10 Best Foods for Weight Loss

Beans and lentils, plain Greek yogurt, and non-starchy vegetables are among the best foods for weight loss because they can make meals satisfying without requiring a highly restrictive diet. No single food guarantees weight loss; what matters is how foods fit into an eating pattern you can maintain. For complementary choices, see the best drinks for weight loss.

Weight loss generally requires consuming less energy than your body uses over time. To estimate your daily calorie needs and a possible starting range, use the calorie calculator; its result is an estimate, not a medical prescription. Food preferences, activity, medications and health conditions can all affect your needs.

The serving sizes below are practical starting points, not rules. Adjust them to your appetite and needs, and build meals that include a variety of foods.

What are 10 of the best foods for weight loss?

These foods provide protein, fiber or volume that can help make meals satisfying. Evidence is stronger for overall eating patterns containing these features than for any individual food as a weight-loss treatment.

A review of dietary fiber and body weight found that observational evidence links higher fiber intake with lower body weight, although intervention results are mixed. A separate review of higher-protein diets describes clinical trials in which higher-protein eating patterns supported weight loss and fullness; neither review means that adding a particular food will automatically reduce weight.

1. Beans and lentils

Beans and lentils provide both fiber and protein, which can help make a meal filling. They also offer an inexpensive alternative to some higher-calorie fillings and toppings.

Try 1/2 cup of cooked beans or lentils in a salad, soup, taco or grain bowl. Choose a preparation you enjoy; rinsing canned beans can reduce some of their sodium. Evidence for fiber-rich and higher-protein eating patterns is supportive, but the reviews above do not establish a weight-loss effect from a specific serving of beans or lentils.

2. Plain Greek yogurt

Plain Greek yogurt supplies protein and can be a convenient base for a meal or snack. Choosing plain yogurt lets you decide how much sweetness or other toppings to add.

Start with about 3/4 cup and add fruit, cinnamon or a small spoonful of nuts. You can also use it in a savory dip or sauce. The protein-diet evidence is more relevant here than direct evidence about Greek yogurt itself; the amount of protein varies by product, so check the label if that matters to you.

3. Non-starchy vegetables

Non-starchy vegetables such as broccoli, carrots, peppers and leafy greens add volume and fiber to meals without adding many calories on their own. That volume can help make a plate feel more substantial, although fullness varies from person to person.

Add 1 to 2 cups of raw vegetables to lunch, or serve a cooked vegetable alongside dinner. Fresh, frozen and no-salt-added canned options can all be useful. The evidence comes mainly from research on fiber and overall dietary patterns, not proof that a particular vegetable causes weight loss.

4. Eggs

Eggs provide protein and can make a simple meal more satisfying, especially when paired with vegetables or whole-grain toast. Their effect on your overall intake depends on what else you eat and how the eggs are prepared.

Try 1 or 2 eggs with vegetables at breakfast, or add a cooked egg to a salad. If you are reducing calories, consider how much butter, oil or cheese you add rather than assuming the eggs determine the whole meal's effect. Evidence for protein-rich diets is stronger than evidence that eggs alone produce weight loss.

5. Fish

Fish supplies protein, and some varieties also provide beneficial fats. It can be a satisfying main dish in place of a more heavily breaded or fried option, though it does not have to replace other foods you enjoy.

A practical starting portion is 3 to 4 ounces of cooked fish, served with vegetables and a starch such as rice or potatoes. Canned fish can be convenient; check the label if you need to limit sodium. The supporting evidence here concerns protein-rich eating patterns, not a guarantee that eating fish will cause weight loss.

6. Skinless chicken or turkey

Skinless chicken and turkey provide protein that can help make a meal filling. Their overall calorie contribution depends on the cut, portion, cooking method and sauces.

Try 3 to 4 ounces of cooked chicken or turkey in a sandwich, soup or rice bowl. Grilling, baking or simmering offers an alternative to breading and frying, while herbs and spices add flavor. The higher-protein diet research offers indirect support; it does not show that these foods are necessary or superior for everyone.

7. Oats

Oats are a whole grain that supplies fiber, and cooked oats can make a substantial breakfast. Combining them with a protein source may make the meal more satisfying than oats with a sweet topping alone.

Try 1/2 cup of dry oats cooked in water or milk, then add fruit and a serving of plain Greek yogurt if you like. Check flavored packets for added sugar, or choose plain oats and add your own flavorings. Evidence for fiber-rich diets is suggestive but mixed, and it should not be interpreted as proof that oats independently cause weight loss.

8. Whole fruit

Whole fruit provides fiber and water along with flavor, making it a useful snack or addition to a meal. Because it is eaten as a whole food, it can also add texture and volume to yogurt, cereal or salads.

Choose an apple, orange or pear, or start with 1 cup of berries or cut fruit. Frozen and canned fruit can work too; look for fruit packed without added sugar when that suits your needs. The fiber review supports a broader pattern that includes fruit, but it cannot establish that one fruit is best for weight loss.

9. Potatoes

Potatoes can be part of a weight-loss eating pattern. A plain cooked potato provides a substantial portion of food, while added oil, butter, cheese and other toppings can change the calorie content of the meal.

Try 1 medium baked or boiled potato with a protein food and vegetables. Keep the skin if you enjoy it, and choose toppings that fit your preferences and overall meal. A small randomized crossover trial found weight loss with a resistant-starch supplement, but it tested a supplement in adults with excess weight—not ordinary potato servings—so its results cannot be applied directly to this meal.

10. Nuts and seeds

Nuts and seeds provide fiber, fat and some protein, and a small amount can add crunch and flavor. They are also energy-dense, so portions matter if you are trying to reduce your overall calorie intake.

Try 1 ounce of nuts as a snack, or sprinkle 1 tablespoon of seeds over yogurt or a salad. Nut butter can be useful too; start with 1 tablespoon on toast or fruit. The evidence cited for fiber and protein concerns overall dietary patterns, not a proven weight-loss effect from adding nuts or seeds on top of everything else.

Which foods should you limit for weight loss?

Rather than banning foods, look for frequent choices that add substantial calories without making your meals as satisfying as you would like. Portions and frequency matter more than labeling a food permanently off-limits.

Foods to consider limiting include large portions of fried foods, pastries, candy, chips and other snack foods that are easy to eat past fullness. Rich sauces and dressings can also add up; try serving them on the side so you can choose an amount that works for you.

You do not need to eliminate bread, rice, pasta or potatoes. Pairing a portion with protein and vegetables, and choosing higher-fiber versions when you enjoy them, can make a meal more satisfying. An occasional dessert or favorite snack can still fit within an overall eating pattern that supports your goal.

Who should be careful about changing their diet?

If you have kidney disease, ask a clinician or registered dietitian about appropriate protein and potassium choices before substantially changing your diet. If you have diabetes and use insulin or other medicines that can cause low blood sugar, discuss significant changes in food intake with your clinician; do not adjust or stop medication on your own.

During pregnancy or breastfeeding, and for children and teens, weight-loss diets should be discussed with a qualified health professional rather than started from a general food list. Anyone with a current or past eating disorder should seek individualized advice before restricting food or tracking calories.

See a clinician if you have unexplained or unintentional weight loss, or if dietary changes leave you dizzy, weak or unwell. A registered dietitian can also help adapt these ideas to your health needs, budget and preferences.