Best Foods For Weight Loss: Beginner Nutrition Guide

About 15% of Americans have used diet pills at some point in their lives, reports the National Institutes of Health (NIH). Nearly 70% of those who are obese and 45% of overweight adults are trying to lose the extra pounds. Yet, obesity rates are going up. So what are the best foods for weight loss to help in this challenge?

As we discussed in our previous posts, calories are not everything. Instead, it’s your overall diet and macronutrient ratio that matter most. A balanced diet that meets your energy requirements will yield better results than any pill or “magical” ingredient. 

Generally, the best foods for weight loss are those that provide optimum amounts of protein, carbs, and fats. When and how you eat is just as important. 

For example, high-carb foods like oatmeal and bananas will affect your body composition and energy levels in different ways, depending on the time of the day. The same goes for protein. 

Also, beware that healthy eating isn’t the same as eating for weight loss. That’s why it’s important to dial in your macros and plan your meals around your workouts. 

So what should you eat to lose those pesky pounds and get leaner? That’s what we’ll talk about in today’s post. 

Below we’ll show you how to make a healthy grocery shopping list and choose the best foods for weight loss. Let’s dive in! 

What to Eat When You’re Trying to Get Lean 

First things first, make sure you’re getting enough protein. Low-carb, high-protein diets may improve body composition, or fat-to-muscle ratio, and lead to weight loss in the long run. 

Dietary protein can help you get leaner through several mechanisms, explains a research paper published in the British Journal of Nutrition. This macronutrient increases satiety, preserve lean muscle mass, and keeps your metabolism up. 

The British Journal of Nutrition recommends about 0.8 to 1.2 grams of protein per kilogram of body weight per day. However, this amount may vary based on your health and training goals. A pro bodybuilder, for example, needs more protein to build mass and recover from training. 

As the researchers note, high-protein diets may also help reverse metabolic syndrome and reduce blood pressure. Over time, they may improve heart health and protect against cardiac events. 

Each gram of protein supplies 4 calories, as reported by the USDA. Carbs have the same caloric value as protein, but they’re not created equal. As you already know, there are good carbs and bad carbs. 

Fat provides 9 calories per gram. Despite its high energy content, it facilitates weight loss and supports overall health. Think about the ketogenic diet, which is largely based on fats. 

Ideally, your meals should be rich in protein. Cycle your carbs throughout the day and get the rest of your calories from healthy fats. Obviously, if you’re on the keto diet, you’ll cut down on carbs and fill up on high-fat foods. 

As far as calories go, try to estimate your energy requirements and then cut 300 to 500 calories per day. Monitor your progress and make adjustments accordingly. 

What Are the Best Foods for Weight Loss?

Wondering what to put on your grocery list? Start with lean meat, fish, eggs, cottage cheese, and other high-protein foods. Don’t forget about protein shakes, especially if you want to preserve muscle while on a diet. 

The best protein foods for weight loss should be unprocessed or minimally processed and fit your calorie budget. Consider the following options:

• Lean chicken breast (cooked) — 133 calories, 27 grams of protein, and 2.8 grams of fat per serving (3 oz)
• Bluefin tuna (cooked) — 156 calories, 25 grams of protein, and 5 grams of fat per serving (3 oz)
• Light canned tuna — 142 calories, 32 grams of protein, and 1.6 grams of fat per can (5.8 oz)
• Lean pork chops — 166 calories, 26 grams of protein, and 6 grams of fat per serving (3 oz)
• Beefsteak — 228 calories, 24 grams of protein, and 14 grams of fat per serving (3 oz)
• Wild Atlantic salmon (cooked) — 115 calories, 21 grams of protein, and 7 grams of fat per serving (3 ounces)
• Firm tofu — 117 calories, 14 grams of protein, 2 grams of carbs, and 7 grams of fat per serving (3 ounces)
• Nonfat cottage cheese — 104 calories, 15 grams of protein, 9.7 grams of carbs, and 0.4 grams of fat per cup (5.1 oz)

This list also includes most types of fish and seafood, beans, lentils, chickpeas, pumpkin seeds, and soy products. 

