Resisting the temptation of delicious foods like Allu Paratha, Gol Gappe, and Chole bhature can be tough. Similarly, we often struggle with our desire for processed foods. As a result, we end up consuming these unhealthy items and become concerned about our weight.

Achieving a fit body is a common goal for many people, and prioritizing fitness is important.

Losing weight is not overly complicated. It simply requires discipline, patience, and a bit of effort. By following a balanced diet and engaging in regular physical activity, weight loss becomes much easier.

In this article, I will discuss foods to eat that help you to lose weight and that are easily accessible to you.

Let’s start with healthy fats.

Why do I prioritize healthy fats?

Including healthy fats in your diet can contribute to feelings of happiness and satisfaction, which can be beneficial during the weight loss journey.

12 Foods to Eat to Lose Weight & Gain Muscles

1. Peanut butter

Girls recommend peanut butter - Foods to eat to lose weight

A source of healthy fats and protein can help satisfy your appetite for a longer period and prevent unwanted cravings.

Peanut butter is available in various types and contains both protein and fiber. Fiber is beneficial for your digestion and helps control your appetite for a longer time.

A serving of 28 grams of peanut butter provides approximately 6 grams of protein and 3.5 grams of fiber. When choosing peanut butter, make sure it doesn’t contain excessive salt, sugar, or preservatives.

Note: If you’re trying to lose weight, avoid consuming excessive amounts of peanut butter as it can contribute to a high-calorie intake.

2. Walnuts

Squirrel eat walnuts - Foods to eat to lose weight

Walnuts are a great source of monounsaturated fats. They are packed with heart-healthy omega-3 fatty acids and other beneficial substances. Eating walnuts into your daily diet can also support weight loss efforts.

Note: Snacking on walnuts can help you control unwanted cravings and limit overeating.

3. Almonds

A bowl of full of almonds -Foods to eat to lose weight

Almonds are a good source of healthy fats that can help maintain a healthy body mass index (BMI) and reduce belly fat. Eating almonds into your daily routine can support your weight loss goals.

Note: It’s a good idea to carry almonds with you wherever you go so that you can have a bite whenever you feel hungry. Remember to remove the almond skins before eating them for maximum benefits. Raw almonds are preferable.

4. Salmon

Man having dinner of salmon and juice - Foods to eat to lose weight

Salmon fish is a popular and healthy food for weight loss due to its high-quality protein, healthy fat content, and abundance of essential nutrients.

Salmon is not only incredibly healthy but also delicious and satisfying. It is low in calories and helps keep you feeling full for a longer time.

Salmon is rich in omega-3 fatty acids, which offer various benefits such as improved heart health, enhanced eyesight, and better skin health, among others.

Note: Salmon’s properties, including its healthy fats and protein content, can contribute to muscle building and weight loss.

5. Eggs

A omelet - Foods to eat to lose weight

Eggs are a popular choice for many people, whether they are fitness enthusiasts or regular individuals, although as a vegan, you may not consume them. Boiled eggs, in particular, are nutritious and satisfying.

Adding eggs to your diet can have positive effects on your health and support weight loss goals.

When consuming eggs, it’s advisable to opt for boiled eggs instead of fried ones.

Note: If your aim is weight loss and increasing muscle mass, include boiled eggs and omelets in your diet, but consider avoiding the yolk part.

6. Chicken Breast

A plate of chicken breast - Foods to eat to lose weight

Chicken breast is widely recognized as a lean source of protein. Both the breast and thighs of a chicken are beneficial for muscle-building and weight-loss purposes.

Incorporating chicken into your diet can help you feel satiated for a longer duration, reducing cravings.

Chicken breast and thigh are particularly rich in protein and also contain significant amounts of calcium and phosphorus.

Note: A hundred grams of chicken breast contains approximately 31 grams of protein, which is comparable to a scoop of protein supplement.

7. Whitefish

Man fishing - Foods to eat to lose weight

Whitefish is a readily available source of lean protein that can be found in the market.

Adding fish to your diet can help reduce your overall calorie intake, leading to decreased fat and increased muscle mass.

Fish is particularly rich in omega-3 fatty acids, which offer numerous health benefits.

Note: Fish varieties such as Tuna, Lake Trout, or Cod are especially beneficial for a healthy weight loss journey.

8. Chiila

Chilla is a nutritious food that is both simple to prepare and delicious. Eating just two chillas can satisfy your hunger and leave you feeling light and energized.

Chillas make for a healthy snack option that you can enjoy at any time.

Note: Pairing chilla with curd is a delightful combination. It provides a low-calorie and high-protein diet, making it a perfect choice for breakfast or as a snack.

9. Green Gram Split

A bowl of green spliit - Foods to eat to lose weight

Green gram split is a highly important plant-based protein source.

Dal, including green gram, is light in texture and contains a substantial amount of protein.

Additionally, they are rich in fiber.

Note: Green gram is an affordable food option readily available in the market. It’s worth noting that a hundred grams of green gram split contain 24 grams of protein.

10. Oats

A girl eating oatmeal - Foods to eat to lose weight

Oats are a highly nutritious and popular food choice for individuals aiming to lose weight.

Consuming oats helps you feel full for a longer period of time, thanks to their high fiber content, which also supports a healthy digestive system.

Oatmeal has the potential to lower blood sugar levels, reduce the risk of heart disease, and offer some protection against certain types of cancer.

Note: It is advisable to choose plain oats over-packaged and flavored options. Flavored oats can contain up to 70 more calories per bowl compared to plain oats.

11. Cottage Cheese

A bowl of cottage cheese - Foods to eat to lose weight

Dairy products, including cottage cheese, are known for their health benefits and their ability to aid in the fat-burning process. Consuming an adequate amount of cottage cheese can be highly satisfying.

Cottage cheese is an excellent choice for managing hunger as it is rich in high-quality protein. Eating cottage cheese can help you feel full and satisfied while providing a relatively low-calorie intake. It is also a good source of calcium, which promotes bone density and muscle growth.

Note: Including cottage cheese in your diet can support weight loss and muscle building. Cottage cheese is considered one of the most valuable foods you can have.

12. Broken Wheat

Dalia, or broken wheat, is an excellent protein source. It contains essential nutrients like protein, fiber, and vitamin B, which are beneficial for weight loss.

Adding dalia into your diet can effectively support your weight loss goals.

Note: Having Dalia with milk is particularly beneficial compared to other options. Preparing cracked wheat is simple and can be done effortlessly.

Suggested Read: Benefits of Consuming Dalia Frequently


There are numerous foods that can aid in weight loss, but I have chosen to share the ones that I find most helpful and easily accessible on the market. Weight loss primarily relies on mental strength, as it involves consuming fewer calories than you burn in a day. It’s as simple as that.

To achieve weight loss, it is important to focus on a calorie-deficit diet, as mentioned earlier, and incorporate regular intense strength training sessions. Exercise is crucial for attaining a better physique.

Once you reach your desired weight, you can indulge in the foods you crave, but in moderation.

Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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