From the Guidelines
For weight loss, focus on whole, nutrient-dense foods that are high in fiber and protein while being relatively low in calories, as recommended by the most recent and highest quality study 1.
Key Foods for Weight Loss
- Vegetables like leafy greens (spinach, kale), broccoli, cauliflower, and bell peppers should form the foundation of your diet as they provide essential nutrients with minimal calories.
- Lean proteins such as chicken breast, turkey, fish, tofu, legumes, and egg whites help preserve muscle mass during weight loss and increase satiety.
- Include moderate amounts of fruits like berries, apples, and citrus, which offer natural sweetness with fiber to slow digestion.
- Whole grains such as oats, quinoa, and brown rice provide sustained energy and fiber.
- Healthy fats from avocados, nuts, seeds, and olive oil should be consumed in moderation as they're calorie-dense but necessary for hormone production and nutrient absorption.
Importance of Portion Control and Calorie Intake
These foods work for weight loss because they keep you feeling full longer, stabilize blood sugar, require more energy to digest, and provide essential nutrients while maintaining a calorie deficit.
- Portion control remains important even with healthy foods, as total calorie intake ultimately determines weight loss 1.
- Limiting portion sizes, especially of high-calorie foods, is another important strategy to reduce total caloric intake 1.
Additional Recommendations
- Choose whole grains in preference to processed (refined) grains and sugars, and limit consumption of refined carbohydrates, including pastries, sweetened cereals, and other high-sugar foods 1.
- Limit consumption of processed and red meats, and choose fish, poultry, or beans as an alternative to beef, pork, and lamb 1.
- Prepare meat by baking, broiling, or poaching rather than by frying or charbroiling 1.
From the Research
Healthiest Foods for Weight Loss
The healthiest foods to eat for weight loss include:
- Whole plant foods, such as fruits, vegetables, and whole grains, which are rich in nutrients and fiber, and can help promote feelings of fullness and support weight loss 2, 3
- Plant-based protein sources, such as legumes, nuts, and seeds, which can help support weight loss and overall health 2, 3
- Foods low in energy density and glycemic index, such as leafy greens, broccoli, and bell peppers, which can help support weight loss and improve overall health 4, 3
- Foods high in water content, such as cucumbers, tomatoes, and melons, which can help promote feelings of fullness and support weight loss 4
Dietary Patterns for Weight Loss
Dietary patterns that are effective for weight loss include:
- A whole food, plant-based diet, which has been shown to achieve greater weight loss compared to other dietary interventions 2
- A diet low in total calories, saturated fat, and refined carbohydrate, and high in whole grains, fruits, and vegetables, which can help support weight loss and overall health 4, 5
- A diet that emphasizes lifestyle changes and is consistent with other dietary guidelines to promote long-term health, such as a diet that includes regular meals and snacks, and limits eating away from home 4, 6
Key Components of a Weight Loss Diet
The key components of a weight loss diet include:
- An energy deficit, which is the most important factor in weight loss 6
- A low-calorie diet with a low fat or carbohydrate content, which can help support weight loss 6
- A diet that includes a variety of foods, including whole grains, fruits, vegetables, and lean protein sources, which can help support overall health and weight loss 3, 5