weight loss foods


High-fiber foods are often considered a good choice for those following a low-carb diet due to their unique properties and health benefits.

But, if you want to lose belly fat and weight, eating foods with soluble fiber is a very healthy option for you.

This article answers all your questions about high-fiber foods and how they can help with weight loss.

Different Types of Fiber?

Fiber comes from plants and offers many health benefits, like helping with weight loss. There are two primary types of dietary fiber: soluble fiber and insoluble fiber.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance. It helps to slow down the digestion and absorption of nutrients in the small intestine. It is found in foods such as oats, barley, legumes, fruits, and vegetables.

Insoluble Fiber

Insoluble fiber does not dissolve in water and passes through the digestive system. Insoluble fiber can be found in foods such as whole grains, nuts, seeds, and the skins of fruits and vegetables.

Soluble Fiber and Weight Loss Research

Research has found that eating 10 grams of soluble fiber every day can reduce the chances of gaining belly fat by 3.7%.1

Many research studies have found that people who eat lots of soluble fiber are less likely to have fat around their belly.2

A new study in the Annals of Internal Medicine shows that eating 30 grams of fiber every day can be helpful for losing weight and reducing blood pressure.3

6 Benefits of Eating Soluber Fiber?

Fiber can be beneficial for weight loss in several ways:

  1. Feeling Full: Foods that have a lot of fiber in them can make you feel full and satisfied even if you eat fewer calories. This can help you eat less overall, which may lead to weight loss.
  2. Increased Satiety: Foods that are high in fiber make you feel fuller for longer because they take more time to chew and digest. This feeling of fullness helps control your hunger and reduce cravings for food, which helps with weight loss.
  3. Slower Digestion: Foods with lots of fiber take more time to digest. This slow digestion can control your hunger and stop you from eating too much.
  4. Reduced Caloric Density: Foods that have lots of fiber, like fruits, vegetables, and whole grains, don’t have too many calories. That means you can eat a lot of these foods without taking in too many calories.
  5. Balancing Blood Sugar: Soluble fiber can make sugar get into your body more slowly. It keeps your blood sugar levels steady. This can help you have fewer cravings and better control over your blood sugar, which might help with losing weight.
  6. Improved Gut Health: Fiber works like a helpful food for good bacteria in our gut. When these good bacteria grow well, they create a healthy gut environment. This healthy gut environment is connected to better weight control and metabolism.

4 Healthy Benefits of Insoluble Fiber

Insoluble fiber offers several health benefits, mostly related to digestive health:

  1. May help in weight management
  2. Prevention of constipation
  3. Improves bowel health
  4. May control blood sugar levels

12 Low-Calorie and High-fiber Vegetable List

High-fiber vegetable

Several vegetables are low in calories and high in fiber. Here’s a list:

  1. Brocolli
  2. Cauliflower
  3. Spinach
  4. Kale
  5. Carrots
  6. Bell Peppers
  7. Cucumber
  8. Celery
  9. Cabbage
  10. Lettuce
  11. Sprouts
  12. Radishes

14 Low-Calorie and High-fiber Fruits List

High-fiber foods

Here’s a list of low-calorie fruits that are also high in fiber:

  1. Strawberries
  2. Raspberries
  3. Blackberries
  4. Blueberries
  5. Apples
  6. Pears
  7. Oranges
  8. Kiwi
  9. Watermelon
  10. Grapefruit
  11. Plums
  12. Peaches
  13. Apricots

8 High-Fiber Nuts and Seeds List?

Nuts and seeds are generally good sources of fiber. Here is a list of nuts and seeds that are relatively high in fiber:

  1. Almonds
  2. Walnuts
  3. Hazelnuts
  4. Pistachios
  5. Chia Seeds
  6. Flaxseeds
  7. Pumpkin Seeds
  8. Sunflower Seeds

How do High-fiber Foods help with Weight Loss?

Foods with a lot of fiber can make you feel full and satisfied with fewer calories. They take longer to digest than foods with less fiber. The soluble fiber in these foods can also slow down how quickly your body absorbs sugar, which helps keep your blood sugar levels steady and aids weight loss.


Fiber can help with weight loss, but it works best when you eat a balanced and healthy diet and also do regular physical activity. When you eat more fiber, make sure to drink lots of water too. Water helps prevent constipation and keeps your digestion running smoothly.

What are Lentils?

Lentils are a type of legume that come in various colors, including green, brown, red, and black. Lentils are known for their high nutritional value, as they are rich in protein, fiber, vitamins, and minerals.

Lentils are highly nutritious and budget-friendly and easy to prepare, which makes them a preferred option for both nutritious meals and weight loss goals.

Benefits of Lentils for Weight Loss

Lentils are rich in dietary fiber, which plays a crucial role in weight loss. Fiber helps you feel fuller for longer, reducing hunger and preventing overeating.

Lentils are a great plant-based protein source. Protein is important for building and repairing tissues, as well as keeping your muscles strong. Having more muscle can help burn calories more efficiently.

Lentils are packed with essential nutrients such as iron, folate, potassium, and B vitamins. These nutrients are essential for overall health being and can also promote healthy weight loss.

Lentils are naturally low in calories and saturated fat. This makes them a healthier alternative to higher-fat protein sources. Adding high protein sources to your meal is the perfect way to lose weight.

Nutrition Facts of Lentils

Lentils for weight loss

The following nutrition facts are approximate values per 100 grams of cooked lentils:

  • Calories: 116
  • Protein: 9 grams
  • Fat: 0.4 grams
  • Carbohydrates: 20 grams
  • Fiber: 8 grams

Benefits of Eating Lentils for Pre Workout

Lentils for weight loss

Lentils help slow down the breakdown of carbohydrates. This can help the body store energy that the muscles can use during exercise.1

Lentils have a low glycemic index, which means they provide a slow and steady release of energy. They are also high in protein, which is beneficial for improving endurance and increasing muscle mass.

A study discovered that consuming lentils three hours before exercising can boost endurance more effectively than other types of carbohydrates.2

How to Eat Lentils for Weight Loss

Adding lentils to your diet can offer both energy and vital nutrients. Here are some simple ways to include lentils in your weight loss journey:

  1. Lentils Salad
  2. Lentils Soup
  3. Lentils Wrap
  4. Boiled Lentils

Health Benefits of Lentils

Benefits of Lentils for weight loss
  1. Promote weight loss
  2. Increase muscle mass
  3. Keep blood pressure low
  4. Good for Heart Health
  5. Good for digestion
  6. Good for bones
  7. Keeping you energized


Including lentils in your weight loss diet can bring about several health advantages while keeping you feeling satisfied. Lentils are a valuable source of fiber, protein, and essential nutrients, and are low in saturated fat. They offer numerous benefits to support your overall well-being.

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.

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