Weight loss occurs when you consume fewer calories than the calories you burn up. Hence, a combination of diet and exercise is necessary for weight loss. So, we have compiled the best foods for weight loss that both vegetarians and non-vegetarians can try.

Scroll down to read through these shortlisted foods:

Vegetarian food is among the best foods for weight loss. It is high in plant protein and fiber, which helps you feel full for longer. As a result, vegetarian food items prevent unhealthy snacking and help relieve constipation. Moreover, foods high in protein take more time to digest and keep you satiated for longer.

Further, certain vegetarian foods are a good source of monounsaturated fats, vitamins, and minerals, such as these:

1. Almonds

Nuts, such as almonds, are rich in protein and fibre. Protein helps you feel full for longer, while fibre helps eliminate waste from the body. Moreover, almonds are suitable for lactose intolerant and glucose-intolerant persons. Further, nuts like almonds contain monounsaturated fats and proteins, which help maintain a steady blood sugar level.

Nutritional Values (per 28g)

• Calories: 164
• Protein: 6g
• Fat: 14g (mostly healthy fats)
• Carbohydrates: 6g
• Fibre: 3.5g

How Almonds Help Lose Weight?

• Almonds have high fibre content and protein, which helps make one feel satisfied, reducing total calorie consumption.
•  Also, almonds contain good fats, which can help decrease bad cravings.

2. Amaranth

Amaranth or ram dana is among the top foods for weight loss. A superfood, amaranth, is rich in minerals, such as calcium, iron, phosphorus, and manganese. Moreover, these gluten-free grains are an excellent source of plant proteins.

Nutritional Values (1 cup cooked / 246g)

• Calories: 251
• Protein: 9g
• Fat: 3.9g
• Carbohydrates: 46g
• Fibre: 5.2g

How Amaranth Lose Weight?

• Protein content and fibre within Amaranth aid satiety levels, inhibiting hunger pangs. 
• Furthermore, it has a low glycemic index, useful in managing blood sugar.

3. Avocado

Avocados are full of healthy omega-3 fatty acids. Additionally, it is high in fibre, which aids in weight loss. Avocados also contain 20 different vitamins and minerals that enhance your health. Further, avocados are packed with good fats, which help your body absorb nutrients without increasing LDL levels.

Nutritional Values (1 medium avocado / 150g)

• Calories: 234
• Protein: 3g
• Fat: 21g (mostly healthy monounsaturated fats)
• Carbohydrates: 12g
• Fibre: 10g

How Avocados Help Lose Weight?

• Avocados contain fibre and monounsaturated fats, which keep you full longer. 
• Moreover, they have low glycemic index, thus regulating blood sugar levels and preventing hunger spikes.

4. Broccoli

Broccoli is loaded with many important nutrients, such as vitamins C and K, protein, and fibres. All these nutrients are essential for weight loss. In addition, broccoli is a good carb. Further, it is high in fibre, which aids in the following:

• Digestion
• Preventing Constipation
• Maintaining Low Blood Sugar

Moreover, the high fibre content of broccoli makes it extremely effective for weight loss.

Nutritional Values (1 cup chopped / 91g)

• Calories: 31
• Protein: 2.5g
• Fat: 0.4g
• Carbohydrates: 6g
• Fiber: 2.4g

How Broccoli Helps Lose Weight?

• Broccoli is highly fibrous and lowly calorific, making it perfect for losing weight.
•  In addition, it provides good vegetable-based protein levels that aid muscle maintenance and body fat reduction.

5. Chickpeas

Chickpeas are among the best foods for weight loss as they are high in protein. In fact, half a cup of chickpeas has about 7 grams of protein. In addition, chickpeas have a high fibre content, 6 grams of fibre per half-cup, to be precise.

Nutritional Values (1 cup cooked / 164g)

• Calories: 269
• Protein: 14.5g
• Fat: 4.3g
• Carbohydrates: 45g
• Fibre: 12.5g

How Chickpeas Help Lose Weight?

• Chickpeas are recognised for their rich supply of fibre and proteins, which enhance fullness and reduce total calorie consumption.
• Likewise, they provide complex sugars that ensure normal blood sugar levels.

6. Lentils

Lentils are rich in protein, fibre, good carbs, and vitamins. A cup of cooked lentils has about 18 grams of protein. Moreover, lentils contain slow carbs, folate, manganese, and iron. It is also a good source of fibre.

Nutritional Values (1 cup cooked / 198g)

• Calories: 230
• Protein: 18g
• Fat: 0.8g
• Carbohydrates: 40g
• Fibre: 15.6g

How Lentils Help Lose Weight?

