13 Best Food To Eat For Weight Loss And Energy (2023)

We all dream of having the perfect body, but the process of weight loss is super hard. You’re constantly hungry. Your energy levels are depleting. You feel irritated. But it’s mostly hard because you’re not providing your body with the right nutrients.

Healthy weight loss requires a complete lifestyle transformation and diet changes, and the only way you’re going to stick to it is by eating foods that you actually enjoy and that give you energy.

So, are you feeling lost searching for the best food to eat for weight loss that will put the sparkle back into your eyes? We’ve got you covered!

We have prepared a list of foods that are not only excellent for weight loss but also easy to prepare and combine. All you have to do is amp up your grocery list with these overachievers now, and thank us later.

1. Whole Eggs

Let me guess, you already knew eggs were going to make the cut, right? Well, eggs may be a weight-loss classic, but they will keep both your belly and batteries full!

After years of being labeled as a food that can cause bad LDL cholesterol, eggs are making a big comeback on the weight-loss scene. They are one of the best weight-loss-friendly foods that are available, cheap, and easy to prepare.

A high-protein breakfast or brunch—including a delicious veggie omelet or a poached egg on a toast—can be very satiating during a busy day. Even a hard-boiled egg atop a delicious salad can keep you full until dinner time.

2. Leafy Greens

If you are looking to shed those extra pounds, one of the dietary changes you can make is to include more leafy greens in your meals.

Spinach, kale, lettuce, cabbage, microgreens, just to name a few, are superfoods loaded with fiber, vitamins, and minerals. They are perfect for adding in salads or as a side dish.[1]

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Eating leafy greens will add volume to your meals without breaking the calorie count. You will feel full throughout the day, but you won’t feel guilty about eating a big lunch.

3. Fatty Fish

When it comes to indulging in some healthy protein, you can’t go wrong with a nice fillet of fatty fish. Tuna, salmon, and sardines are always great choices because they are rich in omega-3s and lean protein. The unsaturated fatty acids and minerals found in salmon make it an excellent dinner choice.

Salmon is also rich in vitamin D, which, according to research, can help with weight loss and weight control.[2] A portion of salmon also contains 25% of your daily vitamin B6, which is great for mood and stress regulation.

A nice fatty fish meal will keep your hunger at bay and help you avoid unwanted cravings later in the day or night. It is the best food to eat for weight loss if you ask me!

4. Apple Cider Vinegar

It’s true: The healthy lifestyle community swears by the powers of apple cider vinegar.

This health tonic comes with a long list of benefits. Several studies suggest that it helps maintain blood sugar balance, controls the appetite, and improves metabolism.[3]

The recommended amount of this ‘elixir’ is 1 to 2 tablespoons per day. Toss it on a boring salad or mix it with some water and take it before a meal. You will feel the hunger subsiding with every passing minute.

5. Nuts

With such a big variety, you probably have trouble figuring out the best way to incorporate nuts into your diet. Well, they make a great heart-healthy snack full of monosaturated fats. If you used to reach for the chips or pretzels, nuts can be your guilt-free pleasure from now on.

But if you want to avoid snacking in between meals at any cost, you can toss a few into your morning shake, and you are good to go. Human-based studies suggest that people who consume nuts regularly are fitter and healthier than those who don’t, mostly due to the nuts’ effect on supercharging metabolisms.[4]

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6. Quinoa

Quinoa is a household name in the health food department. It’s gluten-free, high in fiber and protein, and rich in vitamins B and E. Most importantly, it’s one of the rare plant foods that contain ample amounts of all nine essential amino acids.

These properties of the quinoa seeds will make you feel fuller for longer and stop you from reaching for unhealthy snacks. It’s also low on the glycemic index, which is great as it doesn’t totally disrupt blood sugar levels.

7. Avocado

Trendy, popular, and packing a ton of health benefits, avocado is like a gold medalist at the healthy fats Olympics. The reasons why avocado is considered a weight management champion are many. Unlike most fruits that are loaded with carbs, avocados are rich in healthy fats, fibers, and water. These characteristics make them less energy-dense and one of the best weight loss foods.

Your salad feels kinda boring? Adding a ripe avocado will make all the difference. Just keep it moderate, and you’ve found yourself another superfood that can help you fight the pounds.

