Foods To Eat And Lose Weight



If you’re trying to lose weight, you need to find the right balance of healthy and filling foods. The typical diet is loaded with refined or simple carbohydrates such as pasta, white flours, rice, and, and pastries, coke, and other sugary foods and drinks.

These carbs, which lack the fiber found in complex carbs (fruits, veggies and whole grain), are metabolized by your body quickly.



So while you may feel raring to go after eating them, that energy boost will soon be followed by a major energy slump, making it hard to give your all during your exercise. In addition, if many of the foods you eat are metabolized quickly, you’ll find yourself feeling hungry more often, which could mean more snacking and a higher calorie intake.

Find right foods to eat and lose weight is not easy as everyone has a different taste, metabolism or health issues. See below a list of my preferable foods what helped me to lose weight and be fit again.


“Expect problems and eat them for breakfast.” – Alfred A. Montapert


These foods – alongside a proper exercise – could help reduce bloat and help you stave off cravings if you want to really focus on your body and lose some weight:



1) Oats

Help you control your weight by keeping you feeling fuller longer. And also contain both soluble and insoluble fiber. Soluble fibers form a viscous gel that helps to lower cholesterol and stabilize blood glucose levels.

The insoluble fiber in oats helps provide a “moving” experience by curtailing constipation and improving intestinal health.

What a delicious way to make your heart and colon smile.

Tip: Topping your oatmeal with fruits like chopped apples, pears or a handful of berries adds natural sweetness while also boosting the fiber in your meal.

Make oatmeal feel like a treat by mixing your oats with pureed pumpkin, pumpkin pie spice and a handful of chopped pecans. Or make “apple pie” oatmeal by topping your oats with sugar-free applesauce and a dash of cinnamon. Experiment with different textures to keep oatmeal interesting.



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2) Berries

Raspberries, strawberries, blueberries—are packed with polyphenols, powerful natural chemicals that can help you lose weight–and even stop fat from forming!

In a recent Texas Woman’s University Study, researchers found that feeding mice three daily servings of berries, decreased the formation of fat cells by up to 73 percent!

A University on Michigan study showed similar results. Rats who had blueberry powder mixed into their meals had less abdominal fat at the end of the 90-day study than rats on a berry-free diet.

Tip #1: As with many foods, you will obtain the greatest health benefits from blueberries if you eat them raw. Don’t wash the berries until you’re just about to eat them because washing will make the berries’ skins degrade more quickly by removing their blooms.

Tip #2: If you’re on your way home from work and realize you don’t have any food at home, you can pick up any combination of berries and fruits what you like at the grocery store and slam in the blender.  With yogurt or milk and honey you can prepare a delicious berry smoothie.



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3) Soup

The easiest way to add vegetables to your daily meals is to make and eat soup. You can make several bowls of soup filled with fruits and veggies each day and you’ll be filled. Eating vegetables is part of a healthy diet so veggie soups are highly recommended.

And if you strictly follow your weight-loss plan and exercise more, soup can help you lose weight. A bowl of soup packs minimal calorie but is very nutritious.

Tip: Try these recipes for great soups what can also help you to lose weight:



4) Beans

Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they’re processed or prepared with other ingredients, such as lard. While many people turn to meat for their protein fix, most don’t realize that beans are stocked with the nutrient too.

A half cup of cooked black beans for example contains nearly 8 grams of protein. Even better, the low-fat nature of beans makes it easier for you to lose weight.

Tip: White Bean and Avocado Toast for a Breakfast: Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Chop 1-2 scallions and 2 tomatoes and you have a great source of protein together with few veggies as a great starter of your day



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5) Eggs

Eating eggs for breakfast Can Help You Lose Body Fat; Eggs contain only trace amounts of carbohydrates, but plenty of protein and fat.

For this reason, it is not surprising to see studies where eating eggs for breakfast leads to fat loss. In one study, 50 overweight or obese women consumed either a breakfast of eggs or a breakfast of bread rolls. Both breakfasts had the same amount of calories. The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours.

Tip: When you’re buying eggs, pay attention to the labels. You should be looking for organic, when possible. These are certified by the USDA and are free from vaccines, hormones and antibiotics.



6) Avocado

Surprisingly, eating avocados may actually help you lose weight. A study, published in the Nutrition Journal, found that eating just half an avocado with lunch helped overweight people feel satisfied and full for longer after eating.

Participants reported a 40% less desire to eat over a three-hour period, and a 28% less desire over a five-hour period after the meal. They were also more satisfied after their meal and had less desire to snack!

Tip: I encourage you to have your own quality smoothie maker and try your own smoothie combinations but here is my favorite smoothie from avocado – Avocado and Berries Smoothie with Honey and Lime – You get healthy fats and vitamin E from avocado, plus a mega dose of vitamin c and fiber from fruit. This is a great combination and I guarantee you love it.



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7) Salmon

Don’t let salmon’s relatively high calorie and fat content fool you; studies suggest the oily fish may be one of the best for weight loss. (In fact, it makes our list of the fatty foods that will help you lose weight.)

Study in the International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in approximately 2.2 pounds more weight lost than following an equip-calorie diet that didn’t include fish.

Tip: Wild Salmon Veggie bowl – delicious and protein-packed salad with poached salmon. I usually add just carrots, courgette, beetroot and red onion and mix it together with salmon. Add some dill and capers for better taste and enjoy your meal.



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8) Potatoes

The whole “potatoes will make you fat” thing is a half-baked theory. In April 2012, the University of Washington studied the relationship between regularly eating white potatoes and weight gain. Scientists found no association between obesity, diabetes, or levels of C-reactive protein (an inflammation marker) and the amount of white potato consumption. Potatoes top the satiety index (a measure of how full people feel after eating certain foods) as the number-one filling food.

