Fitness and weight loss

List of 55 foods for weight loss: A Complete dietary guide to lose weight

Discover the 55 foods for weight loss that will help you effectively through your slimming journey.

The gym is closed and the weather is too uncomfortable to play sports? You can also lose weight with proper nutrition. Our top 55 foods for weight loss will save you calories right now.

In addition to low-calorie foods, other healthy foods can keep you full for a long time while providing your body with essential nutrients.

Foods that help to lose weight are generally:

•Low-calorie foods that help you save calories.

•Dietary fiber and protein foods that provide long-lasting satiety.

Rebel Wilson’s Weight Loss

•Foods with valuable nutrients contribute to normal energy metabolism.

Top 10 Foods for Weight Loss

We have compiled a list of foods that best meet the three criteria mentioned above.

Here are the 10 best slimming foods:

•Konjac Pasta

•Spinach

•Grapefruit

•Broccoli

•Green beans

•Cancoillotte

•Strawberries

•Light cottage cheese

•Erythritol

•Potatoes

We explain below in detail why these foods promote weight loss. Find more information on each of these foods as well as the benefits they have! Also, read on how to lose 20kilos using other diets

What are some major food groups for weight loss?

In the following, we will explain which food groups are important for weight loss and which positive properties.

To remember!

Micronutrients such as vitamin C, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B12 (cobalamin) as well as calcium, magnesium, phosphorus, iron, iodine, copper and manganese contribute to normal energy metabolism. Zinc also contributes to normal fatty acid metabolism.

Vegetable foods for weight loss

Aside from water and broth, no other food is as low in calories as vegetables. It is therefore clear that vegetables are the ideal food group for weight loss. You should therefore add the following vegetables to your shopping list now:

1. Avocado

Their potassium, healthy fats, and 3% fiber make avocados a perfect slimming food. By eating this fruit in a salad, the avocado is considered a vegetable and significantly increases your nutrient intake. But be careful: always take into account it is a high number of calories (three times more than an apple): so don’t overdo it!

2. Broccoli

Vitamin C, calcium, phosphorus, potassium, and magnesium: are some of the micronutrients found in broccoli. In addition, it contains only 31 kilocalories per 100 grams for protein content of 3% and also provides fiber. Result: it is also a perfect vegetable for slimming.

3. Mushrooms

They (here classified as vegetables, although they form a group in their own right) are composed of 2.9% protein, low in calories (22 kcal / 100 g), and have a very low glycemic index (GI) of 15 (in comparison: glucose holds the maximum value with a GI of 100). [2] Mushrooms therefore hardly increase blood glucose levels. They are therefore among the best foods for weight loss.

4. Fennel

Fennel also has a GI of 15. [2] As this vegetable contains only 23 kilocalories per 100 grams, fennel is almost as good for weight loss as mushrooms. Only its protein content is not ideal since it is less than 1.1%.

5. Kale

100 grams of kale contains only 45 calories, but 4.3 grams of protein and 4.2 grams of fiber. Plus, kale provides more than twice as much vitamin C as a lemon and contains other important nutrients like potassium, calcium, magnesium, and iodine. You can’t ask more of a vegetable to lose weight.

6. Cucumber

Cucumber contains only 13 calories per 100 grams because it is 96% water. Thanks to its high water content and high volume, cucumber also ensures good satiety. It is therefore perfectly suitable as food for weight loss.

7. Carrots

Carrots are relatively low in calories (38 kcal / 100 g) and rich in fiber (2.6%), which is why they provide good satiety. They are also rich in vitamin A and beta-carotene, which is good for the eyes.

8. Rhubarb

One of the lowest calorie vegetables is rhubarb (12 kcal / 100 g). Yes, you read that right, botanically rhubarb is considered a vegetable. In cooking, however, it is used as a fruit because of its fruity taste. Like all spring vegetables, rhubarb contains valuable nutrients such as vitamin C and calcium.

