultures, as other types of
yogurt may contain virtually no probiotics.
Also, consider choosing full fat yogurt. While the evidence is still mixed,
some studies show that full fat dairy — but not low fat dairy — is associated
with a reduced chance of developing obesity and type 2 diabetes over time
(81
Trusted Source
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, 82
Trusted Source
, 83
Trusted Source
, 84
Trusted Source
).
Flavored or sweetened low fat yogurt typically has fillers or added sugars to
compensate for texture, so it’s best to eat it only occasionally and to check
the nutrition label if you’re trying to avoid those additives.
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The bottom line
Many foods are delicious, nutritious, and supportive of your goals to reach
or maintain a healthier weight. These are mainly whole foods like fish, lean
meat, vegetables, fruit, nuts, seeds, and legumes.
Some minimally processed foods, such as probiotic yogurt and oatmeal,
are also excellent choices.
Along with moderation and regular exercise, eating these nutritious foods
should help pave the way to a healthy life.
How to Lose Weight Fast in 3
Simple Steps
Last medically reviewed on December 20, 2021
FEEDBACK:
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Written by Lisa Wartenberg, MFA, RD, LD — Medically reviewed by Alissa
Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training — Updated on
December 20, 2021
How to Lose Weight Fast: 3 Simple Steps, Based on Science
10 Morning Habits That Help You Lose Weight
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29 Healthy Snacks That Can Help You Lose Weight
How Intermittent Fasting Can Help You Lose Weight
12 Ways to Promote Long-Term Fat Loss
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