• Lentils are an excellent source of proteins for weight management while offering high fibre content for digestion. 

It also has a high protein content that helps in satiety, ensuring the body doesn’t get hungry while on a slimming program. Lentils digest more slowly than carbohydrates.

7. Paneer

High in proteins, paneer is recommended for weight loss as it reduces one’s appetite and helps him/her burn belly fat. Moreover, it is slowly digested by the body, which keeps an individual feeling full for longer.

Paneer also contains essential minerals such as iron, magnesium, and calcium. In addition, it is a great food item for weight loss as it contains a low amount of calories.

Nutritional Values (per 100g)

• Calories: 265
• Protein: 18g
• Fat: 20g
• Carbohydrates: 1.2g
• Fibre: 0g

How Paneer Helps Lose Weight?

• Paneer contains considerable amounts of muscle-sustaining proteins needed during weight loss phases. 
• Its lipid content and the level of proteins ensures one does not consume excess calories from food by keeping them full all the time.

8. Quinoa

The best food for weight loss in the grain section is quinoa. It is a good source of protein, omega-3 fatty acids, monounsaturated fats, and antioxidants. Moreover, it reduces the level of unhealthy cholesterol.

Nutritional Values (1 cup cooked / 185g)

• Calories: 222
• Protein: 8g
• Fat: 3.6g
• Carbohydrates: 39g
• Fibre: 5g

How Quinoa Helps Lose Weight?

• Quinoa is a complete protein, a type of food that supplies all nine essential amino acids. 
• It’s also abundant in fibre, and this has the effect of causing fullness, hence stopping overeating.

9. Spinach

A Swedish university found that spinach was effective in curbing cravings by 95%. In addition, it helps to accelerate weight loss by 43%. The weight loss is attributed to the fact that spinach contains thylakoids that help to speed up weight loss. In addition, one cup of spinach contains only 7 grams of calories.

Nutritional Values (1 cup raw / 30g)

• Calories: 7
• Protein: 0.9g
• Fat: 0.1g
• Carbohydrates: 1.1g
• Fibre: 0.7g

How Spinach Helps Lose Weight?

• Although spinach contains minimal calories and high water content, yet it is packed with fibre hence it can serve as an effective weight-loss food. 
• You fill up with little energy.

10. Sprouts

Sprouts are a protein-rich food that is recommended for weight loss. Moreover, sprouts contain few calories and are an excellent source of fibre. Hence, sprouts help you feel fuller and reduce your appetite. They also promote good digestion and ease constipation.

Nutritional Values (1 cup / 33g)

• Calories: 16
• Protein: 2g
• Fat: 0.2g
• Carbohydrates: 3g
• Fiber: 1g

How Sprouts Help Lose Weight?

• Sprouts are nutrient-dense, low-calorie foods. 
• They have a good amount of protein for their caloric value, thus helping to maintain muscle mass and resulting in satiety.

Despite the popular belief that meat helps you put on weight, certain meats are good for weight loss as they are a source of protein. So, here are some meats that you can include in your diet:

1. Chicken

Chicken is high in protein as it contains around 19 grams per 3 ounces. Moreover, chicken meat has lower calories per ounce. Further, one can consume the leanest part of this meat, which is the chicken breasts.

Nutritional Values (85g cooked)

• Calories: 140
• Protein: 26g
• Fat: 3g
• Carbohydrates: 0g
• Fibre: 0g

How Chicken Helps Lose Weight?

• Chicken breast is characterised by its high protein and low-fat content, making it an ideal choice for muscle retention and fat reduction.
• Protein makes you feel full, reducing your daily intake of calories.

2. Lean Beef

Meat from grass-fed cows has high-quality proteins and amino acids. As a result, grass-fed beef is naturally leaner with fewer calories. Beef has around 25 grams of protein in 100 grams of meat. 

Further, the meat contains omega-3 fatty acids. Some of the leanest cuts of beef are sirloin, top round, brisket flat-half, flank steak.

Nutritional Values (85g cooked)

• Calories: 173
• Protein: 26g
• Fat: 7g
• Carbohydrates: 0g
• Fibre: 0g

How Lean Beef Helps Lose Weight?

• Lean beef is the perfect source of excellent-quality proteins and necessary nutrients such as zinc or iron. 
• High protein levels ensure that someone feels fuller after eating, supporting muscle growth.

3. Pheasant

Among the best foods for weight loss ranks pheasant for its high quantity of protein. This is because 78% of the calories from pheasants are from proteins, not fats. Hence, to feel significantly fuller for a longer time and prevent unhealthy snacking, you can switch to pheasant.

