We must have experienced, how much challenging it is to loose those extra pounds. It needs a great deal of dedication to get into shape. Being healthy and staying fit is all we dream of. But, if we lack understanding regarding food habit, then we are simply beating around the bush. Some simple and fundamental knowledge about what food to eat when trying to lose weight, will save you a lot of effort.

There are many diet schedules advertised these days for very quick weight loss. However, these diet regimes not only lead to nutrient deficiency but also are dangerous for our body. Further all these temporary weight loss formulas result in ‘rebound weight gain’ once normal diet is resumed. 

More holistic approach for weight loss is making long term healthy choices of food and acquiring a healthy lifestyle. Below are list of food to eat when trying to lose weight. These are worth including in your diet.

1. Whole fruits


Whole fruits like apple, grape fruit, blue berries are rich in fibres, vitamins and antioxidants. These result in fullness in stomach. Though sugar is present in fruits, but here its quantity is acceptable. Besides, sugar from whole fruits gets absorbed gradually.

On the other hand, is you want to lose weight eating fruit then, you should keep away from fruit juices. Reason being, it leads to prompt rise in blood sugar level.

Fruits like mango, jack fruit and custard apple possess higher calorie. So these are the fruits to avoid to lose weight.


If you want fruits to eat to lose weight then Avocados is the best. Avocados is abundant in fibres, MUFA (healthy fat) and low in carbs. Hence it is entitled as a  new generation ‘superfood’.

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2. Green vegetables 


Cabbage, broccoli, spinach, lettuce, cucumber are some of the green vegetables which are ample in fibres and depleted in calories. Green vegetables will always top natural weight loss foods list.

Fibres bring a sense of satiety in gut. Furthermore fibres hinder carbohydrate absorption. Thus, helpful in curtailing belly fat. Thus these foods help loose weight on stomach. Plus, it prevents constipation.

Likewise, vegetable soup is also beneficial for weight loss. Unless, it contains cream or oil.

3. Legumes, beans and pea


Legumes, beans and peas hold significant amount of protein and fibre. Moreover, these are limited in calorie.

When consumed, these soak up water and swell. Hence, these varieties of food remain inside bowel for longer duration. Consequently, these foods avert hunger spike.

Hence these are foods for loosing weight and building muscle.

4. Dry fruits


Dry fruits like almond and pistachio are packed with MUFA, vitamins, minerals and antioxidants. These are delightful and healthy snacks alternatives with low calorie.

Walnut has ingredients such as PUFA and omega-3 fatty acids. Because it is a food rich with omega 3 fatty acids , walnut fends off hypertension and heart disease. 

5. Yoghurt


Yoghurt has ‘low glycemic index’. That means, it releases sugar slowly and steady inside body. Thus yoghurt is one of the best food to eat when trying to lose weight.

In addition, yoghurt is known to have probiotic property too. Hence, it is recommended for boosting gut health. 

Nevertheless, you ought to avoid sweetened yoghurt. 

6. Green tea


Green tea is laden with a flavonoid named ‘catechin’. This chemical helps in lowering belly fat. Consumption of green tea elevates basal metabolic rate, which in turn burns calorie.

Dry nuts, blue berries, green leafy vegetables, yoghurt and green tea are also some of the foods that boost immune system.

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7. Whole grains


Millets such as foxtail millet, ragi, quinoa rice are some of the whole grains loaded in complex carbohydrates. That is why, these food grains help to curtail calorie and body fat.

Similarly, oats, barley etc. are also vegan weight loss friendly foods we should incorporate in our diet.

8. Lean meat, fish and egg


Lean meat, fish and egg are sufficiently rich in protein. These ideally belong to list of food for losing weight and building muscle. Fishes like salmon, sardine, tuna etc. are  decent sources of omega 3 fatty acids as well.

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Though previously egg was considered to elevate serum cholesterol level. Regardless, taking it in moderation is useful in cutting down calories.

You need to keep away from processed meat at any cost.

Cottage cheese is alternative to meat for vegans.

What food to avoid when trying to lose weight : 

  1. Carbonated drinks like soda, cola, coke etc.
  2. sweet beverages 
  3. Juices
  4. Ice cream, candy, cakes etc.
  5. Chips
  6. Deep fried foods
  7. Junk foods

Deep fried foods and junk foods contain ‘trans fat’, which is unhealthful. 

Take oils like sunflower, safflower, olive, rice bran oil etc that supply more of PUFA and MUFA. Soybean, flaxseed and canola oil are decent sources of omega 3 fatty acids.

Minimise saturated fat in diet. Ghee and butter should only be taken in moderation.

Take away :

Now you have a clear idea of what food to eat when trying to lose weight. Despite that,  you should never take such foods in excess. If over eaten, then extra calories will add up. 

The purpose of this post is to spread information regarding such foods which are excellent in terms of not only calorie but also nutrition.

Leave your comments below. Also, share this post with your friends and family and help them take a step further towards a healthy life.

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