12 Healthy Foods for Weight Loss
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Vaani has been trying to lose weight for a while now. She follows a regular workout routine and makes conscious efforts to eat healthy. But with so much information out there, she often wonders – which foods can actually help with weight loss?
The truth is, there’s no single food or exercise that can magically lead to weight loss. However, making the right food choices and combining them with regular exercise
. Eating the right foods can help by keeping you full for longer, improving digestion, supporting metabolism, and providing essential nutrients. Regular exercise further enhances these efforts by helping to burn calories, build muscle, and improve overall fitness.
If you’re someone like Vaani, trying to eat better and make healthier choices, then this blog is for you.
In this article, we’ll share a list of foods that help you lose weight quickly, simple ways to include them in your daily diet, and practical tips to make the most out of your meals and workouts.
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12 Healthy Foods for Weight Loss
Choosing the right foods can make losing weight easier. Weight loss-friendly foods are filling, healthy, and low in calories, helping you stay full and on track with your goals.
These foods help by boosting your metabolism, reducing hunger, and giving your body the nutrients it needs without adding extra calories. Including foods that help you lose weight quickly in your diet can make your journey smoother and more effective.
Here are 12 healthy foods to keep you energized and support your weight loss!
1. Whole Eggs (including egg yolk & white)
- Whole eggs were once avoided due to their high cholesterol content in the yolk, but they are now recognised as one of the best weight loss-friendly foods thanks to their ability to keep you full and provide essential nutrients.
- If you have borderline LDL levels of bad cholesterol, or if you have a high LDL level, then steer clear of yolk and first speak to your doctor about it.
- Otherwise, if you are okay with having eggs in your diet, you can easily incorporate them into your daily diet or as your doctor suggests.
- Eggs are very nutrient-dense and are high in protein as well as fat content, which will keep you feeling full for a long.
How to Include Them in Your Diet: Use boiled egg slices or omelette as a spread on your roti and sprinkle them with black pepper. You can add boiled crushed eggs to your curries to make the gravy thicker. Eggs or egg chillas can also be a quick way to get your dose of eggs.
2. Leafy Green Vegetables
- Add a variety of leafy green vegetables to your diet as these are a great way to keep you full, are tasty and at the same time will also help you in losing weight.
- The fiber and nutrients found in green leafy vegetables are a great option to help you stay hydrated and keep feeling full, thus reducing any hunger pangs.
- Instead of only using palak or spinach, you can try out other green leafy vegetables such as spring onions or haraa pyaaz, arbi patta, mooli patta, amaranth, gongura, methi, sarso, and so on.
How to Include Them in Your Diet: Add a mix of green leafy vegetables to your omelettes, chilla’s, paranthas, dals, and even in your salads (after boiling them). You can also have it as a sabzi or add it to chicken and non-veg dishes.
3. Lean Meats
- If you are someone who eats and loves meats, going on a lean meat diet can help you achieve your weight loss goal faster.
- Lean chicken has a very high content of iron as well as protein.
- Also, lean cuts will have lesser saturated fats than other cuts.
How to Include Them in Your Diet: Try grilled meats, air-fry them, boil them and add salads to your regular diet.
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4. Fish
- Fish, especially fatty fish like Rohu (Carp), Hilsa (Ilish), Indian Mackerel (Bangda), and Sardines (Pedvey), are excellent sources of protein and omega-3 fatty acids. These are crucial for heart health, brain function, and reducing inflammation in the body.
- Why fish is great: Fatty fish provide healthy fats that support weight management, improve cholesterol levels, and keep the heart healthy. They are also packed with vitamin D and selenium.
How to Include Them in Your Diet: Include fish in your meals by grilling, steaming, or lightly frying it with minimal oil. Prepare dishes like fish curry, tandoori fish, or a tasty fish fry.
5. Cruciferous Vegetables
- Cruciferous vegetables are vegetables such as cauliflower, cabbage, and so on.