Seriously. It’ll take seven croissants to fill you up as much as a single potato, according to the index. That might explain why, in the Journal of the American College of Nutrition study, people who increased their intake of potatoes automatically reduced their overall daily caloric intake.

Tip: Delicious Potato Salad Recipes:



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9) Cruciferous vegetables

These vegetables include cabbage, cauliflower, broccoli, brussels sprouts, kale, bok choi, radishes, turnips, watercress, collard greens, rutabaga, kohlrabi. Eating more of these vegetables can help you to lose weight.

The average American only eat about 1.6 servings of vegetables per day, according to the Centers for Disease Control and Prevention. At each meal fill half of your plate with Cruciferous and other non-starchy vegetables and you will meet the recommended three to five servings per day and have a better chance at losing weight.

Tip: Brussels and Mushroom Saute – Cook Brussels sprouts in a pot of lightly salted boiling water for 15 minutes or until fork-tender. Melt butter in a large frying pan over medium high heat. Cook and stir mushrooms until lightly browned.

Toss Brussels sprouts with mushrooms and sprinkle with parsley and lemon juice. In half an hour you cook a perfect dish for a lunch or dinner what is super-healthy and delicious.



10) Lean Meat

A 3.5 ounce (100 grams) serving of meat needs to have less than 10 gm of total fat, 4.5 gm of saturated fat and 95 milligrams of cholesterol in order to be considered lean, according to the United States Department of Agriculture (USDA).

Lean meat is lower in saturated fats that other meats, which is beneficial for heart health. Meats are a rich source of magnesium, iron, zinc and B vitamins. These nutrients help form new red blood cells, support immune health and build strong bones. Lean meats are a complete protein, providing all essential amino acids. Protein is the macro nutrient highest in satiety, meaning high protein foods keep you feeling full the longest after eating.

Tip: White meat is the leanest choice, but even dark meat can be a good choice if you skip the skin. Both turkey and chicken give you about 30 grams of high-quality protein, along with selenium and vitamin B. If you roast a whole chicken for a dinner, use the leftovers to top your salad for next day’s lunch.



What is your favorite food?

I am sure you have your favorite food what help you to lose weight. Please share it with me and others so we can add it to our list of healthy foods.





  1. Pam

    I really like your article it answered many of the questions I had about the best foods for weightloss, the one question I still have is…being a vegan, what is your feeling about soy products such as tofu or tempeh? I’ve heard they are great options for vegans (But it is best to buy organic or non GMO) Do you have any other suggestions for vegan options?

    1. Post
      Sam Martinsen

      Hi Pam

      Thanks and it is great that my article helped you. Being vegetarian or vegan is not easy in the beginning but when you explore a variety of different vegan options, it is pretty cool and you can prepare very delicious meals. I am vegetarian for more than an year and everyday I explore something new to add to my daily menu.

      Tofu is a great substitute for meats and is high in calcium and protein what is great. Tempeh is firmer that tofu and it is packed with protein as well as fiber, vitamins and calcium.

      I also like seitan. Seitan is processed wheat gluten and depending on how you flavor it, seitan can be similar to beef or chicken. It is very versatile and you can find recipes mixing it with beans, grains, tofu, and tempeh to achieve different textures.

      I also suggest beans, lentils and mushrooms as there are so many different ways to prepare them and try different delicious recipe almost every day.


      Have a wonderful day

      Regards, Sam

  2. Roy

    An enlightening article. Not only did you list the foods which will help us lose weight but you also explained why these foods would do so.
    The images were a great idea as they appealed to yet another of our senses, the sense of sight.
    I believe that eating is all about enjoyment and enjoyment is enhanced when we are ableto use all five of our senses.

    1. Post
      Sam Martinsen

      Exactly Roy

      We should enjoy our life and food what we eat. There is so many delicious ingredients nowadays and also so many healthy ideas how to cook them. Therefore my goal is to explore as many different foods as possible to find the right balance for me

      Have a great day

      Regards, Sam

  3. sharon

    I am trying to lose weight so this information is good for me, i never knew that berries are an added bonus to weight loss, would berries be ok to have everyday? as i am trying to write out a menu for each day.
    I love soup so thats a bonus for me,i also did not know that about eggs, same with the berries can i have eggs everyday and how many can i have?.
    I have enjoyed reading your post as it will help me towards my weight loss:)

    1. Post
      Sam Martinsen

      Hi Sharon

      Berries are excellent foods for healthy weight loss. These nutritious fruits are high in antioxidants. Yet they are low in “energy density,” or concentrated calories, to help you feel full and satisfied after eating. For example strawberries can reduce blood sugar what is great.

      Eggs are extremely low in calories(one egg contain less than 80 calories) and are very filling. If you have 2 boiled  eggs for a breakfast, you have just 160 calories. I usually eat eggs with capsicum and tomatoes what is my favorite combination.  

      Have a nice day and good luck with your weight loss. You may read my article about healthy ways to lose weight what may be very helpful for you:

      Regards, Sam

  4. Shannon

    I always thought that potatoes were a starchy food that keeps you fat or makes you gain weight. The bits about soup and beans were also interesting. I like how you refer to studies that proof what you are claiming. I will definitely rethink my diet strategy incorporating more of these good foods.

    1. Post
      Sam Martinsen

      Thanks Sharon

      The most important is to chose foods what you really like and prepare them in a healthy way. Potatoes are excellent when losing way, I prefer to have them boiled with grilled vegetables what is a great combination. Very tasty and filling also so I do not feel hungry.

      Have a nice time

      Regards, Sam

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