10 Foods  to Eat to  Help You  Lose Weight

Chia Seeds

Fibre rules weight loss. Satiety comes from slowing digestion and keeping us full. This is crucial while lowering calories for weight loss. The USDA estimates that 2 tablespoons of chia seeds provide 25% of daily fibre.

Fatty Fish

The 2020-2025 Dietary Guidelines for Americans recommend 8 ounces of seafood per week because it is high in nutrients and omega-3 fats.Protein in seafood helps us feel full longer. Fresh fish is delicious but expensive to buy weekly. 

Cruciferous Vegetable

Kale, rocket, broccoli, cauliflower and Brussels sprouts are cruciferous vegetables. Many studies relate frequent consumption of these veggies to a lower risk of cancer and inflammation.

Whole Grains

People may think they should reduce pasta, bread, and rice to lose weight. Thanks to eating mostly whole grains, this isn't true.Whole grains like whole-wheat pasta, brown rice, and quinoa provide fibre to keep us full along with vitamins, minerals, and phytonutrients. 


Any good weight-loss diet should include fruits and vegetables. Apples are satisfying, low in calories, and high in water and fibre (eat the skin), which may help people lose weight.

Fermented Food

Gut health matters—for good reason. A 2020 study in Preventive Nutrition and Food Science found that good gut bacteria may be beneficial for fat burning, immunity, and digestion.


A weight-loss diet can include all nuts. Healthy fat, fibre, and protein make them filling. Shelled nuts (approximately 1/4 cup) provide 160–200 calories, so portion control is crucial.


Eggs are near-perfect proteins, especially for weight loss. A 2020 study in the International Journal of Environmental Research and Public Health found that breakfast eggs aid weight loss on a low-calorie diet.


Avocados fit most diets. The reasons? They give delicious buttery flavour and healthful fats and fibre to meals and snacks.The Journal of Nutrition reported in 2021 that women who ate one avocado a day with a low-calorie diet lost more visceral fat. 

Dark Chocolate

Here's why chocolate helps you lose weight: A long-term healthy weight loss diet is more likely to work. A 2020 Current Nutrition Reports study indicated that limiting yourself of your favourite foods can cause cravings.

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