Foods to eat for weight loss

In the UK, two-thirds of adults are overweight or obese. Though not a health problem in itself, carrying a lot of excess weight is linked to an increased risk of multiple health conditions including Type 2 diabetes, heart disease, stroke and some cancers.

If you want to lose weight, what you eat matters most – and while no food in itself directly causes weight loss, certain nutrient-dense options can make it that much easier. These foods will help manage hunger and reduce cravings, in some cases activating hormones that encourage weight loss, or encouraging the body to burn more fat, while providing essential vitamins and micronutrients to keep your body operating at its best.

“Overall, when aiming for weight loss, focusing on whole, nutrient-dense foods is key,” says Ulrike Kuehl, head of nutrition at metabolic health app Lumen. “This approach helps regulate appetite and, when paired with adjusting carbohydrate intake to match physiological needs, it can also promote metabolic flexibility.

“Metabolic flexibility means the body can efficiently switch between burning carbohydrates when they’re available and, during fasting or low-carb periods, tapping into fat stores for energy.”

Here, Kuehl and three other experts share their science-backed recommendations for the best individual foods and meals to support weight loss, as well as three to be wary of.

1. Breakfast eggs

Eggs have a confusing reputation when it comes to weight loss. If Charles Saatchi’s vintage revelation that he lost four stone by eating nothing but eggs didn’t put you off them entirely, Hollywood’s obsession with egg-white-only omelettes may have led you to consider whole eggs to be a mighty indulgence – but the truth is that eggs are an excellent choice for preventing overeating, says independent dietitian Dr Carrie Ruxton.

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Last year she co-authored a paper, published in the journal Nutrients, which found that “eggs increase satiety (feeling of fullness) and reduce calorie intake later in the day.” A number of studies have shown that this is particularly the case when the eggs are eaten for breakfast.

At least part of the weight-managing effect may be down to eggs’ protein content, which is “crucial for preserving muscle mass during weight loss and is known to increase satiety and thermogenesis, helping with calorie burning,” says Nichola Ludlam-Raine, a specialist dietitian and author of How Not To Eat Ultra-Processed.

2. Tinned beans or lentils

If you’re struggling to lose weight, you might have thought about going on a weight loss drug like Ozempic – but choosing to eat tinned beans can have a similar biological effect on your appetite.

Dr Megan Rossi, a dietitian and research fellow at King’s College London and founder of theguthealthdoctor.com, says: “Prebiotic fibres found in canned legumes (go for legumes in water, not dressing) are transformed into metabolites called short chain fatty acids by our gut microbiota. These in turn have been shown to stimulate the gut’s production of the appetite suppressing hormone GLP-1, the target hormone for weight loss drug Ozempic.”

Legumes include beans, lentils, and chickpeas. In addition, “their low energy density and high nutrient content make them highly filling without adding excess energy, an excellent combination for weight management,” says Kuehl.

3. Whole almonds or walnuts

Nuts might be high in fat and calories, but that doesn’t translate to making you fat. In fact, they help control blood sugar and eaten whole are less calorific than you’d think, while being full of nutrients and trace minerals.

“Whole, natural nuts, are rich in healthy fats, protein, and key micronutrients like magnesium and vitamin E. These healthy fats contribute to prolonged fullness and better blood sugar control,” says Kuehl.

But you’re best off sticking to the whole nuts over nut butter, says Rossi: “When you eat whole nuts such as almonds and walnuts, the matrix of the whole nuts keeps the fat in the cell wall, limiting its digestion. This matrix is broken down in ground nuts (such as nut butter) making the fat more accessible for digestion. This explains why whole nuts have been shown to provide around 20 to 30 per cent fewer calories than what the packet says.”

4. Chicken, broccoli and quinoa

Not just one food but a whole meal – chicken and broccoli is a dieter’s staple, for a reason.

Grilled chicken is a great source of lean protein, which regulates hunger by influencing appetite hormones such as leptin, the ‘fullness hormone,’ and ghrelin, the ‘hunger hormone’. Protein’s ability to keep ghrelin levels low and support leptin stability makes it an effective choice for managing appetite.”