Foods to Fill Up On

Next, fill your pantry with veggies, legumes, whole grains, sweet potatoes, fresh fruits, and other foods rich in fiber and complex carbs. 

Last, choose heart-hearty fats like those found in avocado, tuna, salmon, nuts, and seeds. Coconut oil, almond oil, and unrefined vegetable oils are packed with good fats, so add them to your list. Enjoy them in moderation, though. 

Now let’s take a closer look at the best foods for weight loss and how they benefit your health. 

Fatty Fish & Weight Loss

Fatty fish, especially tuna, salmon, and sardines, are chock-full of protein and omega-3s. Both nutrients promote satiety and make it easier to lose weight. 

Clinical evidence published in Nutrition Research Reviews suggests that both lean and fatty fish, except for shellfish and lean fried fish, may help reduce fat mass and body weight. Over time, these foods may also improve glycemic control and protect against type II diabetes. 

In one study conducted on 324 subjects, those who ate salmon three times a week or took fish oil as part of an energy-restricted diet lost about two pounds more than those following a similar diet but without seafood or fish oil. The salmon group also experienced a reduction in pro-inflammatory markers.

These benefits are largely due to the polyunsaturated fatty acids (n-3 PUFAs) in fish, which increase fat burning and reduce inflammation. According to Nutrition Research Reviews, high-fat foods like fish, seafood, peanut butter, and nuts promote weight loss, while meat and chicken are associated with weight gain. 

A quick tip: Opt for water-packed tuna, salmon, or sardines. Oil-packed varieties are much higher in calories and may contain trans fats.

Fish Oil

As far as fish oil goes, make sure you choose a quality formula. Vintage Balance delivers just the right amounts of omega-3, omega-6, and omega-9 fatty acids for better health. 

Each serving supplies 360 milligrams of EPA, 240 milligrams of DHA, 240 milligrams of GLA, and 777 milligrams of ALA, as well as 60% of the daily recommended vitamin E intake. ALA comes from organic flaxseed oil, while GLA is extracted from borage oil. 

These fatty acids work synergistically to prevent and decrease inflammation, reduce physical stress, and protect cardiovascular health. 

While it’s possible to get sufficient omega 3-6-9s from food alone, Vintage Balance makes it easier to meet your nutritional requirements. 

Grass-Fed Beef Vs Grain-Fed

Grass-fed beef is significantly more nutritious than grain-fed beef. The primary difference between the two lies in their fatty acid composition. 

When you eat grass-fed beef, you get more omega-3s and monounsaturated fats along with a hefty dose of CLA (conjugated linoleic acid). In a clinical trial, subjects who consumed red meat from grass-fed animals had higher plasma and platelet concentrations of n-3 PUFA than those eating conventional red meat. 

CLA, an omega-6 fatty acid, can be found in larger amounts in grass-fed beef compared to grain-fed beef. This nutrient may contribute to fat loss, but more research is needed to confirm its effects. 

Grass-fed beef is also higher in vitamin A, vitamin E, and antioxidants than its conventional counterpart. 

Depending on the cut, it provides around 100 calories, 19.6 grams of protein, and 2.3 grams of fat per serving (3 ounces). Low in calories and rich in protein, it’s a perfect choice for dieters. 

Low-Fat Cottage Cheese

Cottage cheese is considered one of the best foods for cutting. It’s loaded with protein, fills you up quickly, and makes a healthy snack. 

One cup of low-fat cottage cheese offers nearly 30 grams of protein and just 163 calories. You’ll also get 60% of the daily recommended intake of vitamin B12, as well as large doses of calcium, selenium, phosphorus, and riboflavin. 

Casein, the protein in cheese, takes longer to digest than whey or animal protein. As a result, it fuels your muscles over several hours and increases satiety. That’s why bodybuilders and other athletes eat cottage cheese or drink casein shakes at night. 

In a clinical trial, healthy young men who consumed casein before bedtime experienced a 22% higher increase in muscle protein synthesis than the placebo group. In another study, casein reduced whole-body protein breakdown by 34% and increases postprandial protein synthesis by 31%. 

