8 Best Foods to Eat for Weight Loss

While no singular food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight loss goals. Most of the foods included as part of a weight loss diet have a few things in common: They're high in fiber, which helps keep you feeling fuller longer and have a low energy density, meaning that you can eat a decent-sized portion without overdoing it on calories. They also have healthy fats and protein. Include the following weight loss foods as part of a healthy overall diet, and you may find it easier to achieve your weight loss goals.

1. Avocados

Pictured Recipe: Avocado Chicken Salad

Avocados are rich in monounsaturated fatty acids, dietary fiber, potassium and phytochemicals. A 2021 study in The Journal of Nutrition suggests that eating an avocado a day can help decrease abdominal fat. While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you lose weight. Add some to your salad, sandwich, omelet, taco—even smoothies—for a burst of creaminess and flavor.

2. Eggs

Pictured Recipe: Muffin-Tin Quiches with Smoked Cheddar & Potato

Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It's the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. A 2020 study in The International Journal of Environmental Research and Public Health found that eating eggs for breakfast left people feeling more satisfied than those who had cereal—which helped them eat less at the next meal.

3. Beans

Pictured Recipe: Instant Pot Black Beans

All beans are high in fiber, which is your friend when you're trying to lose weight because it helps you feel fuller longer, thus controlling hunger. In a 2022 study in the Journal of the Academy of Nutrition and Dietetics, researchers linked greater weight loss to those who increased their bean consumption. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing the risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade veggie burgers, soups and salads.

4. Yogurt

Pictured Recipe: Raspberry Yogurt Cereal Bowl

Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism. Go Greek for more protein. Or look for yogurt fortified with whey protein and prebiotic fibers.

Research has consistently concluded that including yogurt and fermented dairy in the diet is associated with improved weight management and less obesity, according to a 2020 review published in Nutrition Reviews. Just keep an eye on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.

5. Salmon

Pictured Recipe: Garlic Roasted Salmon & Brussels Sprouts

Salmon is a rich source of high-quality protein and provides plenty of "good" omega-3 fatty acids. A 2021 review published in Nutrition and Metabolic Insights suggests fish is one of three protein sources that is associated with long-term weight loss (the other two were skinless chicken and cheese). Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish, per the FDA.

6. Fruit

Pictured Recipe: Fresh Fruit Salad

Fruit gets a bad rap sometimes because of its naturally occurring sugar. But eating whole fruit (as opposed to fruit juice) can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You'll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. Fruit consumption has been shown to reduce body fat in women and increased fruit and vegetable consumption was associated with lower daily calorie intake overall, according to a 2020 review published in Nutrients. Fruit is also hydrating, which can help fill you up with fewer calories.

7. Popcorn

Pictured Recipe: Lemon-Parm Popcorn

As long as this popular crunchy treat isn't doused in movie-theater butter, it makes an excellent weight loss snack. Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving of air-popped corn (about 3½ cups) has 4 grams of fiber, almost 4 g of protein and clocks in at 110 calories, per the USDA. This combination makes it a snack with staying power.

8. Almonds

Pictured Recipe: Mango-Almond Smoothie Bowl

Almonds are an excellent source of fiber, and they're a good source of protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer—which makes it less tempting to reach for a less healthy snack between meals.

A 2021 review in Nutrients suggests that eating almonds is associated with lower body fat mass, lower waist circumference and less belly fat (among a host of other health benefits).

Rich in vitamin E and a good source of heart-healthy mono- and polyunsaturated fats, almonds are a great choice to sprinkle over a salad or soup. You can also use them in pesto in place of walnuts or pine nuts, top your morning granola with them or simply keep a small bag in your purse as an emergency snack.

The Bottom Line

Your overall diet is a wonderful mix of a variety of foods. When weight loss is a goal, there is no singular food that will get you to your desired weight faster, but there are some foods that contain nutrients that will get you closer to your goals and help you feel your best. Foods high in fiber, healthy fats, protein and hydration, like avocados, eggs, salmon and fruit are all excellent choices to ensure you get the most nutrition during your weight loss journey.