9. Brussels sprouts

Brussels sprouts have the perfect nutritional values for weight loss: 4.0% protein and 4.3% fiber with only 3.5% carbohydrates and 0.5% fat. They, therefore, contain only 43 calories per 100 grams. And as a bonus: Brussels sprouts contain a lot of vitamin C, as well as calcium and magnesium in small amounts.

10. Salad

Is it really necessary to mention salad as the perfect slimming food? Low in calories and high in fiber, the salad will be your ideal weight loss ally. We have summarized the main types of salad below, sorted in ascending order according to the number of calories each contains per 100 grams:

•Lollo Bionda (11 kcal)

•Chicory (14 kcal)

•Frisée, oak leaf, lettuce (14 kcal)

•Iceberg lettuce (16 kcal)

•Lollo Rosso, romaine lettuce, Batavia (16 kcal)

•Radicchio (17 kcal)

•Lamb’s lettuce, endive (23 kcal)

•Arugula (28 kcal)

11. Celery

Celeriac is made up of 90% water and therefore has a very low energy density (28 kcal / 100 g). Is there better food for weight loss? Yes: the celery stalk, which is made up of 94% water and only has 14 kilocalories per 100 grams!

12. Asparagus

Asparagus, whether green or white, contains 27 kilocalories per 100 grams because it contains more than 90% water. But asparagus also contains a lot of vitamins and minerals. The only downside is that this super vegetable only grows from March to June.

13. Spinach

It is low in calories (23 kcal / 100 g) and has a protein content of 2.7 grams and a fiber content of 2.6 grams with only 0.4 grams of fat and 0.8 grams of carbohydrates. It also contains thylakoids, and herbal appetite suppressants: this food is designed for weight loss!

14. Kale

Its 31 calories, 2.8 grams of protein, and 2.6 grams of fiber per 100 grams speak for themselves. Additionally, cabbages also provide plenty of vitamin C, calcium, magnesium, and zinc. Quality food that can help you lose weight!

15. Tomatoes

Tomatoes are known to “consist only of water”; at least for those who come from Holland. This is slightly exaggerated: they have a water content of around 94% and ensure an extremely low caloric intake (21 kcal / 100 g). This versatile fruit contains vitamin A, beta-carotene, and potassium, among other things.

Do you like to cook? These nu3Kitchen dishes not only contain healthy ingredients, but they also contain less than 500 kcal per serving:

The best fruits for weight lose

Vegetables are low in calories, but let’s not forget fruits, with which it is also possible to lose weight. But beware: on the whole, fruits are more caloric than vegetables because they are sweeter. Thus, if you want to lose weight, it is not advisable to eat only fruits. Juices are especially not recommended for weight loss. Here is a list of some fruits that can help you lose weight:

16. Apples

Unpeeled apples provide plenty of vitamins and minerals like provitamin A, vitamins B1, B2, B6, E, and C, and potassium; for a total of 55 calories per 100 grams. In addition, they contain pectin, a dietary fiber that promotes digestion and ensures a feeling of satiety.

17. Berries

Whether raspberries, strawberries, or blackberries, all the berries that grow here contain an average of 42 kilocalories per 100 grams when fresh or frozen (unsweetened). Many vitamins and minerals are added.

18. Pears

The benefits of a pear? The same as the apple. They are even better when it comes to dietary fiber!

19. Grapefruit

We cannot talk about slimming fruits without talking about grapefruit. It has been scientifically proven that you can increase your chances of dieting success by eating half a grapefruit or 100 milliliters of grapefruit juice before your meal. Why? Because you take in fewer calories and feel full faster. In addition, the bitter substances of the fruit prevent the storage of fats.

20. Watermelon

In terms of calories, watermelon has nothing to envy grapefruit: it contains only 30 kilocalories per 100 grams. In addition, it is made up of 92% water and can be counted among the best low-calorie appetite suppressants.