Nutritional Values (85g cooked)

• Calories: 134
• Protein: 24g
• Fat: 3g
• Carbohydrates: 0g
• Fibre: 0g

How Pheasant Helps Lose Weight?

• Pheasant is one game meat variety that is low in fats but rich in proteins.
• The goal here is to fill you up longer so your muscles don’t break down when you lose some weight.

4. Pork Tenderloin

Pork tenderloin has 26.9 grams of protein in a serving of 100 grams. Moreover, it also contains unsaturated fats and oleic acid. Further, research published in “Nutrients” showed that a diet rich in lean pork also reduced weight, BMI, belly fat, etc.

Nutritional Values (85g cooked)

• Calories: 122
• Protein: 22g
• Fat: 3g
• Carbohydrates: 0g
• Fibre: 0g

How Pork Tenderloin Helps Lose Weight?

• Pork tenderloin constitutes lean-cut pork with high amounts of proteins and a minimal amount of fat. 
• It helps to satisfy hunger pangs, minimise cravings, and maintain muscle tissues.

5. Rabbit

Rabbit is rich in protein and contains approximately 33 grams of this nutrient in 100 grams. Additionally, it contains just 147 calories, making it among the leanest meats available. Therefore, it helps one build muscle and lose unhealthy fats.

Nutritional Values (85g cooked)

• Calories: 147
• Protein: 28g
• Fat: 3g
• Carbohydrates: 0g
• Fibre: 0g

How Rabbit Helps Lose Weight?

• Rabbit meat is known for being very low in fat and rich in proteins. This makes it an ideal choice for those who wish to lose extra pounds. 
• Higher protein contents help maintain muscles better while providing more satisfying meals.

6. Salmon

Salmon is very healthy and keeps you full for hours at a stretch. It is also loaded with proteins, fats (omega-3 fatty acids), and nutrients. It also has a significant amount of iodine needed for the proper functioning of the thyroid glands.

Nutritional Values (85g cooked)

• Calories: 175
• Protein: 19g
• Fat: 10g (mostly healthy omega-3 fatty acids)
• Carbohydrates: 0g
• Fibre: 0g

How Salmon Helps Lose Weight?

• Salmon contains healthy fats as well as quality protein. 
• Omega-3 fatty acids can reduce inflammation, which helps with weight loss, while its proteins enhance fullness.

7. Tuna

Tuna contains around 19.44 grams of protein per 100 grams. Therefore, tuna is a high protein, low-calorie, non-vegetarian option, thereby making it extremely beneficial for weight loss.

Nutritional Values (85g cooked)

• Calories: 110
• Protein: 25g
• Fat: 1g
• Carbohydrates: 0g
• Fibre: 0g

How Tuna Helps Lose Weight?

• Tuna has a lot of proteins but a small amount of fat, thus making it suitable for weight loss. 
• It promotes satiety and maintains muscle mass.

8. Venison

Venison counts among the best foods for weight loss due to its high protein content. With about 35 grams of protein per 100 grams of deer meat, this is useful for weight loss.

Nutritional Values (85g cooked)

• Calories: 135
• Protein: 26g
• Fat: 3g
• Carbohydrates: 0g
• Fibre: 0g

How Vension Helps Lose Weight?

• Venison is a kind of meat which is lean in nature and has high protein content but low levels of fat. 
• It assists in aiding hunger reduction, supporting muscles gain and promoting satiety.    

9. White-fleshed Fish

White-fleshed fish include cod, plaice, pollock, haddock, flounder, halibut, talbot, tilapia, bream, mullet, etc. They have around 10-25% more omega fats than darker coloured fish. Therefore, these fish are a good non-vegetarian option for weight loss.

Nutritional Values (85g cooked)

• Calories: 90
• Protein: 20g
• Fat: 1g
• Carbohydrates: 0g
• Fibre: 0g

How White-fleshed Fish Helps Lose Weight?

• White Fish is extremely low in fat and calories but very high in protein. 
• It is one of the most effective foods for losing weight because it provides satiety and supports muscle growth without adding too many calories.

10. Eggs

As you may already know, eggs are high in proteins. Additionally, they have a lesser number of calories. As a result, they boost your metabolism, which can aid in weight loss.

Nutritional Values (1 large egg / 50g)

• Calories: 72
• Protein: 6g
• Fat: 5g
• Carbohydrates: 0.6g
• Fibre: 0g

How Eggs Helps Lose Weight?

