{"id":9297,"date":"2025-10-13T16:08:00","date_gmt":"2025-10-13T22:08:00","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=9297"},"modified":"2025-10-13T16:29:27","modified_gmt":"2025-10-13T22:29:27","slug":"foods-that-can-help-you-lose-weight","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/13\/foods-that-can-help-you-lose-weight\/","title":{"rendered":"Foods That Can Help You Lose Weight"},"content":{"rendered":"

Foods that can help you lose weight include eggs, almonds, avocados, cabbage, grapefruit, and more that you will find in this article. Scroll down to read “10 Foods That Can Help You Lose Weight” from Paige Smith<\/a><\/strong>.<\/p>\n

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When it comes to\u00a0eating for weight loss, you\u2019ve probably heard every piece of advice out there: Drink three glasses of grapefruit juice a day, eat egg whites for breakfast, or replace all your greens with kale.<\/p>\n

It\u2019s a convenient strategy to latch onto one specific food in the hope that it will completely transform your body, but unfortunately, that\u2019s not the case.<\/p>\n

Krista Maguire, R.D., says\u00a0weight loss doesn\u2019t come down to one particular food. Losing weight \u201cis a super-complex process that involves diet, sleep, stress reduction, physical activity, and genetics,\u201d she explains.<\/p>\n

That being said, there\u00a0are<\/i>\u00a0certain foods that are healthier and more nutrient-rich than others; foods that pack tons of protein into a small number of calories, for example.<\/p>\n

Or foods that can help increase your satiety and provide intense flavor without any added sugars or trans fats.<\/p>\n

Keep in mind that the rest of your habits matter, too.<\/p>\n

\u201cEating these foods won\u2019t do any good if you\u2019re eating fast food, sitting on the couch all weekend, or feeling overly stressed about work stuff,\u201d says Maguire.<\/p>\n

But when you combine healthy foods with a\u00a0balanced diet, regular exercise, hydration, and\u00a0adequate sleep, your\u00a0weight-loss goals\u00a0will start to look more realistic.<\/p>\n

Here are 10 foods that will help you get to those goals:<\/p>\n

\"Foods<\/p>\n

10 Healthy Weight Loss-Friendly Foods<\/strong><\/h2>\n

1. Eggs<\/h3>\n

\u201cEggs are an excellent protein source in a small calorie package,\u201d says Maguire.<\/p>\n

One large egg<\/a>\u00a0contains between 70 and 90 calories, depending on how it\u2019s cooked (hard-boiled eggs are on the lower end of the spectrum, while fried eggs are on the higher end), and has roughly six grams of protein, six grams of fat, and one gram of carbohydrates.<\/p>\n

Eggs are also full of important nutrients like calcium, folate, and vitamins A and D.<\/p>\n

Maguire says the protein in eggs can help you feel full and\u00a0quell the urge to snack\u00a0throughout the day, which could help with weight loss.<\/p>\n

In a study published in the\u00a0International Journal of Obesity<\/em>, two groups of overweight and obese individuals started a reduced-calorie weight-loss diet: One group ate eggs as part of their breakfast and the other ate bagels.<\/p>\n

The group that ate an egg breakfast experienced\u00a065 percent greater weight loss<\/a>\u00a0than the group that ate a bagel breakfast.<\/p>\n

Pro tip:<\/b>\u00a0Easy ways to add eggs into your diet \u2014\u00a0scramble a couple for breakfast with chopped veggies, slide a fried egg on top of your\u00a0avocado toast, or nosh on\u00a0hard-boiled eggs\u00a0as an afternoon snack.<\/p>\n

2. Almonds<\/h3>\n

Almonds hit the nutrition trifecta: They\u2019re full of fiber, protein,\u00a0and<\/em>\u00a0healthy fat, making them a great balanced snack choice, says Maguire.<\/p>\n

The only catch?<\/p>\n

\u201cCalories add up quickly when munching on almonds,\u201d she explains, so you have to be smart about your portions.<\/p>\n

The\u00a0USDA\u2019s recommended serving size of almonds is one ounce<\/a>, or 23 whole nuts, which have 164 calories, 14 grams of fat, five grams of carbs, and about three grams of dietary fiber.<\/p>\n

Pro tip:<\/b>\u00a0To get the fiber and protein without overdoing it, Maguire suggests eating raw, unsalted almonds instead of a carb-heavy muffin or sugary breakfast bar.<\/p>\n

She also recommends sprinkling slivered almonds on your oatmeal or grinding them into almond butter to spread on apple slices or celery sticks.<\/p>\n

\"Foods<\/p>\n

3. Avocados<\/h3>\n

Avocados are everyone\u2019s favorite source of healthy fat, but they\u2019re also calorically dense.<\/p>\n

According to the USDA<\/a>, the recommended serving size is about 30 grams, or one-fourth of a medium-size avocado \u2014 in other words,\u00a0way less<\/i>\u00a0than what most people eat.<\/p>\n

