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Weight Loss Foods List

By Nicki Howell ; Updated July 18, 2017

Losing weight requires making healthy lifestyle changes and sticking with a diet plan. Eating a healthy diet that includes whole grains, fruits, vegetables, low-fat dairy and lean protein sources is a start. The types you select, however, are important. Some foods may increase your metabolism and boost weight-loss potential.


Selecting the right types of fat is important to shedding unwanted fat. Monounsaturated fats increase your basal metabolic rate, resulting in quicker weight loss. Nuts, such as almonds, are rich in this type of fat. Almonds are also rich in magnesium, which helps produce energy and muscle tissue, resulting in increased ability to burn calories. Try an ounce of almonds a day, which is about 23 almonds.


A diet rich in protein, about 30 to 35 percent of daily calories, is linked to higher fat loss, according to CBS News. Eggs are a balanced source of protein. This food is rich in amino acids, which are responsible for producing muscle fiber. Eating an egg in the morning also minimizes your risk for overeating later in the day. You can safely eat one egg a day, unless you struggle with high cholesterol, according to “Fitness” magazine. Other healthy sources of protein include skinless chicken, freshwater fish, beans and lentils.

Soy Foods

Soy foods are linked to increased fat loss. This food is also rich in fiber, protein and antioxidants. Dry-roasted soybeans and firm tofu sauteed with vegetables and olive oil are popular options. Soy milk and yogurt are healthy sources of this fat-burning substance, too. Try making your daily latte with soy milk or creating a soy smoothie with fresh fruit and soy milk.


Women who consume three apples daily for three months lose more weight than women who do not, according to “Fitness” magazine. Apples are rich in fiber and water content. A single apple contains 85 percent water. This helps you feel full and prevents overeating. Eat apples daily to promote weight loss. Blend apples in smoothies, make a fruit salad or blend apples into whole-grain oatmeal.


Berries are another food that promotes weight loss. This food is rich in fiber and high in antioxidants. Antioxidant-rich fruit protects you against serious disease, such as cancer, and also improves blood flow, making muscle contractions and calorie burning more efficient.

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