• Eggs provide good quality proteins and healthy fat sources. 
• They keep you fuller for longer periods, reducing the total number of calories consumed during the day.

When aiming for weight loss, it’s crucial to focus on various categories of nutrient-dense foods that help you feel full, provide essential nutrients, and support overall health. Below are the different categories of foods for weight loss:

Low-calorie Food

Low-calorie foods for weight loss have to perform the added function of keeping you full for longer so that you do not reach out for unhealthy tidbits. Examples of food items in this category are oats, greek yoghurt, berries, eggs, fish, chia seeds, paneer, lean meat, potatoes, etc.

Fibre Foods for Weight Loss

Fibrous foods take a longer time to digest and keep you feeling full for more time. Moreover, they also help to relieve constipation, thereby enhancing your gut health. For example, food items like beans, broccoli, berries, avocado, whole grains, apples, dried fruits, etc., are highly fibrous.

Low-carb Foods

Low-carb foods for weight loss are necessary because they limit carbohydrate intake. Besides, consuming less carbohydrates ensures that your body has enough of this nutrient to function, and the excess is not stored as fats. Hence, consider consuming fish, eggs, lean meats, cauliflower, broccoli, nuts, and seeds, which are popular low-carb food items.

Vegan Foods

Vegan foods are beneficial for weight loss as they lower one’s intake of high-calorie food. You can check out the best vegan food for weight loss at the beginning of this article. For instance, as a vegan, you can consume the following:

• Almonds

• Amaranth 

• Avocado

• Broccoli

• Chickpeas

• Lentils

• Quinoa

• Spinach

• Sprouts

• Kale

Metabolism is the process by which an individual’s body converts food into energy. One can think of it as the number of calories that the body burns.  Here, the more calories an individual burns, the easier it is to reduce weight and maintain the same.

So, in order to boost your metabolism, you can include protein-rich foods, chilli peppers, mineral-rich foods, beans, and legumes in your diet.

• Protein Rich Foods: Protein has a high thermodynamic effect, so when you eat it, your body burns more calories than fats or carbohydrates.
• Chilli Peppers: They contain capsaicin, which can temporarily increase metabolic rate and fat burning.
• Mineral-Rich Foods: Iron-rich foods support metabolism due to their iron, magnesium, or zinc content. Examples include spinach, kale, nuts, seeds, and whole grains.
• Beans and Legumes: Legumes such as beans, lentils, and chickpeas have high fibre contents and are rich in proteins, which increase the amount of energy the body uses during digestion.

Dieting and losing weight necessitate changing your eating habits in ways that will help you burn calories healthily. Here are some effective tips to help you lose weight with the help of diet:

• Set Realistic Goals: Set specific and achievable weight-reduction goals. Aim to reduce 0.5-1 kg every week.
• Calorie Deficit: Calculate your daily caloric needs and make it so you eat less than this amount through activities that expend energy.
• Eat Whole Foods: Preference whole foods rich in nutrients such as fruits, vegetables, lean proteins, whole grains, and healthy fats. 
• Watch Portion Sizes: Pay attention to serving sizes listed on food labels so you don't overeat. Use smaller plates or bowls when eating meals at home.
• Limit Processed Foods: Reduce your consumption of processed foods containing high amounts of added sugars, unhealthy fats, sodium, etc., and opt for whole foods. 
• Drink Plenty of Water: Drinking water throughout the day helps one stay hydrated, especially during physically demanding activities.
• Plan and Prepare Meals: Outline your weekly meals and snacks to prevent spontaneous unhealthy choices and try to cook at home.
• Eat Mindfully: Pay attention to cues of hunger and fullness. During meals, chew food properly, eat slowly, and avoid diversions like phones or TV.  
• Include Protein in Every Meal: Protein makes you feel satisfied longer and fuller too. Each meal needs to have chicken, fish, eggs, tofu, or beans.
• Limit Added Sugars and Sweets: Cut down on sugary drinks, candies, desserts, cakes, etc., all empty calories that may induce cravings.
• Snack Smart: Instead of mindlessly eating high-caloric foods, choose fruits, vegetables, Greek yogurt, or a handful of nuts whenever you want to munch on something.
• Be Consistent and Patient: Weight loss requires consistency. Instead of finding quick solutions, focus on implementing achievable diet changes. 
• Monitor Progress: Track your food intake and exercise routines to determine progress and make appropriate adjustments.
• Get Adequate Sleep: Failure to get enough sleep impairs appetite-regulating hormones, causing cravings for food and an eventual increase in intake, leading to weight gain.