Healthy foods and diets to lose weight

Weight loss normally boils down to a simple principle: eat less calories than you burn. While most people spend a lot of time avoiding unhealthy foods that make them gain pounds, they often ignore healthy foods that can assist them in losing weight. Foods that help you to lose weight have certain characteristics that make them great for weight loss.

foods to lose weight

According to Heather Mangieri, spokeswoman for the Academy of Nutrition and Dietics, foods that assist you to lose weight curb cravings, kick up your metabolism or keep you feeling full longer. Here are healthy foods to lose weight:

Olive oil

If you are like most people, the mere mention of oil sets off your alarm bells. So can fat or oil help you lose pounds? The answer is a resounding yes. Olive oil is monosaturated, this makes it healthy because it contains oleic acid. In the small intestines, oleic acid is transformed into a compound known as oleoylethanolamide (OEA) .The compound relieves hunger and reduce your appetite by sending signals to your brain informing it that you are full.


Mushrooms have a rich tasty texture which makes them one of the healthy foods to lose weight. Since mushrooms have a meaty taste, they can be a great alternative to meat and a powerful weight loss ally. A study conducted at the John Hopkins Bloomberg School of public Health showed that when people substituted meat for mushrooms in one meal daily, the change resulted in significant weight loss.


A lot of research has been conducted to find out why yoghurt is highly beneficial to the human body. Out of these studies, the most impressive research was conducted by Darius Mozzafarian of Harvard and published in the Journal of Medicine. The study discovered that yoghurt plays an important role in assisting people maintain an ideal weight as they age compared to people who gain pounds continuously over time.

In the study, Mozzafarian analyzed the eating habits of about 120,000 people in an effort to establish factors that contributed to people gaining weight as they aged and those who maintained an ideal weight. He found that yoghurt ranked highest in these studies.

Scientists are still baffled at the reason why yoghurt is consistently associated with weight loss. In spite of this, the general perception is that healthy flora in the gut enhanced by probiotics in the yoghurt is responsible for this action.


Grapes are considered as a powerhouse for health. They contain vitamin C, potassium, folic acid and soluble fiber. Pink and red grapes a great source of phytochemicals that protect arteries, contain vitamin A and prevent oxidative damage.

This refreshing fruit helps in digestion and aids in weight loss. While grapes are high in nutrients, they are low in fat and calories. You can eat a whole cup of grapes but only get 62 calories. Since these fruits are made up of 81 percent of water, they are low in energy density. Foods that are low in calories help you to lose weight or maintain a healthy weight. According to Center for Disease Control and Prevention, using grapes to fill up gives you a feeling of satiety without exceeding your calorie limits.

Oat bran

Oats have been a popular weight loss component for years. Oat bran is high in fiber which makes you feel full. Just like oats, oat bran absorbs fats which, this is the reason why it is recommended by physicians for lowering your cholesterol levels.


If you intend to lose weight or maintain a healthy weight, you may want to consider starting your meals with a cup of soup. Soups will fill you up quicker and help you to eat less. The soup may be pureed or chunky, just ensure it is broth-based. Keep the soup to 100 -150 calories per serving for a healthy weight.

Ultimately following the best diet for weight loss can help you best.

Studies show that certain foods can be harnessed to assist in the weight-loss process. The above healthy foods to lose weight work in different ways but they all have one thing in common, the people who eat them lose more weight and are able to maintain a healthy weight for longer compared to people who do not.