One-fourth of an avocado contains 50 calories, less than one gram of protein, about five grams of fat, three grams of carbs, and two grams of dietary fiber.<\/p>\n

But the fiber in avocados, combined with their rich, buttery taste, means you may not need to eat as much to feel satisfied, says Maguire.<\/p>\n

The monounsaturated (or healthy) fat in avocados is also a key macronutrient and may help with weight loss.<\/p>\n

A study published in the\u00a0Journal of the American Medical Association<\/em>\u00a0showed that eating a diet with a high percentage of fat (60 percent)\u00a0may increase your resting energy expenditure<\/a>.<\/p>\n

In addition, the\u00a0Journal of the American Heart Association<\/em>\u00a0published a study that found that\u00a0eating one avocado per day<\/a>\u00a0as part of a moderate-fat, cholesterol-lowering diet can help lower LDL cholesterol levels.<\/p>\n

\u201cThis, of course, doesn\u2019t give you free reign to eat all the fat you want \u2014 portions still matter,\u201d says Maguire.<\/p>\n

She recommends spreading avocado on your\u00a0sandwich\u00a0instead of mayonnaise or adding a few slices to salads, eggs, or\u00a0healthy tacos.<\/p>\n

You can also\u00a0blend avocado in smoothies\u00a0or eat a few spoonfuls peppered with chili flakes or sea salt as a savory snack.<\/p>\n

Pro tip:\u00a0<\/b>Just remember that avocado should be an\u00a0addition<\/i>\u00a0to your meal, not the main dish. \u201cWatch out for the chips and guacamole, as that can be a calorie bomb,\u201d she advises.<\/p>\n

\"Foods<\/p>\n

4. Cabbage<\/h3>\n

This cruciferous veggie is low-calorie and loaded with nutrients like calcium, potassium, and vitamin A.<\/p>\n

One cup of raw shredded cabbage contains 18 calories<\/a>, roughly four grams of carbs, two grams of fiber, and less than one gram of fat and protein each.<\/p>\n

The appeal of cabbage as part of a weight-loss nutrition plan is that you can eat a lot of it without racking up calories.<\/p>\n

Maguire recommends incorporating fermented cabbage (sauerkraut or kimchi) into your diet to\u00a0promote gut health<\/a>. You can eat it on its own or toss it in a veggie bowl with your favorite protein and quinoa.<\/p>\n

If you\u2019re not a fan of kimchi, try mixing raw cabbage in your\u00a0salads, making ground turkey tacos with cabbage wraps, or adding cabbage to a hearty soup.<\/p>\n

5. Grapefruit<\/h3>\n

Despite being praised online as a quick weight-loss solution, grapefruit doesn\u2019t actually have a special fat-burning ability, says Maguire.<\/p>\n

Rather, it\u2019s the high water and fiber content that can help you feel full and consume less food, she adds.<\/p>\n

A study published in the\u00a0Journal of Medicinal Food<\/em>\u00a0confirms this. The results showed that\u00a0eating grapefruit led to modest weight loss<\/a>: People who ate half a grapefruit three times a day before each meal lost about two pounds more than those who didn\u2019t.<\/p>\n

\u201cAlone, grapefruit is low in calories,\u201d says Maguire.<\/p>\n

According to the USDA,\u00a0half a grapefruit contains 52 calories<\/a>, 13 grams of carbs, two grams of fiber, and less than one gram of fat and protein each. The fruit is also a great source of calcium and vitamin C.<\/p>\n

To get all the nutrients of grapefruit without the added sugar and calories, stick with fresh grapefruit rather than grapefruit juice.<\/p>\n

Eat it as a snack topped with cottage cheese or pair it with a\u00a0veggie omelet\u00a0for breakfast.<\/p>\n

Pro tip:\u00a0<\/b>One word of caution \u2014 it\u2019s advised against eating grapefruit if you\u2019re taking certain prescription medications, so check with your doctor before adding it to your diet.<\/p>\n

6. Oatmeal<\/h3>\n

Oatmeal\u00a0is a fantastic source of complex carbs, dietary fiber, and protein, all of which can help you feel full for several hours.<\/p>\n

One cup of cooked oats has 159 calories<\/a>\u00a0and contains about six grams of protein, 27 grams of carbs, four grams of fiber, and three grams of fat.<\/p>\n

\u201cOatmeal is a great canvas to add other nutrients to,\u201d Maguire says. She likes berries, banana slices, walnuts, chia seeds, or a drizzle of almond or coconut butter.<\/p>\n

Just be careful not to overdo it \u2014 dried fruit, sweetened coconut flakes, and big gobs of nut butter can contain tons of added sugar and extra calories.<\/p>\n

Another healthy option for oatmeal? \u201cUse rolled oats as an ingredient in\u00a0protein snack balls,\u201d she adds.<\/p>\n