8. Citrus Fruits

Do you feel drained and unwilling to exercise? Would a little bit of sunshine in your life improve your mood? If your answer is ‘Yes,’ we’ve got just the right food to give you back your energy.

Citrus fruits like lemons, oranges, limes, grapefruits, and a few others are loaded with vitamins, fiber, and water, so they fill you up easily. They also contain a sufficient amount of potassium to reduce bloating and antioxidants that fight inflammation.

9. Peanut Butter

Surprised to find peanut butter on this list?

Don’t be, and here’s why: Whether you prefer it creamy or chunky, peanut butter will keep you feeling full and satisfied during a busy day.

It may not be the first food that comes to mind when trying to shed some pounds, but it packs unbelievable 8 grams of protein and up to 4 grams of fiber per serving.

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If you are still wondering how peanut butter supports weight loss, it’s because it kills hunger, controls your appetite, and keeps your blood sugar in check.

10. Full-Fat Greek Yogurt

Greek Yogurt is one of the most popular dairy products at the moment, and rightly so!

Wonder why?

Well, it may sound hard to believe, but studies indicate that full-fat yogurt works a lot better for weight loss than low-fat dairy products.[5] Unsweetened full-fat yogurt carries strong probiotic features that help boost immunity, regulate gut function, and banish bloat.

A healthy gut lowers the risk of inflammation and resistance to leptin (the hormone that regulates appetite, body weight, and metabolism). Always choose full-fat yogurt with five or more active cultures. Other forms of yogurt have plenty of added sugars and virtually no probiotics.

11. Berries

Barries rank quite high among the fiber-rich fruits. Blueberries and raspberries are many people’s fruit of choice. A cup of berries contains around 6 to 8 grams of fiber, and as you probably know, fiber has been linked with energy levels and weight management.

They are extremely healthy, contain less sugar than most fruits, and make a great snack or dessert. Add powerful antioxidant traits to the mixture, and you got yourself healthy and refreshing addition to a well-balanced breakfast.

If you are still not convinced, throw a few barriers together with some Greek yogurt in the morning. It will feel like a treat for body and soul. We promise!

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12. Herbs and Spices

Are you tired of eating plain and boring food while working on your figure? Are all healthy choices also tasteless? Let me tell you a different story!

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Taking care of your health doesn’t mean you should sentence your taste buds to death. The moment you throw some extra seasoning in the pan, your hate for dieting will sizzle away. Avoid the salt shaker (sodium adds to water-retentions and makes you bloated) and reach for the herbs and spices shelf.

My favorite seasonings to use are:

  • basil
  • cilantro
  • cinnamon
  • rosemary
  • curry
  • cumin
  • oregano
  • ginger
  • black pepper

13. Dark chocolate

I left the best for last! Studies show that dark chocolate may be one of the best foods to eat for weight loss. It reduces cravings and promotes feelings of fullness, which may help you win the battle with the pounds.[6]

As an up-and-coming member of the superfoods club, it confirms its status by improving insulin sensitivity, lifting mood, and boosting your energy. If you have a sweet tooth, dark chocolate will make the perfect snack for you as long as you are careful not to go overboard on it.

The Bottom Line

There is an abundant variety when it comes to choosing the best foods to eat for weight loss. Fill your shopping cart with lots of lean protein, fresh fruits and vegetables, nuts, and whole grains, and you won’t have to worry about taking your healthy fats and proteins, fibers, antioxidants, vitamins, or minerals. All of these nutrients produce energy within the cells, boost your immune system, and help you lose weight.

When it comes to losing weight, switching to a healthier lifestyle is more important than simply focusing on specific foods. So, are you ready to finally beat the pounds?

More Great Food to Eat for Weight Loss

  • 15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily
  • 15 Most Effective and Nutritious Healthy Foods to Lose Weight
  • 8 Best Teas for Weight Loss and Fat Burning

Featured photo credit: Jasmin Schreiber via unsplash.com

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FAQs

What should I drink everyday to lose weight? ›

Best: Water

Replacing sweetened soft drinks with water will cut hundreds of calories from your diet each day. Drinking two glasses of water before a meal may also help you feel full faster, so you won't eat as much. It can help speed your metabolism, too.

