At only 2 calories per cup, green tea is the best beverage for weight loss. It contains epigallocatechin gallate (EGCG), a phytonutrient that has antioxidant properties. It helps in scavenging the harmful free oxygen radicals that cause weight gain due to inflammation in the body (1). Consume 2-4 cups (8 fl oz) of green tea per day to see a visible effect in three weeks.

One medium avocado contains 322 calories. But, the healthy fats and nutrients in avocado make it one of the best foods for weight loss. Researchers found that healthy monounsaturated fats, dietary fiber, and other beneficial phytochemicals in avocado aided weight loss and protected against metabolic disorders (2).

Blueberries are always Instagram ready! They are delicious and healthy and impart a hypnotizing color to any cereal or smoothie bowl! Half a cup of these dark blue fruits contains only 42 calories. They are loaded with vitamins A, C, and K, calcium, magnesium, phosphorus, and dietary fiber. Blueberries keep hunger pangs at bay, may help lower blood sugar, and prevent insulin resistance (3).

Have you been avoiding bananas because you think it is going to bulk you up? Well, science says that maybe that’s the reason you are unable to lose weight! Surprised? One large banana contains only 121 calories. The payoff you get is in terms of energy and satiety. The fiber, vitamins, and minerals in bananas also help improve insulin sensitivity, thereby protecting you from type 2 diabetes (4). However, ripe bananas also raise blood sugar levels. It is best to consume green bananas instead of ripe ones if you have pre-diabetes or diabetes.

The rusted red berries Goji berries are low in calories (1-3 oz berries contain 23-69 calories). The antioxidants present in them help reduce the oxidative stress in your body. They help reduce waist circumference, improve lipid profile, and prevent cardiovascular disease in patients with metabolic syndrome (5).

Flax seeds, chia seeds, pumpkin seeds, and sunflower seeds are loaded with polyunsaturated fats. The healthy fats in these seeds help reduce inflammation in the body. This protects the body from inflammation-induced weight gain.

They are also high in dietary fiber, which forms a viscous gel-like layer in the stomach. This gel layer traps the food and slows down the digestion and absorption process, thereby increasing satiety (6), (7).

A cup of spinach contains 7 calories, and a cup of kale contains 33 calories. Spinach helps neutralize harmful free oxygen radicals. It also increases the expression of genes involved in metabolism and prevents you from consuming excess amounts of food by secreting satiety hormones (8). On the other hand, consuming kale may lower blood glucose levels (9).

Yellow, red, green, or black – lentils are one of the best nutrient sources since time immemorial. Apart from being rich in protein, they also contain dietary fiber, iron, potassium, folate, and manganese in abundance (10). Half a cup of boiled lentils contains only 165 calories! Protein and dietary fiber take time to digest. That’s why you feel satiated for a long duration after consuming lentils.

Add some heat to your food to lose weight! American scientists have found that chilies contain capsaicin, which is responsible for all the good health benefits. It aids weight loss by lowering bad cholesterol (LDL) levels, reducing inflammation, increasing antioxidant activity, preventing metabolic disorders, and protecting your heart (11).

Olive oil and avocado oil are great for cooking. These oils are sources of healthy unsaturated fats, vitamin E, iron, and calcium. Various studies on olive oil show that it aids weight loss in obese patients and should be consumed by those who want to lose weight (12), (13).

Almonds are great sources of dietary fiber, healthy fats, vitamins, and minerals. Four almonds contain 28 calories. Scientists also found that almonds aided greater weight loss as compared to low-calorie diets (LCD) (14).

Fifteen in-shell pistachios contain 60 calories. Pistachios are a great snack for weight loss. They are loaded with antioxidant and anti-inflammatory properties and help lower serum triglyceride levels, protect from type 2 diabetes, reduce blood pressure, and lower the chances of cardiovascular diseases (15).

Greek yogurt is loaded with protein and probiotics. A hundred grams of Greek yogurt contains about 60 calories. It is a great snack option as it helps improve satiety and digestion (16), (17).

Citrus fruits are low in calories and good sources of vitamin C. Half a grapefruit contains about 50 calories. People who consume grapefruit have a better blood lipid profile, lower LDL (bad) cholesterol, and improved insulin sensitivity and are protected from cardiovascular diseases (18), (19).

Other citrus fruits like oranges, limes, lemons, and kiwis are good sources of vitamin C, which helps increase satiety (20).

Consume fatty fish like salmon, mackerel, and sardines to lose weight and protect your heart from various diseases. They help rebalance the omega-3 and omega-6 ratio. How?

The foods that we generally consume are high in omega-6, which leads to inflammation and stress in the body. This, in turn, causes toxic build-up in the body, leading to weight gain and metabolic disorders. Fatty fish are loaded with omega-3 fatty acids, and higher intake of omega-3 will lower inflammation and stress levels (21). This leads to weight loss.

Sources