From the Guidelines

Foods that aid in weight loss include fruits, vegetables, whole grains, lean meats, and low-fat dairy products.

Fruits and vegetables are essential for a weight loss diet due to their low energy density and high water content, making them very filling 1.
Whole grains, such as brown rice, quinoa, and whole-wheat bread, are rich in fiber and nutrients, which can help reduce hunger and increase feelings of fullness 1.
Lean meats, like poultry, fish, and legumes, are high in protein, which can help build and repair muscle tissue, further supporting weight loss 1.
Low-fat dairy products, such as milk, yogurt, and cheese, are rich in protein, calcium, and other essential nutrients that can help with weight management 1.

A low-glycemic index (GI) diet, which emphasizes whole, unprocessed foods, can lead to greater weight loss compared to conventional diets 1.
The DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on fruits, vegetables, whole grains, and lean proteins, has been shown to promote significant weight loss, particularly when combined with energy restriction 1.

Foods with low energy density, such as fruits and vegetables, can help reduce overall calorie intake and support weight loss 1.
Portion control is crucial for weight loss, as eating large portions can lead to consuming more calories than needed, even if the food is healthy 1.

A high volume of physical activity, such as 80-90 minutes of moderate-intensity exercise per day, is necessary to maintain weight loss 1.
Meal replacements, such as liquid or solid prepackaged meals, can provide a defined amount of energy and help reduce the risk of developing diabetes 1.

From the Research

Protein-rich foods such as low-fat dairy products, eggs, and legumes can enhance satiety and aid in weight loss 2
Nuts, although energy-dense, can have a satiety-inducing effect when included in the diet by isocaloric replacement of usual foods 2
Dietary fiber sources such as oats and rye can induce satiety, but may not always translate into reductions in energy intake or body weight 2, 3
Whole food plant-based diets have been shown to be effective for weight loss, with structurally intact plant foods helping to blunt the glycemic impact and deliver prebiotics to the gut microbiome 4
Low glycaemic index diets may aid in weight loss by reducing postprandial blood glucose excursions and leading to more stable blood glucose concentrations 5

Calorie density, water content, and protein source can significantly influence the effectiveness of different dietary regimes for weight loss 4, 6
Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes can aid in weight management 3
Adopting a diet that creates a negative energy balance and focuses on good food quality can promote health and weight loss 6

Long-term clinical studies are needed to demonstrate the utility of a food in promoting weight loss 2
Efforts should be made to increase compliance with low GI diets in order for them to be effective in people with overweight and obesity 5
Caution is required when adopting high-protein, low-carbohydrate diets and intermittent fasting due to potential adverse effects 6