- These are high in fiber content.
- These are low in energy density, meaning they have a lesser calorie content and are good for those who are trying to lose weight.
How to Include Them in Your Diet: Try making cauliflower fried rice by grating cauliflower and making it the same way as regular fried rice with soy sauce, vinegar, and vegetables. Instead of rice, use cauliflower. You can also make cauliflower or cabbage paranthas and add them to your salads.
6. Vegetables
Gourds, such as lauki (bottle gourd), tori (ridge gourd), tinda (apple gourd), and kaddu (pumpkin), are excellent choices for anyone aiming to eat healthily and manage weight. These vegetables are low in calories, high in water content, and packed with fiber, making them filling and gentle on the digestive system. They help you stay hydrated and provide essential nutrients like vitamins A and C, which support immunity and overall health.
How to Include Them in Your Diet: You can prepare them in many ways – lightly stir-fried, steamed, or as part of a simple curry.
7. Dals and Lentils
- In your search for foods for weight loss, the very simple Indian food item, that is dal, is a powerhouse when it comes to helping you lose weight.
- Almost all Indian kitchens have some or the other dal in store. Some great dals that are especially beneficial in weight loss are black urad dal, toor dal, and pink or yellow masoor dal.
- Chana dal, which is also known as chola dal or Bengal gram is a great source of protein.
- About a cup of the same has about 9grams of protein, which will keep you feeling full and satiated and prevent any in-between meals hunger pangs.
How to Include Them in Your Diet: Have it in your khichdi, have it as a stuffing for paranthas, grind it to a powder, and add to your dosa and chilla batter, or have it with boiled red or brown rice.
8. Dairy
Dairy products are a rich source of essential nutrients like high-quality protein, calcium, and vitamins that are crucial for overall health. They are versatile and easy to include in daily meals, making them an excellent choice for those aiming to maintain a healthy diet and manage their weight.
- Low-Fat Paneer (Chenna)
Paneer is a protein-packed dairy product that helps keep you full for longer and reduces hunger cravings. Low-fat paneer retains all the goodness of regular paneer but with less fat, making it ideal for weight management. It can be used in various ways—added to curries, tossed in salads, or grilled with spices for a tasty and healthy snack.
- Curd and Yogurt
Curd and yoghurt are excellent for digestion due to their probiotic content, which promotes gut health. They are cooling and versatile, perfect for hot weather or after a meal. You can enjoy them plain, mix them with fruits, or prepare raita or chaas (spiced buttermilk) for a refreshing and nutritious option.
- Low-Fat Milk
Low-fat milk provides essential nutrients like calcium and vitamin B12 without the extra fat of full-cream milk. It supports bone health and muscle maintenance while being light enough for daily consumption. Use it in cereals, vegetable smoothies, or have it plain with a pinch of turmeric for added benefits.
9. Nuts
Nuts like almonds, walnuts, cashews, and pistachios are rich in healthy fats, protein, and essential nutrients like magnesium and vitamin E. They help keep you full for longer, support heart health, and boost energy levels.
How to Include Them in Your Diet: Enjoy a handful of nuts as a snack, sprinkle them on salads, mix them into your breakfast porridge, or blend them into smoothies.
10. Fresh Fruits
Fresh fruits like apples, oranges, guavas, and berries are rich in fiber, vitamins, and antioxidants.
Fruits are low in energy density, meaning they provide fewer calories while keeping you full. They are also packed with natural sugars and nutrients that help maintain energy without adding unhealthy calories.
How to Include Them in Your Diet: Prepare a fruit salad or fruit chaat, or simply enjoy them as a quick snack. Combine fruits with nuts for a healthy and filling snack option.
11. Seeds
Seeds are small but packed with goodness. They are full of fiber, healthy fats, and important nutrients that help keep you fit and healthy. We have listed 5 most commonly used seeds so that you can add them to your meals.
a) Chia Seeds
Chia seeds are full of fiber, omega-3 fatty acids, and protein. They are great for digestion, heart health, and managing weight.