Best slimming dairy product foods for weight loss

If you are looking for foods to lose weight, you will inevitably come across dairy products, as they are an almost essential source of protein. Here is a list of dairy products that are low in fat and therefore perfect for losing weight:

21. Cancoillotte

This French processed cheese from Franche-Comté is the lowest-calorie cheese with only 120 kcal per 100 g. It can be eaten both hot and cold and is an excellent alternative for raclettes, for example.

22. Fresh cheese

Regardless of its fat content, cream cheese is always lower in calories than butter. In other words: prefer cream cheese to butter if you want to save calories and lose weight.

23. Fresh goat cheese

Goat cheeses are particularly rich in water. Fresh goat’s cheese contains 210 kcal per 100 g and can be eaten as is or used to make cooking recipes.

24. Ricotta

Foods for weight loss will always be high in protein and low in fat. Indeed, this combination allows you to feel full for a long time while ingesting relatively few calories. Ricotta is one of those foods with the perfect combination. In addition, the calcium contained in ricotta contributes to normal energy metabolism.

25. Light cottage cheese

Low-fat cottage cheese is probably one of the best sources of protein: 11% protein for 0.2% lipids and only 62 kilocalories per 100 grams. It is also very inexpensive and goes very well with fruits and vegetables. Another positive point: cottage cheese is extremely filling! Indeed, it contains casein, a protein absorbed more slowly by the body and thus making the feeling of satiety last longer.

26. Plain yogurt

The nutritional value of low-fat natural yogurt is similar to that of low-fat cottage cheese: with 40 calories per 100 grams, 4.3% protein, and, in the best case, only 0.1% fat, it is a great food for weight loss. In addition, plain yogurt has an excellent calcium intake. You can consume it as it is, but also as a milk substitute in your muesli or porridge for breakfast and as a base for dressings and sauces.

The best starchy foods for weight loss

These are the accompaniments that give us the most satiety. This is because they generally contain a lot of carbohydrates. Although the sides are not your best allies for weight loss, you should not eliminate them because of their satiating effect. Here is a list of foods that should accompany your steak or tofu:

27. Beans

White beans and kidney beans contain a lot of protein and fiber. They are thus a good accompaniment for those who want to lose weight, even if they are not low in calories. On the other hand, green beans obtain good results with a low calorific value: they contain only 31 calories per 100 grams.

28. Brown rice

Rice is often frowned upon when talking about slimming because it is full of carbohydrates and therefore very high in calories. But if you opt for the brown variant instead of the white, you will get a little more protein, but above all a lot more fiber. Thus, brown rice provides a longer feeling of satiety.

29. Potatoes

Potatoes are the perfect weight-loss accompaniment: they keep you full longer, contain high-quality protein as well as vitamins and minerals, and contain less fat and calories than you might expect. think: 100 grams of raw potatoes only average 76 kilocalories.

30. Chickpeas

100 grams of dried chickpeas contain approximately 16 grams of fiber and 19 grams of protein, 44 grams of carbohydrates, and 4.9 grams of fat – a very good distribution of nutritional values. They also contain calcium, magnesium, and phosphorus. And as a bonus, chickpeas offer good satiety thanks to their high fiber content and can be used in different ways, in salads or as an accompaniment to hot dishes. But beware of hummus and falafel: the latter is on the other hand very rich in fat, so it is advisable not to abuse them to lose weight.

31. Konjac products

Konjac pastes, such as tagliatelle and konjac spaghetti contain only 7 kilocalories per 100 grams and are therefore a perfect food for weight loss. And by the way, konjac rice has almost no calories either! They are a delicious low-calorie alternative to classic pasta and are super easy to prepare:

•236 kcal, 10.4 g protein, 23 g carbohydrates

High fiber foods for weight loss

49. Chia seeds

These seeds are full of fiber (32g/100g) and increase in volume in contact with water. The seeds also have a relatively high protein content with 23 grams per 100.

