Which are the best weight loss foods?

The calories we get from the food we eat are very important because it acts as a fuel to keep our body working. The excess calories that we take in are converted into fat deposits or “reserved energy”. The fat deposits can be burned by doing regular workouts, sports, and any other activities that require energy.

However, because people are so busy with their job, family, and any other things as well as the preference of staying at home to relax during weekends, the excess fats are left unburned and accumulated overtime causing the person to gain weight.

Every 3,500 excess calories that we put inside our body allows us to gain one pound, and every 3,500 calories we burn shed off a pound. Since it is easier to control the amount of calories we put inside the body than doing intensive workouts to burn it off, this article aims to provide information on which are the best foods for weight loss.

There are a lot of diet programs available today; high protein diet, low calorie diet, low-fat diet, no-fat diet, low-carb diet, no-carb diet, water therapy diet, and even starvation diet. These diets could probably help you lose weight, however losing weight does not necessarily equal to being healthy. So, health professionals certainly agree on one diet, and that is eating a balanced diet.

A balanced diet is composed of a daily meal that contains the recommended amount of carbohydrates, protein, fats, calcium, and vitamins and minerals. If you want to lose weight, the adjustment happens on the amount of calories you take in everyday; eat low-calorie foods from all the food groups daily. You have to remember though that you should not go below more than 10%-20% from your daily recommended calorie requirement because your body needs energy to perform its physiologic functions like the blood circulation, respiration, and pumping of the heart.

Carbohydrates from whole grains

Carbohydrates from whole grains are important energy source; the less processed they are, the more nutrients and fiber they contain. Nutritionists recommend eating 6-11 servings from this food group per day. For example:

Food   per 100 grams or 3.5 oz Calories
Crackerbread 17 cals/slice
Rice cake 28 cals/slice
Ryvita Multi grain 37 cals/slice
Porridge oats with water 55 cals
Boiled potatoes 70 cals
Boiled Noodles 70 cals
Boiled Macaroni 95 cals
Boiled Spaghetti 101 cals
Pasta (wholemeal boiled ) 105 cals
Brown rice 135 cals
Rice (white boiled) 140 cals


Protein plays a major part in the building and repairing muscles. Lean muscles help in metabolism, thus resulting to faster weight loss. It is recommended to eat 2-3 servings of protein each day.

Food Calories per 100 grams or 3.5 oz
Cockles 50 cals
Mussels 90 cals
Prawns 100 cals
Cod fresh 100 cals
Lobster boiled 100 cals
Tuna tinned water 100 cals
Crab fresh 110 cals
Haddock fresh 110 cals
Kipper 120 cals
Trout fresh 120 cals
Halibut fresh 125 cals

Vitamins and Minerals from Fruits and Vegetables

It is recommended to eat 2-4 fruit servings and 2-5 vegetable servings per day. The nutrients we get from this food group like fiber help in cleansing the body. Other nutrients like Vitamin C, Iron, and Folic Acid helps in making our body strong and healthy.

Food Calories per 100 grams or 3.5 oz
Spinach 8 cals
Cucumber 10 cals
Celery (boiled) 10 cals
Lettuce 15 cals
Mushrooms raw 15 cals
Tomato cherry 17 cals
Courgette 20 cals
Watercress 20 cals
Leek (boiled) 20 cals
Blackberries 25 cals
Broccoli 32 cals
Grapefruit 38 cals
Apple 44 cals
Kiwi 50 cals
Banana 65 cals


Try to have 2-3 servings of dairy products daily because it provides us with stronger bones and healthier teeth, thus helps in preventing osteoporosis and bone breakage when doing workouts or sports.

Food Calories per 100 grams or 3.5 oz
Milk Soya 36 cals
Milk skimmed 38 cals
Yogurt reduced fat 45 cals
Yogurt natural 60 cals
Cottage cheese low fat 80 cals
Cottage cheese 98 cals
Fromage frais 125 cals


Eat fats in moderation as this contains very high calories. It is recommended to use low fat alternatives like non-stick cooking spray when cooking food. Avoid foods that are high in saturated fat as they raise the bad cholesterol level; instead eat fats that are high in monounsaturated which lowers the bad cholesterol.

Food Calories
Non-stick cooking spray 0 calories
Low Fat Mayonnaise Dressing 15 cals/tbsp.
Fat free Ranch Dressing 48 cals/2 tbsp.
Avocado 50 cals/30 grams
Margarine 75 cals/tbsp.
Canola Oil 120 cals/tbsp
Extra Virgin Olive oil 125 cals/tbsp

Use the above as a guide in planning your daily meal. It is highly recommended to plan your meal a night or a week before so you can calculate the amount of calories you will take in ahead of time thus avoiding over consumption of calories. You may use free online food calculators in case the food you are planning to eat is not listed here. With commitment and discipline, you will achieve the lean and healthy body you always wanted in no time.

About the author

Hara Hagikalfa

Hara Hagikalfa completed her BSc(Hons) in Health and Exercise Science, Sports Science and Medicine. She is a certified Personal Trainer and Pilates instructor. You can learn more about Hara and connect with her on Facebook


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    im only 15 but im looking for ways to loose weight. im a dancer so i get exercize 4times a week for hours but i still have stuburn love handles, a little belly, and wiggley arms. im far from fat or even chubby but i want a better looking body. im with dancers everyday and they have these amazing bodies and i cant compare. i know im not eating right and i want to know how to change that. please help for the sake of my selfconfidence

  • bailey, you should do pilates or some other type of excercise, gain more muscle to replace the extra space from where fat would be. im a dancer myself.