How to Include Them in Your Diet: Soak chia seeds in water or milk overnight. Once they turn soft and jelly-like, add some fruits, dry fruits, or a pinch of stevia powder and drink it.
b) Sabza (Basil) Seeds
Sabza seeds, often used in cooling drinks like falooda, are rich in fiber and omega-3 fatty acids. They can help with weight management and digestion.
How to Include Them in Your Diet: Soak sabza seeds in water or milk for a few hours until they swell up and become soft. Add them to puddings, drinks, or desserts for a refreshing and healthy touch.
c) Flaxseeds (Alsi Ke Beej)
Flaxseeds are rich in fiber and omega-3 fatty acids. They are good for digestion and help keep your heart healthy.
How to Include Them in Your Diet: Grind flaxseeds and mix them into chapati dough, sprinkle them on curd, or add them to your dal or sabzi.
d) Sunflower Seeds (Surajmukhi Ke Beej)
Sunflower seeds are full of nutrients like vitamin E and magnesium, which help boost energy and keep your skin healthy.
How to Include Them in Your Diet: Eat them as a snack, mix them in your nuts and dry fruits, or sprinkle them on your salad for extra crunch.
e) Pumpkin Seeds (Kaddoo Ke Beej)
Pumpkin seeds are high in protein, zinc, and magnesium. They are good for immunity and help improve sleep quality.
How to Include Them in Your Diet: Roast pumpkin seeds lightly with a pinch of salt for a crunchy snack, or add them to soups and chutneys for extra flavor.
Tip: Try adding a mix of these seeds to your meals regularly. They are easy to use, add variety to your food, and help you stay healthy!
12. 6 Super Easy to Make – Traditional Drinks
Traditional drinks are not just flavorful but also packed with health benefits. They are easy to prepare, provide essential nutrients, and support overall well-being. These beverages are perfect for staying hydrated and energized, especially in warm weather or after meals. Here are 6 refreshing traditional drink options that you can try:
i) Sattu
Sattu is a protein- and fiber-rich drink that is both cooling and filling. It aids digestion and keeps you energized throughout the day. To prepare, mix sattu with water, a pinch of salt, or chat masala for a refreshing and nutritious drink. It’s an excellent choice for a midday snack or post-workout refreshment.
ii) Chaas (Buttermilk)
Chaas, made from curd, is a light and hydrating drink that supports digestion and helps cool the body. Adding roasted cumin powder, salt, and a pinch of mint makes it even more flavorful and beneficial. Perfect after meals or as a refreshing drink during the day.
iii) Soups
Vegetable and lentil soups are light, nutrient-dense, and filling. They make for a perfect snack or meal accompaniment. Soups are versatile – you can prepare clear vegetable soup, dal shorba, or add spices for flavor without adding excess calories.
iv) Green Tea
Green tea is known for its antioxidant properties, which help boost metabolism and support weight management. Sipping on a warm cup of green tea can also be calming and refreshing.
v) Kokum Water
Kokum water, made from kokum fruit, is a traditional cooling drink with digestive benefits. It’s slightly tangy and can be sweetened with a stevia powder if needed. It’s particularly helpful in hot weather to prevent dehydration.
vi) Herbal Tea
Herbal teas, such as tulsi or ginger tea, are caffeine-free and loaded with natural benefits. They aid digestion, soothe the throat, and promote relaxation. You can customize them with spices like cardamom or cinnamon for added flavor and benefits.
7 Simple Tips to Help You Lose & Maintain Weight
In addition to eating healthy, here are a few tips that can further help you lose weight, along with the foods for weight loss.
- Always have breakfast, as this will make sure you get all the nutrients right in the morning and it keeps you feeling energetic and satiated.