50. Psyllium husks

Psyllium seed husks are 88% fiber and swell strongly in water. This makes them a convenient slimming food, as they can give smoothies or mueslis a more filling effect, without increasing the calorie count too much.

51. Rolled oats

Oat flakes, in porridge, for example, are full of carbohydrates, fiber, and protein, which makes it the perfect breakfast for those who want to lose weight: they give you energy and fill you up. They can also be combined with many other slimming foods, such as berries and plain yogurt.

52. Rebel Wilson’s Weight Loss Wholemeal bread

If you want bread, it will be wholemeal bread! Indeed, only whole grain bread will provide you with valuable amino acids and lots of fiber. These will ensure you a good feeling of satiety.

Other ally foods for weight loss

53. Meal replacements

The term “meal replacement” refers to products specifically designed for weight loss and intended to replace conventional meals. They provide all the important macro-and micronutrients and relatively few calories.

54. Sugar Substitutes

As sugar is extremely high in calories, it is not recommended. If you like to eat sweets, use low-calorie substitutes (birch sugar contains 40% fewer calories than traditional white sugar, for example) or no calories ( erythritol, for example). To learn more, see our article on sugar alternatives.

55. Protein shakes

Protein contributes to the development and maintenance of muscle mass. This feature is especially important when losing weight. So that your muscles do not deteriorate during a phase of weight loss, it is therefore essential to consume enough protein, through your diet or protein drinks. In our article on protein shakes, you can find out which protein powders are suitable for weight loss. And for those in a hurry, the nu3 Fit Shake is ideal. It provides you with over 70% high-quality protein and also contains valuable vitamins and minerals.

List of the best foods to lose weight in PDF

Complete list of foods at a glance: In our free PDF download, we have summarized the 55 foods (mainly vegetables, fruits, dairy products, and side dishes) in several tables. For each food, you will find information on the calorie and macronutrient content it contains.

Foods to avoid

Rebel Wilson’s Weight Loss plan stipulates that in addition to slimming foods to include in your diet if you want to lose weight, you should also avoid certain foods that are too high in calories and do not provide your body with any valuable nutrients. Indeed, if we take the case of vegetable oils such as hemp, coconut, or flaxseed oil, these are particularly rich in calories but they deliver valuable omega-3 and omega-6 fatty acids.

They should therefore be consumed in moderation. To make it easier for you and support you in your weight loss, we have compiled a list of 10 foods that are particularly high in calories and have no interest in our health, to absolutely avoid regaining your ideal figure. The 10 foods to avoid to lose weight are:

Sunflower oil, in addition to being very caloric, contains too high a proportion of omega-3 fatty acids compared to omega-6. Our organism needs these two types of fatty acids in balanced proportion and our food being already generally richer in omega-3 than in omega-6, it is better to limit the consumption of omega-3.

Morning cereals are real sugar bombs, too rich in salt, fast sugars, and with a high glycemic index.

Charcuterie is very caloric and much too rich in saturated fatty acids, bad for our health.

Sauces, are far too high in calories and provide nothing nutritionally, if you can’t do without them, at least prefer homemade sauces, which are less rich in additives than industrial sauces.

Appetizer biscuits, are high in fat and sugar and provide nothing of nutritional value. It is, therefore, better to favor raw vegetables as an aperitif.

Sweets ( candies, cakes, ice creams…) are real calorie bombs to be avoided. If you can’t do without them, at least go for healthy and equally tasty low-sugar snacks, richer in protein and lighter in sugar.

Strong alcohols are too high in calories, and bad for your health in general.

Chocolate, not to be confused with dark chocolate, is rich in real cocoa and has many health benefits.

Sugar-sweetened beverages, which are high in calories and very sweet, many governments are running campaigns to reduce their consumption

Animal fats, although our body needs fats to stay healthy, they are not all equal and animal fats are the ones that must be avoided, especially since they are high in cholesterol.

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