What are the 3 fat burning foods? ›

Fat-Fighting Foods
  • Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
  • Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
  • Cinnamon. 3/26. ...
  • Hot Peppers. 4/26. ...
  • Green Tea. 5/26. ...
  • Grapefruit. 6/26. ...
  • Watermelon. 7/26. ...
  • Pears and Apples. 8/26.
22 Feb 2022

What are the top 3 super foods? ›

Common superfoods include:

Beans like kidney beans, black beans and soybeans. Berries like blueberries, cranberries, strawberries and blackberries. Broccoli.

What burns fat while you sleep? ›

Here are five handy ways you can burn fat while you're asleep.
  • Drink a casein shake. ...
  • Sleep more. ...
  • Eat cottage cheese before bed. ...
  • Resistance training. ...
  • Eat small meals throughout the day.

What to drink if feeling tired? ›

Drinks
  1. Water. Water is the most crucial energizing ingredient on this list. ...
  2. Coffee. Coffee is a recognizable energy booster. ...
  3. Green tea. Green tea still contains small amounts of caffeine, but it also has compounds that may help reduce oxidative stress and inflammation in the body. ...
  4. Yerba maté

What drink gives you energy fast? ›

Energy drinks that contain ingredients like green tea, coffee, and guarana can help provide a quick boost of energy when you're feeling fatigued. Sipping on an energy drink can help you feel more alert and may even improve your mood ( 4 ).

What drink burns the most fat? ›

The 8 Best Weight Loss Drinks
  1. Green Tea. Share on Pinterest. ...
  2. Coffee. Coffee is used by people around the world to boost energy levels and lift mood. ...
  3. Black Tea. Like green tea, black tea contains compounds that may stimulate weight loss. ...
  4. Water. ...
  5. Apple Cider Vinegar Drinks. ...
  6. Ginger Tea. ...
  7. High-Protein Drinks. ...
  8. Vegetable Juice.
16 Jul 2018

What drinks to avoid while losing weight? ›

Drinks to avoid
  • Sweetened soft drinks. Full of calories and low in nutrients, sweetened, carbonated beverages such as sodas do not aid weight loss. ...
  • Fruit juices and smoothies. Fruit juices have some nutritional benefits. ...
  • Energy drinks. ...
  • Coffee shop drinks. ...
  • Alcohol.

Which juice is good for weight loss at night? ›

07/8Grapefruit juice

Grapefruit juice: Drinking a glass of grapefruit juice before bed helps in regulating the secretion of insulin in your body. Grape juice has a low-calorie content and is rich in Vitamin C and potassium, which is also great for your skin.

What fruit burns belly fat while you sleep? ›

1. Lemon: Although one might think lemons to be acidic because of their sharp and sour taste, this citrus fruit actually has an incredible alkalizing effect on the body. This is great for the health of our liver, which in turns aids digestion, boosts metabolism and burns fat while we sleep.

How do I force my body to burn fat? ›

The 14 Best Ways to Burn Fat Fast
  1. START STRENGTH TRAINING. ...
  2. FOLLOW A HIGH-PROTEIN DIET. ...
  3. SQUEEZE IN MORE SLEEP. ...
  4. ADD VINEGAR TO YOUR DIET. ...
  5. EAT MORE HEALTHY FATS. ...
  6. DRINK HEALTHIER BEVERAGES. ...
  7. FILL UP ON FIBER. ...
  8. CUT DOWN ON REFINED CARBS.

What is the number 1 healthiest food in the world 2022? ›

#1 Moringa

According to the 2022 Whole Foods Trend Report, expect to see this nutrient-dense plant steal the spotlight as one of the healthiest foods to eat in 2022. In fact, global technology research predicts a 2.85 billion dollar growth in the moringa-product market by 2025 – wow is right.

What is the No 1 superfood? ›

Blueberries are at the top of almost every superfood list, but just about any edible berry is worthy of superfood status.

What is the number 1 superfood? ›

The 10 Best Superfoods
  • Garlic. It may not be the best compliment to a conversation but it's certainly the perfect compliment to many recipes, like this garlic risotto. ...
  • Blueberries. ...
  • Broccoli. ...
  • Oats. ...
  • Eggs. ...
  • Spinach. ...
  • Cocoa nibs. ...
  • Salmon.

