What to Eat to Lose Weight

Posted by

Have you tried the Grapefruit Diet? How about the Cabbage Soup Diet? Or the 10-Day Military Diet? All of these diets have one thing in common. They claim to rely on a particular food or combination of foods to trigger your body’s metabolism and accelerate your weight loss. The problem is, of course, that all of these diets have been roundly debunked as junk science. Or have they? The Academy of Nutrition and Dietetics say there are foods that help you lose weight, either by curbing your cravings, helping you feel full longer or kicking up your metabolism. Add a few of these foods to your grocery list and watch your weight loss efforts pay off.

What to Eat to Lose Weight

Losing weight is not just about the calories.
What you eat can make a big difference
– image copyright @ Championship Catering


Have that first course of soup with your meals and you’ll probably eat less because you’re fuller. The soup should be broth-based and have between 100 and 150 calories per serving.

Dark Chocolate

Yes, chocolate can help you lose weight! In one study from Denmark, people who had a square of dark chocolate ate about 15% less pizza later in the day.

Cheese Omelet

Okay, not just a cheese omelet, but any protein-rich breakfast can help you lose weight. In one study, women who ate a breakfast with 35 grams of protein ate less food than those on any other diet. Front-load your daily calorie intake with a 350-calorie diet that has 35 grams of protein and you’ll naturally eat less for the rest of the day.


An apple a day keeps the pounds away. There’s one caveat, though. It has to be an actual apple, not apple juice or applesauce. The fiber in the fruit blunts your appetite in a way that juice and cooked fruit doesn’t.


Beans, beans, they’re good for your heart — in ways you never imagined. Beans and other legumes are high in protein and fiber, and they take a long time to digest. You feel full longer, and naturally eat less.


Yup, grapefruit really is a weight loss activator. Researchers in several studies have found that people who eat half a grapefruit before each meal — and make no other changes to their diet — lost an average of 3.5 pounds over the course of 12 weeks. Be aware, though, that grapefruit or grapefruit juice can interfere with lots of medications, so check the prescription labels or meds you take, or ask your pharmacist about it.


Yogurt appears to be closely linked to weight loss. It may be because the active, live bacteria in yogurt — the probiotics — support your own gut bacteria and help digest food properly. Keep in mind, though, that lots of common yogurt brands are high in sugar and calories. Make your own at home and you can control the ingredients.

Keep these foods in mind when you’re planning your menus and you’ll see your weight loss efforts really pay off.