10 Foods to Eat to Help You Lose Weight

Leafy Greens.

Foods like spinach, kale, and Swiss chard are low in calories but high in nutrients. They are also rich in fiber, which helps you feel full for longer

 Lean Protein

Protein-rich foods like chicken, turkey, fish, lean beef, tofu, and legumes help build and repair muscle, and they keep you feeling satisfied.

Whole Grains

Opt for whole grains like brown rice, quinoa, oats, and whole wheat bread instead of refined grains. They are high in fiber and provide a steady source of energy.


 Berries like strawberries, blueberries, and raspberries are low in calories and high in antioxidants and fiber. They make for a nutritious and satisfying snack.. 

Nuts and Seeds

 In moderation, nuts and seeds (e.g., almonds, walnuts, chia seeds) can be a healthy addition to your diet. They provide healthy fats, protein, and fiber, helping control your appetite.

Greek Yogurt

 Greek yogurt is rich in protein and probiotics, which can support digestion. Opt for plain, non-fat or low-fat versions to avoid added sugars.

Greek Yogurt

Lean Dairy

Low-fat or skim milk, and reduced-fat cheese are good sources of calcium and protein without excessive calories.


 While fruits contain natural sugars, they are also packed with fiber, vitamins, and minerals. Enjoy them in moderation as part of a balanced diet.


. Fill up on non-starchy vegetables like broccoli, cauliflower, bell peppers, and zucchini. They are low in calories but high in nutrients and fiber.


 Beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber. They can keep you feeling full and help control your calorie intake.