- Maintain a meal time. For instance, if you have lunch at 12:30, try and have it every day around the same time.
- Have healthy snacks in between your meals so that you are not tempted to have high sugar or high carbs foods in the day.
- Snack on fruits throughout the day so that you get essential fiber and omega-3 fatty acids that will supply essential nutrients to help you lose and maintain weight.
- Have a healthy exercise routine. This will also help you burn off any excess calories and help you in your overall weight-loss journey.
- Stay hydrated and have enough fluids along with water, such as chhaas, raita, soups, dals, and so on.
- Use a smaller plate and bowl for your meals so that you do not feel like taking extra food than you actually need.
How We At Fitterfly Can Help You?
At Fitterfly, we know that losing weight isn’t just about following a diet – it’s about making lasting changes that fit into your daily life. That’s why we offer personalized plans designed to match your lifestyle, food habits, and health goals.
Our team of Nutrition, Fitness, and Success Coaches work with you to create meal plans using familiar, locally available foods like roti-sabzi, dal, and seasonal fruits, making it easy to stay on track without giving up the foods you love.
We focus not just on what you eat but how and when you eat, helping you with portion control and meal timing to manage hunger and energy levels throughout the day. Along with healthy eating, we guide you on the right exercises, whether it’s walking, yoga, or strength training, to help you lose weight effectively.
We also understand that staying motivated can be tough, which is why our Success Coaches support you every step of the way, helping you stay committed and build healthy habits for life.
At Fitterfly, we don’t believe in quick fixes; we help you achieve sustainable weight loss in a way that works for you. Check out our Weight Loss Program for more information. You can also call us on 08046807733 to know more.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Which food is best for weight loss?
Foods that are naturally rich in fiber and protein, such as lentils, dals, eggs, fish and whole grains like millets, are excellent for weight loss. Vegetables like lauki, tori, and leafy greens, along with low-fat paneer and curd, are also highly effective.
What is the best natural weight loss food?
Natural foods like sattu, chaas, fresh fruits like guava, and spices like jeera, methi, and dalchini are among the best for weight management. They help improve digestion, regulate hunger, and support metabolism.
What are the foods to eat for constantly hungry people wanting to lose weight?
For those who feel hungry often, meals that include fiber-rich vegetables like gourds, and beans, paired with whole grains and protein sources like curd, dal, or fish, are ideal. Roasted chana and fresh fruits like oranges or apples are great options to curb hunger between meals.
What is a healthy food for weight loss for a full day?
A typical day could include what you love to eat, but all in controlled portions and moderation. You can have a breakfast of roti-sabzi, sprouts, egg omelette, or vegetable chilla; a lunch of dal, rice, and sabzi, chicken curry, and fish along with salads; an evening snack of buttermilk with roasted nuts or chana; and a dinner of light soup with chapati and sautéed vegetables etc. These meals provide the necessary nutrients while keeping calorie intake in check.
What are the best foods to lose belly fat?
Foods like dals, leafy greens, lauki, methi, and foods prepared with spices like turmeric and black pepper are beneficial for reducing belly fat. Including fresh curd, high-fiber fruits like papaya, and whole grains in your meals can also support this goal.
What food burns the most weight?
While food alone doesn’t burn fat, spices like jeera, ajwain, and methi can boost metabolism. Lentils, whole grains, and leafy vegetables help maintain a calorie deficit by keeping you full and reducing hunger pangs.
Which food is best for quick weight loss?
There's no magic food that leads to quick weight loss. It's a journey, not a quick fix. Simple meals like dal, steamed rice, sabzi, and light soups can help with healthy weight management. Avoiding heavy and fried foods while adding fresh fruits, vegetables, and lightly cooked curries helps balance calories and nutrients.
Which home ingredient is best for weight loss?
Common ingredients like sattu, jeera, methi, and ajwain are incredibly effective. These improve digestion and metabolism, supporting weight loss when consumed regularly as part of balanced meals
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