The Secret to Losing Weight and Keeping it Off: Foods to Eat

Achieving and maintaining a healthy weight seems like a constant battle for many. The plethora of diets and exercise routines can overwhelm the journey toward weight loss and often lead to fleeting results.

However, the secret to losing weight and keeping it off is not found in the latest fad diet or fitness trend—it lies in a profound embrace of consistent, balanced nutrition. Here are some of the best foods to eat for weight loss.

Healthy, Low-calorie Foods for Weight Loss

1. Cucumber

Cucumbers are a refreshing, low-calorie food that can help you lose weight. One cup of cucumber slices contains only 16 calories and 2 grams of fiber.

Cucumbers are a good source of several vitamins and minerals, including Vitamin K, Potassium, and Manganese. They’re also a good source of antioxidants, which can help to protect against disease.

In addition to their nutrient content, cucumbers provide several other health benefits and are often used as a natural remedy for headaches, constipation, and bad breath.

2. Potatoes

Although potatoes get a bad rap because most people think about the high fat in potato chips and French fries, potatoes are surprisingly low in calories. One medium-sized potato contains only 160 calories and 4 grams of fiber — making it a perfect addition to your weight-loss diet.

Potatoes are also packed with nutrients like Vitamin C, Potassium, and Iron and are a good source of resistant starch, a type of fiber that can help promote weight loss by increasing feelings of fullness.

Potatoes are not just filling; they also have a unique compound that can aid in decreasing hunger and overall food consumption.

3. Cauliflower

Cauliflower is a low-calorie veggie that can help you lose weight. One cup of raw cauliflower contains just 25 calories and 3 grams of fiber. Cauliflower is an excellent source of several vitamins and minerals, including Vitamin C, Vitamin K, and Potassium. It’s also packed with antioxidants that can help protect your cells from damage.

This food is a great source of fiber, which can help promote weight loss by keeping you full for longer. Try adding cauliflower to your next meal for added nutrients and fiber.

4. Berries

One cup of blueberries contains only 84 calories, 4 grams of fiber, and 24% of your daily value for Vitamin C. Berries are one of the most nutrient-dense and low-calorie fruits.

Berries contain antioxidants, which can help reduce inflammation and protect against disease. They are incredibly rich in fiber, and this dietary powerhouse can help you on your weight loss journey. The soluble fiber in Berries slows down food movement through the digestive tract, causing reduced hunger and a prolonged feeling of fullness.

Add berries to smoothies, oatmeal, yogurt, and salads, or eat them as a snack. Pick up some fresh berries the next time you’re at the grocery store. 

5. Eggs

Eggs are a powerhouse of nutrition and contain only 78 calories per large egg. You can enjoy eggs as a part of your healthy breakfast with whole-grain toast and a few slices of avocado, or you can have them hard-boiled as a snack.

Eggs are packed with protein, which helps keep you full for longer periods and has been shown to help regulate weight. They also contain essential vitamins and minerals like choline, vital for brain development. This food is also a good source of omega-3 fatty acids, which help protect your heart health.

According to the American Heart Association, an egg a day is generally acceptable for most people; however, those with high blood cholesterol or who suffer from diabetes and heart failure should be mindful of their intake and limit eggs to maintain good health. Choose organic or pasture-raised eggs to get the highest quality nutrition from your food.

6. Oats

Oats are a great source of fiber and have many health benefits, including aiding weight loss. One cup of cooked oats contains about 166 calories, 5 grams of protein, and 4 grams of fiber — perfect for keeping you full until your next meal. 

Oats provide essential vitamins and minerals such as Potassium, Phosphorus, Magnesium, and Iron. They also contain powerful antioxidants which help protect against heart disease and cancer. So why not add some oats to your breakfast or snack? They taste delicious and can easily be made into oatmeal, muffins, granola bars, or other tasty treats.

7. Soup

Soup is one of the best food options to get nutrients while keeping your calorie count low. It can be made with almost any combination of ingredients and is filled with fiber, vitamins, minerals, and flavor. Plus, it’s super easy to make and very cost-effective! Soup also has a high water content which helps you stay hydrated throughout the day.

The exact brand or type of soup can vary, but many soups contain about 30-60 calories per cup. Some soups, especially creamy soups, can be high in calories, so it’s important to check labels and choose lower-calorie options.

8. Chia Seeds

Chia seeds are a nutrient-packed superfood that can help you lose weight. One ounce of chia seeds contains only 138 calories yet provides 4 grams of protein and 9.8 grams of fiber — an impressive combination for promoting weight loss and reducing hunger cravings. 

In addition to their high nutritional content, chia seeds are a great source of antioxidants and omega-3 fatty acids — essential for your health. Chia seeds are incredibly versatile, so adding them to your diet is easy. Sprinkle some on your morning oatmeal or blend it into your favorite smoothie.

9. Grapefruit

Grapefruits are low-calorie fruit with many health benefits. A 100-gram grapefruit contains only 42 calories yet provides 3 grams of fiber and almost half your daily value for Vitamin C.

Not only do citrus fruits such as grapefruits offer plenty of vital nutrients and beneficial plant compounds, but they also possess antioxidant and anti-inflammatory properties. These properties can help support your cardiovascular health, cognitive functioning, and other body systems. Adding them to your daily dietary regimen will make you healthier overall!

You can eat grapefruit straight or mix it with other fruits for a delicious snack or breakfast. 

10. Watermelon

Watermelon is a low-calorie, nutrient-rich fruit that can help you reach your weight loss goals. A 100-gram serving of watermelon contains only 30 calories and provides almost 1 gram of fiber.

Watermelon is an excellent source of Vitamins A, C, and B6, as well as potassium and magnesium. Eating watermelon will give your body the nutrients it needs while keeping your calorie count low.

Watermelon is incredibly versatile and can be enjoyed plain or blended in smoothies. It’s also great for grilling or roasting with other vegetables — a great way to boost your nutrient intake without adding many calories!

11. Apples

Apples are a great snack choice if you’re looking to lose weight. Apples are low in calories yet high in fiber and vitamins, making them nutritious and delicious snacks. A medium-sized apple contains only 95 calories and provides 4.4 grams of dietary fiber.

Apples can be eaten plain, cooked into dishes, or blended into smoothies. Apples also pair well with other fruits and vegetables making them a great addition to any meal.  The high fiber content of apples makes them an excellent choice for those looking to lose weight. Eating apples can help keep you fuller for longer and reduce the urge to snack between meals.

12. Broccoli

Broccoli is a nutrient-dense vegetable that can help you lose weight. A 100-gram serving of broccoli contains only 34 calories and provides 2.6 grams of fiber. Broccoli is also a great source of vitamins C and K, folate, calcium, and magnesium. Broccoli supports bone health and reduces inflammation, essential for weight loss. 

You can eat Broccoli cooked or raw in salads and other dishes or steam it with other vegetables for a delicious side dish. Adding broccoli to your diet boosts your nutrient intake and facilitates weight loss.


Adding nutrient-rich foods to your diet is essential for successful weight loss. All these foods are low in calories yet high in vitamins, minerals, and beneficial plant compounds. Eating them can help improve your overall health while keeping your calorie count low. Your body will thank you!

This article was produced on Health Makes You.

Jude Uchella

Jude Uchella is a passionate research writer whose work has been published on many reputable platforms, including MSN, Wealth of Geeks, and more! He prioritizes research, writes comprehensively, and only shares factual and helpful content. He is a reader’s delight!

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