50 Best Foods for Weight Loss, According to Dietitians and Doctors

When you have a craving for something sweet, reach for an apple. “One large apple has 5 grams of fiber and 14% of your daily vitamin C—important for your immunity and for keeping weight off,” writes Mehmet Oz, M.D., in his book Food Can Fix It. To start your day right, try this quick and easy Apple-Cinnamon Yogurt recipe.

Both of these veggies contain plenty of fiber and prebiotics (which fuel the good bacteria in your gut to help your digestive system function efficiently). This recipe for Artichokes with Lemony Dressing makes for a great appetizer or side dish.

“This creamy fruit is a great way to get that healthy fat, a component that’s key to incorporate at meals, to add flavor and texture to dishes,” says Carolyn Williams, Ph.D., R.D., author of Meals That Heal. “Perhaps even more importantly though, is that fact that they leave you feeling content and satisfied which is what will enable you to stay on track with weight loss efforts.” When you’re in a pinch, use this hack to ripen your avocado in less than a day.

“Bananas are a great source of fiber, vitamins and minerals including potassium and vitamin C,” says Sophie Matthews, specialist dietitian at The Hospital Group. “They also have a low glycemic index which can help to prevent peaks in blood sugar levels.” If you need even more motivation to add bananas to your menu, check out all these other health benefits they carry.

“Most people only know barley as something to throw into soup, but it’s fantastic as a base for grain bowls and breakfast bowls,” says Frances Largeman-Roth, R.D.N., author of Eating in Color and creator of the FLR VIP Program. “Barley is highest in fiber of all the whole grains. One type of fiber it contains, beta-glucan, helps reduce LDL (bad) cholesterol, stabilize blood sugar, and boost the immune system. Barley is also rich in resistant starch, a type of carbohydrate that acts like fiber, helping you feel full longer, which can boost weight loss.” Bored of your usual work lunch? Try this Spinach and Barley Salad.

No matter what color bell pepper you choose, you’ll be loading up on vitamins, minerals, and fiber, but very few calories. They’re also versatile—sauté them, turn them into a soup, stuff them, roast them, or eat them raw.

“Berries like blueberries, strawberries, and raspberries are packed with fiber which helps to slow the digestive process,” says Williams. “The result is that you feel fuller longer, and your blood sugar is kept in check, which can be key for keeping tabs on appetite and cravings. All berries are also packed with antioxidants and phytochemicals that reduce the risk of inflammation leading to obesity and metabolic syndrome.”

Biltong is a dried, cured meat served as strips. “The Kalahari version in particular is a simple snack that packs in 32 grams of protein and 160 calories, making it an excellent addition to a weight loss diet,” says Josh Axe, D.C., D.N.M., C.N.S., clinical nutritionist and author of several books including Eat Dirt. “Protein works to lower levels of ghrelin, the hormone responsible for stimulating hunger, to help curb cravings and increase weight loss.”

“Crunchy, cruciferous vegetables like these are loaded with fiber so they help fill you up without adding a lot of extra calories,” says Autumn Calabrese, Beachbody and celebrity fitness trainer. This Roasted Broccoli with Orange is the pop of flavor your dinner table has been waiting for.

Cabbage might seem like a boring pick, but there are so many things you can do with it while still getting all the health perks (like more fiber!). Braise, sauté, add it to salads, or use it as a wrap for other foods.

If you haven’t realized yet that fiber is great for losing weight, here’s another reminder! Carrots are low in calories and high in fiber. Plus, the baby ones make it super easy to snack on, without the mess of peeling and chopping.

You see it everywhere now—from frozen pizzas to macaroni and cheese. While heavily processed versions of the vegetable aren’t always healthy, cauliflower itself is a very smart choice for weight loss. Try making your own cauliflower rice in a food processor or buying packaged cauliflower rice that doesn’t have a bunch of ingredients added in. Or, to enjoy the veggie in its original form, make this Spicy Charred Cauliflower recipe.

“In addition to adding a kick of flavor to your favorite foods, cayenne pepper may also help increase weight loss as well,” says Dr. Axe. “This is thanks to the presence of a compound called capsaicin, which helps enhance feelings of fullness, reduce cravings and speed up your metabolism.” You can add it to smoothies, mix it in soups, or use it to boost the flavor profile of vegetables like those in this Spiced Grilled Eggplant with Fresh Tomato Salad.

It may have a reputation for being the boring sidekick for buffalo wings, but it’s one of the best snacks you can chomp on when you’re trying to lose weight. It’s got a ton of fiber to fill you up and it’s perfectly paired with a few nuts or a little Greek yogurt.

“These tiny seeds are loaded with fiber and healthy alpha linolenic acid (ALA) fatty acids, a type of plant-based omega-3,” says Largeman-Roth. “Chia seeds can also absorb up to ten times their weight in water, which not only helps you feel full, but can keep you hydrated, the reason why chia is so popular with athletes. I like fueling up before morning runs with Health Warrior’s Chia Bar in mango. It’s delicious and the perfect size (100 calories, 4 grams of fiber, 3 grams of protein, and just 3 grams of sugar) when you don’t have time for a full meal.”

Oranges, grapefruits, and the like are jam-packed with antioxidants and fiber (just don’t cut out the fibrous membrane!). While antioxidants won’t necessarily cause you to shed pounds, they protect your cells from damage, reduce inflammation, and more. A clementine or orange is also a smart alternative to candy or other sugar-laden treats when a sweet craving hits.

It’s not your mom’s diet food—and its benefits go well beyond weight loss. “Cottage cheese contains essential nutrients including B vitamins and calcium and is high in protein,” says Matthews. “Try cottage cheese on rice cakes for a low-fat lunch option and add your own herbs and spices to tantalize your taste buds.”

Cucumbers are mostly made of water so they fill you up without loading you up with fat and calories. It might help to slice one up in the morning and nibble on pieces throughout the day when you get the urge to snack. For even more ideas, check out these tasty cucumber recipes.

Soybeans are an excellent source of plant-based protein as well as fiber. If you buy them in the shell, it prevents you from eating them too fast or overeating. Some grocery stores (like Trader Joe’s) sell them frozen and pre-blanched so all you have to do is grab a handful and pop them in the microwave for a little bit or wait for them to thaw. To kick things up a notch, prep this easy Sesame Edamame with Scallions recipe.

“Eggs are not only a great source of high biological value protein—about 7 grams per egg—but also extremely versatile and better yet portable, which is great when you are confronted by that mid‐afternoon-too‐early‐for‐dinner‐but‐starving type of hunger,” says Katarina Burton, M.S., R.D., bariatric dietitian at The Hospital Group. “One of my favorite mid‐week, quick dinner solutions is a spinach and feta omelet.”