Which fruit is super? ›

Superfruits are traditional fruits that are high in antioxidants and are nutrient dense. Many types of fruits are considered superfruits, including: Blueberries. Cranberries.

What should I eat after 8pm? ›

Healthy Late-Night Snacks: 28 Ideas To Curb Your Cravings
  • Popcorn. When winding down before bed with a bag of popcorn and a show, you may wonder, is popcorn a good late-night snack? ...
  • Hummus. ...
  • Greek Yogurt. ...
  • Cottage Cheese. ...
  • Fish. ...
  • Avocado Toast. ...
  • Bell Peppers. ...
  • Oatmeal.
15 Mar 2021

What should you not eat before bed? ›

Five worst foods for sleep
  • Chocolate. High levels of caffeine in chocolate make it a poor choice for late-night snacking. ...
  • Cheese. While cheese is generally considered a comfort food, it is actually one of the worst foods to eat before bed. ...
  • Curry. ...
  • Ice cream. ...
  • Crisps. ...
  • Cherries. ...
  • Raw honey. ...
  • Bananas.

What should I eat after 9pm? ›

Whole, minimally processed foods like berries, kiwis, goji berries, edamame, pistachios, oatmeal, plain yogurt and eggs make easy, tasty and healthy late-night snacks. Many of these foods even contain sleep-supportive compounds, including tryptophan, serotonin, melatonin, magnesium and calcium.

Is coffee good for weight loss? ›

Caffeine has been said to increase your metabolic rate by 3-11%. The higher your metabolic rate, the easier it is for you to burn fat. So this is basically gold if you're trying to lose weight.

Does drinking water help in weight loss? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

What are the 8 fruits that burn belly fat? ›

  • Peach. Peaches are rich in dietary fibre. ...
  • Apple. An apple a day may help keep belly fat away too. ...
  • Tomato. ...
  • Pineapple. ...
  • Strawberries. ...
  • Watermelon. ...
  • Oranges. ...
  • Kiwi.
20 Oct 2021

How many hours before bed should you stop drinking water? ›

It's important to drink enough water during the day, however, it can be disruptive if you drink directly before bed. Avoid drinking water or any other fluids at least two hours before sleeping to prevent waking up at night.

What time should you stop drinking water? ›

When's the best time to stop drinking water? It's often recommended that you should stop drinking water two hours before going to bed. This way, you're not flooding your body with extra fluids that may cause an unwanted trip to the bathroom in the middle of the night.

What is the best time to drink water? ›

The Best Times to Drink Water in a Day to Maintain Optimal Hydration
  1. Right When You Wake Up. Start your day off right with a big glass of H2O. ...
  2. Before and During a Meal. ...
  3. Midafternoon to Avoid the Slump. ...
  4. Before, During, and After Exercise. ...
  5. When You Have a Headache or Migraine.
2 Aug 2021

What should I drink first thing in the morning? ›

10 Healthy Morning Drinks to Get Your Day Started
  • Honey and cinnamon drink. Have a glass of honey and cinnamon drink first thing in the morning. ...
  • Lemon Juice. ...
  • Cinnamon Green Tea. ...
  • Coconut water. ...
  • Aloe juice. ...
  • Pomegranate tea. ...
  • Fruit smoothies. ...
  • Green tea lassi.
29 Oct 2021

Does lemon with water burn fat? ›

The answer to this is easy: No. Lemons do not have special fat-burning qualities, explains Czerwony. A squeeze of the fruit's pucker-inducing juice won't help you squeeze into a smaller pair of jeans. “That mechanism of action is just not there,” says Czerwony.

Can lemon water reduce weight? ›

Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.

Does sleeping naked help lose weight? ›

Sleeping naked has a slew of health benefits, including helping you to lose weight. A study conducted by the US National Institutes of Health found that keeping yourself cool while you sleep speeds the body's metabolism because your body creates more brown fat to keep you warm.