These findings show that cottage cheese and other foods rich in protein promote muscle growth and retention. The more lean mass you have, the faster your metabolism. A high metabolic rate translates into more calories burned throughout the day.

To reap the benefits, eat a cup of cottage cheese before bedtime or between meals. Add vanilla essence, goji berries, and a pinch of cinnamon for a sweet treat or sprinkle some flaxseeds, sunflower seeds, or crushed almonds over it for a salty snack. 

Firm Tofu 

Along with cottage cheese, fish, and lean meat, tofu is one of the best foods for weight loss. A half-cup has about 180 calories, 22 grams of protein, 11 grams of fat, and less than 1 gram of net carbs. It also provides a whopping 66% of the daily recommended calcium intake. 

But don’t just take our word for it. Let’s see what the research says. 

A 2018 study published in Obesity Science and Practice assessed the effects of a high-protein diet with or without soy products. One group of women consumed soy foods three times a day for one year. The other group followed a similar diet but without soy. 

By the end of the study, both groups had similar improvements in body composition, blood lipids, blood pressure, and body weight. 

This shows that soy can be a viable alternative to meat, dairy, and other animal foods. Plus, it’s a complete protein and contains bioactive compounds with health-promoting effects. 

As the scientists note, other studies have found that soy protein is just as filling as animal protein. Therefore, it’s a good choice for vegan and vegetarian athletes, as well as for those looking to diversify their diet. 

If you’re interested to find out more, see our post about soy protein isolate. We’ve covered the pros and cons of soy protein, its nutritional value, and its impact on athletic performance. 

Leafy Green Vegetables

Few foods are as nutritious and filling as leafy greens. Spinach, kale, collard greens, cabbage, and other veggies are loaded with fiber and have just a few calories per serving. On top of that, they’re high in water, leading to better hydration and increased satiety. 

The Academy of Nutrition and Dietetics recommends approximately 25 grams of fiber per day for women and 38 grams for men. Generally, you should aim for about 14 grams of fiber for every 1,000 calories. 

Dietary fiber suppresses appetite, making it easier to reduce your energy intake. Think about how you feel after eating tuna salad with lots of greens versus French fries or ice cream. 

This nutrient also slows down sugar absorption into the bloodstream, which helps prevent insulin spikes. Over time, it may lower bad cholesterol levels, improve digestion, and reduce your risk of colorectal cancer, heart disease, diabetes, and stroke. 

Collard greens, for example, provide 7.5 grams of fiber, 5 grams of protein, and 63 calories per cup. They are also rich in vitamin C, calcium, iron, and magnesium. A single serving supplies 644% of the daily recommended intake of vitamin K. 

One cup of spinach has only 40 calories and over 4 grams of fiber. Kale is even higher in fiber, with 5 grams per cup. Watercress, lettuce, beet greens, and cruciferous veggies are just as healthy and low in calories. 

Whether you’re cutting or just trying to lose a few pounds, eat leafy greens at every meal. 

Pair them with fish, lean meat, eggs, or low-fat cheese and add a tablespoon of olive oil and fresh lemon juice for extra flavor. Use Greek yogurt or homemade guacamole instead of traditional salad dressings.

Eat Smarter, Not Less

Now you have it — a list of the best foods for your weight loss. Fresh fruits fall into this category too, but you should enjoy them as a dessert. With a few exceptions, most fruits are high in sugar and carbs. 

If you have a sweet tooth, reach for berries, honeydew melon, grapefruit, or oranges. Consume after training when your body needs carbs to replenish its glycogen stores and recover from exercise. 

For inspiration on what to eat, check out our guide to the Mediterranean diet plan. This dietary pattern includes the foods listed above — and many others. It’s nutritionally sound, flexible, and convenient. 

Of course, if you’re training to lean down and lose weight, we always recommend one of our top sellers: Vintage Burn™. It’s made with all-natural ingredients that will rev up your metabolism and help you torch body fat while maintaining lean muscle mass.

What are your favorite foods for cutting? Perhaps you’d like to share some tips on how to curb sugar cravings while on a diet? Drop a line in the comments section below!