7. Salmon<\/h3>\n

In addition to being a great source of lean protein, which can help you maintain your muscle mass when trying to lose weight, salmon is also packed with healthy\u00a0omega-3 fatty acids<\/a>, which your body can\u2019t produce.<\/p>\n

One\u00a0three-ounce fillet of salmon has 155 calories<\/a>, 22 grams of protein, seven grams of fat, and zero carbs.<\/p>\n

\u201cSalmon is a great option as a dinner alongside some veggies and a whole grain or starch like quinoa or sweet potato,\u201d Maguire says. She also suggests\u00a0salmon jerky\u00a0as a\u00a0protein-rich snack\u00a0or smoked salmon on a sprouted whole-grain English muffin for breakfast (nix the cream cheese).<\/p>\n

8. Yogurt<\/h3>\n

Not all yogurts are created equal when it comes to weight loss. Most flavored yogurts and store-bought brands are packed with added sugar.<\/p>\n

Plain, unsweetened, 2% Greek yogurt, on the other hand, is low in sugar and high in protein.<\/p>\n

It\u2019s a\u00a0healthy snack option\u00a0or\u00a0cooking substitute for heavy ingredients\u00a0like sour cream and cream cheese.<\/p>\n

Yogurt also contains\u00a0probiotics, \u201cwhich may help with weight loss by improving the ratio of good to bad bacteria in the gut,\u201d Maguire adds.<\/p>\n

The\u00a0USDA\u2019s recommended serving size of Greek yogurt is one cup<\/a>, which has 100 calories, six grams of carbs, less than one gram of fat, about six grams of sugar, and a whopping 17 grams of protein. It\u2019s also loaded with calcium and potassium.<\/p>\n

Top a cup of unsweetened Greek yogurt with berries and ground flaxseeds for an easy breakfast, or blend it in your\u00a0green smoothie\u00a0for some extra protein.<\/p>\n

9. Spinach<\/h3>\n

Spinach, like cabbage, is low in calories and high in fiber and water content, meaning you can eat a lot of it without making a dent in your total calories for the day.<\/p>\n

For example,\u00a0one cup of raw spinach<\/a>\u00a0contains just seven calories, almost one gram each of protein and fiber, and one gram of carbs.<\/p>\n

There\u2019s also\u00a0some research<\/a>\u00a0to suggest that thylakoids, the internal membrane system in green plants like spinach, can help facilitate the release of satiety hormones in the body.<\/p>\n

A study published in the\u00a0Journal of the American College of Nutrition<\/em><\/a>, for example, found that taking a thylakoid-rich spinach extract before breakfast may help reduce hunger and snack cravings and increase satiety for more than 2 hours.<\/p>\n

To incorporate more spinach into your diet, Maguire suggests\u00a0blending a couple of handfuls into your smoothie, tossing it in your veggie scramble or\u00a0strata, adding it to\u00a0soup, or swapping it for romaine lettuce in your salad.<\/p>\n

10. Apples<\/h3>\n

There may be some truth to the old adage that an apple a day keeps the doctor away.<\/p>\n

One study published in the journal\u00a0Appetite<\/em>\u00a0found that eating an apple\u00a0at the start of a meal<\/a>\u00a0may help with weight management.<\/p>\n

People who ate one medium-sized apple before a meal reduced their food energy intake by 15 percent and reported feeling fuller.<\/p>\n

That\u2019s because apples are filled with fiber and water that can help increase satiety.<\/p>\n

One small apple has 20 grams of carbs<\/a>, about four grams of fiber, 15 grams of sugar, and less than one gram each of protein and fat \u2014 all just 77 calories.<\/p>\n

Munch on an apple plain, sprinkle it with cinnamon for extra sweetness, or add\u00a0apple slices to your salad\u00a0for some crunch.<\/p>\n

The 10-Second Takeaway<\/strong><\/h2>\n

Certain foods are loaded with a combination of protein, fiber, and important nutrients that can help you feel full and squash your urge to snack.<\/p>\n

Eating these healthy foods can help you in your weight-loss journey \u2014 but only if you take other steps as well.<\/p>\n

To maximize your weight loss, incorporate these 10 nutrient-rich foods into a balanced diet, step up your exercise game, and make sure you\u2019re getting plenty of water and sleep.<\/p>\n

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Foods that can help you lose weight include eggs, almonds, avocados, cabbage, grapefruit, and more that you will find in this article. Scroll down to read “10 Foods That Can Help You Lose Weight” from Paige Smith.                       When it comes to\u00a0eating for weight loss, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[],"class_list":{"0":"post-9297","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"czr-hentry"},"yoast_head":"\nFoods That Can Help You Lose Weight - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Foods that can help you lose weight include eggs, almonds, avocados, cabbage, grapefruit and more that you will find in this article.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/10\/13\/foods-that-can-help-you-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods That Can Help You Lose Weight - 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