How do I burn fat at night while sleeping? ›

6 Ways to Lose Weight While You Sleep
  1. Lift weights at night. ...
  2. Drink a casein protein shake. ...
  3. Take a cold shower. ...
  4. Drink green tea. ...
  5. Sleep in a colder room. ...
  6. Explore intermittent fasting.
27 Oct 2021

How can I lose weight but still have energy? ›

7 Tips to Maintain Energy Levels During Weight Loss
  1. Expect an adjustment period. ...
  2. Monitor your calorie intake. ...
  3. Eat more iron. ...
  4. Focus on nutrition, not just calories. ...
  5. Eat more often. ...
  6. Get the right amount of exercise. ...
  7. Sleep well.

How do you fuel your body to lose weight? ›

This includes eating high-quality carbohydrates like whole grains, fruits, and vegetables; lean protein sources, such as lean cuts of meat, poultry, low-fat milk, and beans; and healthy fats from sources like nuts, olive oil, and avocados.

What gives you energy fast? ›

Get moving. Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day -- even if you can spare only 10 minutes at a time -- will help keep your energy levels at their peak.

What vitamin helps with energy and weight loss? ›

B-complex vitamins: These help metabolize carbohydrates, fats, and proteins, activating stored energy instead of letting it turn to fat. Niacin, vitamin B-6, and iron: This impressive trio increases your body's production of the amino acid L-carnitine to help burn fat.

What fruit gives you energy in the morning? ›

10 Fruits for an Extra Energy Boost in Your Morning Smoothie
  • 10 Fruits for an Extra Energy Boost in Your Morning Smoothie. Brain fog and a lack of energy is all too common in the morning. ...
  • Banana. Bananas are high in natural, complex sugars and rich in fiber. ...
  • Goji Berries. ...
  • Avocados. ...
  • Oranges. ...
  • Watermelon. ...
  • Dates. ...
  • Black Sapote.

What foods keep you full the longest? ›

Foods That Help Beat Hunger and Keep You Fuller Longer
  1. Whole Grains. Whole grains, such as brown rice, whole wheat bread, and whole wheat pasta, are linked to weight control and maintaining a healthy weight. ...
  2. Greek Yogurt. ...
  3. Avocado. ...
  4. Oatmeal. ...
  5. Red Chili Pepper. ...
  6. Fish. ...
  7. Nuts. ...
  8. Beans and Legumes.

What vegetables are good for weight loss? ›

Here are seven vegetables that are particularly helpful for weight loss:
  • Spinach. "It's lower in calories, packs a nutritional punch and is versatile to use in all sorts of recipes," says Devje. ...
  • Broccoli. ...
  • Spaghetti squash. ...
  • Brussels sprouts. ...
  • Green peas. ...
  • Cauliflower. ...
  • Sweet potato. ...
  • Related Links:

What are 2 good fueling foods? ›

Ideally, fuel up two hours before you exercise by:

Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

What is the most important meal of the day? ›

Breakfast is often described as the most important meal of the day, providing as it does sustenance and energy (i.e., calories) for whatever activities lay ahead. As nutritionist Adelle Davis famously put it back in the 1960s: “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” (Sifferlin, 2013).

What are 3 ways to burn fat? ›

Here are eight possible ways to burn more calories and fight fat:
  1. Exercise to Burn Calories. ...
  2. Do Strength Training to Build Muscle. ...
  3. Drink Caffeinated Green or Black Tea. ...
  4. Eat Smaller, More Frequent Meals. ...
  5. Don't Skip Breakfast. ...
  6. Eat Low-Fat Dairy. ...
  7. Drink 8 Cups of Water a Day. ...
  8. Fidget.
11 May 2007

What are the top 10 energy foods? ›

10 best energy-boosting foods
  1. Bananas. Bananas are one of the most popular fruits in the United States. ( ...
  2. Dark chocolate. Yes, chocolate! ...
  3. Fatty fish. Fatty fish like anchovies, herring, mackerel, salmon, and sardines are a great source of protein and omega-3 fatty acids. ...
  4. Green tea. ...
  5. Leafy greens. ...
  6. Nuts. ...
  7. Pumpkin seeds. ...
  8. Oats.

What vitamin do I need for energy? ›

Vitamin B12

Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use. It also keeps your body's nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired ( 22 ).

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