While leafy greens and cruciferous vegetables such as spinach and broccoli “offer satiety with very few calories,” says Ludlam-Raine. “Packed with fibre, vitamins, and minerals, they also support healthy digestion and have anti-inflammatory benefits. Leafy greens are extremely versatile and can be added to most savoury dishes and smoothies too.”

Team them with quinoa over the usual white rice for even more benefits. Why? “Quinoa, a wholegrain with all essential amino acids, is rich in both protein and fibre,” says Kuehl. “This balance can help regulate cravings, and provides sustained energy, reducing the need for frequent snacking.’

5. A cup of green tea or coffee

Staying hydrated helps manage hunger, and drinking green tea or a coffee has added benefits for weight loss, according to years of research. “Green tea boosts fat burning (oxidation) and helps to increase the calories we burn off at rest and also during exercise,” says Ruxton. This may be because the tea leaves contain catechins, a type of antioxidant plant chemical which has not only been shown to support fat oxidation but to have anti-cancer effects.

In addition, coffee can enhance metabolism slightly due to caffeine, adds Ludlam-Raine: “Both green tea and coffee offer antioxidants and can boost energy, supporting an active lifestyle. Drinking regular amounts of green tea or coffee, though, will not offset those morning biscuits!”

Talking of which, there are three types of food the experts advise anyone looking to lose weight to think twice about before consuming…

Avoid ultra-processed Foods (UPFs)

Ultra-processed foods have taken over our supermarket shelves, and for decades have been almost impossible to avoid. These foods have gone through several stages of refinement and often contain additives, refined sugars and fats, and are low in fibre.

“These foods, when consumed in large amounts, can increase blood sugar and lead to rapid hunger rebound, promoting overeating,” warns Nichola Ludlam-Raine. UPFs are designed to have a “hyperpalatable” effect, overstimulating the brain’s reward centres and overriding natural fullness signals, notes Kuehl. Evidence from clinical trials indicates that UPFs are linked to an increased energy intake of around 500 extra calories per day.

And that’s not all – you actually burn fewer calories when you eat them. “UPFs have been shown to burn around 50 per cent less calories in the digestive process compared to calorie-matched whole foods,” says Rossi. So, if you have the urge for a cheese toastie, “go for quality sourdough bread and aged cheese instead of white sliced supermarket bread with ‘plastic’ cheese,” she says.   

Swerve ‘diet’ food

These ‘diet’ foods aren’t a good alternative to real food, and counterintuitively they could leave you more likely to overeat. Most are also classed as UPFs and contain highly refined carbohydrates and oils which can trigger inflammation in the body, which has been linked to obesity.

“Many marketed ‘weight loss’ foods, like low calorie bars, are ultra-processed and high in added sugars or artificial ingredients,” says Ludlam-Raine. “They are usually low in fibre and not very filling, countering satiety and potentially promoting overeating later, due to the feelings of deprivation and restriction. Instead, prioritise whole food sources of protein and nutrients.”

If you want a treat, have a small portion of the real thing rather than a pale imitation, she says: “A little bit of what you fancy, does you good.”

Limit alcohol and diet drinks

Alcohol or a diet soda can both lower your inhibitions around food choices, say the experts – as well as offering little in the way of nutritional benefits in themselves.

“Alcohol is calorie-dense and often mixed with sugary beverages, adding further calories,” says Kuehl. “Alcohol’s dehydrating effects can also trigger hunger signals, encouraging more food intake, and ultimately contributing to overeating.”

“I would also add diet drinks, because people typically compensate by eating more,” adds Ruxton. “It’s the idea of ‘I’m very good having a diet fizzy drink instead of a full sugar one, so I’ll just have a dessert to reward myself…’ Stick to tap water, tea, coffee or 100 per cent fruit juice.”

(And if you want to drink “more” juice, just dilute it with water to make it go further, says Ruxton – much better for you than a concentrated squash.)