15 Natural Foods and Vegetables for Weight Loss! [2020 List]

Half of the weight loss process depends upon the selection of foods.

Different foods have different calorie rates and act differently on the metabolic pathway in your body, effects on hunger, and the hormones level.

Natural foods to lose weight
Weight Loss Foods

Losing weight is not all about the exercise, eating is also important.

Addition of the foods that contains fiber, protein, and the other essential nutrients help you to prevent from the craving and the weight gain.

You may hear, you are what you eat.

Here in this article, I have discussed the weight loss foods in the different categories such as the vegetables, fruits, sea foods, meat, whole grains or nuts, spices and the seafoods.  

How to Lose Weight Fast Naturally?

There are many ways to lose the weight but, most of the methods can increase your craving rate and make you unsatisfied.

In the whole process, you need to have an iron willpower that can help you to follow this plan quickly.

The weight loss foods are very important because they can suppress the appetite level, faster the weight loss process without hunger, and improved metabolic health at the same time.

There are many types of food that promote weight loss.

Each food acts differently on your body. Some of the foods are low in calories while some of the foods are rich in the fiber content.

The processed foods, probiotic, extra-virgin olive oil, yogurt, and oatmeal are the excellent choices. Eating nutritious food is important for the weight gain.

Best Vegetables for Weight Loss

1) Leafy Greens Vegetables:

The leafy green vegetables are the kale, spinach, Swiss chard, and many others.

These vegetables are suitable for weight loss because they are high in the vitamins, minerals, calcium, and antioxidant agents.

2) Cruciferous Vegetables

The cruciferous vegetables are also good for stimulating the weight loss.

The vegetables are high in the fiber and protein that makes you feel full.

These vegetables are not high in the proteins and foods as compared to the other vegetables.

It is the combination of protein, fiber, and low level of energy that are perfect for weight loss.

They are high in the nutrition and have the anti-oxidant property.

3) Beans And Legumes:

The beans and legumes are crucial for the weight loss. These are included in the lentils, black beans, and the kidney beans.

These foods are high in the protein and fiber content that plays an important role to improve the satisfaction level.

Before listing the beans and legumes for your weight loss, it is important to check the sensitivity level.

Beans and legumes are perfect for weight loss because they are rich in fiber content and consisting of few calories.

4) Broccoli:

Brocolli is a great source of the calcium, fiber, and the cancer-fighting compounds.

These vegetables make you bloat and prevent from cancer due to an antioxidants properties.

5) Cabbage:

Cabbage is another vegetable that contains the antioxidants, low level of the calories, and free from the gluten.

There are many other cabbage soup diet plays an important role to make you feel full.

6) Carrots:

Carrots are consisted of the water, fiber content, and can easily suppress the appetite level. The beta-carotene in the carrots can help you to improve the immune system.

7) The Cauliflower:

The cauliflower is consisted of the low calories around 25, high in fiber content and consisted of the Vitamin C, potassium, K, and the B6.

8) The Collard Greens:

It contains the 46 calories and provides the calcium, Vitamin A, and K that is suitable for the weight loss.

9) Mushrooms:

Mushrooms are meaty in flavor and used in various dishes such as hamburgers, meatballs, and meatloaf.

The mushrooms prefer the best in weight loss because it contains the few calories, increased flavor, and the moisture as well.

It can add the moisture and flavor to the foods.

10) Boiled Potatoes:

The boiled potatoes are including in the weight loss due to some reasons.

They are perfect for both stimulating the weight loss as well as improving the optimal health.

They are high in the potassium that plays an important role to control the blood pressure.

The boiled potatoes make you feel full. The high fiber substances promote weight loss.

Best Fruits For Weight Loss

The fruits are the healthy way to stimulate weight loss. These fruits contain the natural sugar level.

Everyone have desire to add the fruits into your diet but, many peoples have the intolerance level.

They are effective and suitable for the weight loss.

1) Avocado:

The fruits are a great way to stimulate weight loss and to manage the weight.

The Avocados are rich in the healthy fats, monounsaturated oleic acid, fiber, and the water content that make your energy level full.

You can add this fruits with vegetables to enhance the antioxidant properties.

It contains the nutrients, potassium, and fiber.

2) Grapefruit:

The grapefruit has effect on the weight loss. They are responsible for the reduction of insulin, metabolic abnormality, and the various chronic disease.

3) Apples:

Apples have naturally consisted of those ingredients that make you feel full.

It acts as a natural suppressant and allows you to consume the calories.

4) Bananas:

Bananas are the best for loss of weight because it contains the potassium and also reduced the depression.

5) Blueberries:

There are strawberries, blueberries, and the blackberries are crucial for the weight loss foods because they are low in the calories, rich of nutrients, rich in fiber, have anti-oxidant properties, and other.

The fruits contain the yogurt, salads, smoothies, and the snacks.

Blueberries are consist of antioxidant property, 80 calories, and almost 4 grams of fiber content.

These can make your body full, speed up the metabolism, and improve the energy level.

6) Oranges:

Oranges contain the 59 calories, high in the fiber content and make you feel full throughout the day.

Best Sea Foods For Weight Loss

1) Salmon:

If you look up at the sea foods so, salmon is the very best.

Salmon make you feeling full for many hours with the fewer calories.

It is consisted of the high quality-protein, healthy fats, and the various nutrient.

The nutrients in the sea-foods are necessary for regulating the proper function of the thyroid as well as the metabolism.

The salmon has consisted of the omega 3 fatty acids that can help you to reduce the inflammation. It plays an important role in obesity as well as the metabolic disease.

2) Tuna:

Tuna is including the seafood that included in the low calorie and the high protein foods.

Tuna is the most popular foods among the bodybuilders and other different celebrities.

It is a great way to increase the protein while they are in low fat.

Choose Tuna is important for the water, canned, oil and the source of macronutrients.

Meat For Weight Loss

1) Chicken Breast:

According to the studies, processed meat are unhealthy while unhealthy foods are not responsible for increase the risk of diabetes and cardiovascular disease.

Meat is the weight loss friendly food that is rich in the protein.The protein is responsible for the 800-1000 calories per day.

2) Dairy Products:

The dairy products are high in the protein level and the minimum amount of carbohydrates with a combination of minimum amount of the fat.

3) Whole Eggs:

The whole eggs have never effect on the blood cholesterol level that causes heart attack.

These types of food allow to suppressing the appetite level with low-calorie level.

Eggs are the main for breakfast. They are incredibly nutritious and calorie restricted.

There is almost all kind of the nutrients that is find in the yolk and enough to fulfill any type of deficiency.

4) Cottage Cheese:

The cottage cheese is another great way to increase the satisfaction level with few amounts of the calories.

5) Yogurt:

The yogurt is an excellent dairy food that contains the probiotic bacteria to improve the function of your gut.

The healthy gut is responsible for fighting against the inflammation and manage the hormone level during the obesity.

Make sure, you are selecting the probiotic yogurt because it is healthy for your digestive system.

6) Cheese:

Cheese contains the fatty acids that can help you to increase your appetite level and to burn up the more fat.

Whole Grains And Nuts for Weight Loss

The whole grains contain fiber and protein. Oats are consisted of the soluble fibers and the beta-glucans to improve the metabolic health.

Make sure, you are not selecting the refined grains because they are not good for the health.

The grains are not suitable when you are following a very low level of carbohydrate and if you are sensitive towards the grains.

1) Almonds:

Almonds are a great source for the fiber and the protein. Eating the fiber can help to suppress the appetite.

They are rich in Vitamin E and they are the good source of the mono and polyunsaturated fats

2) Black Beans:

Black beans are the good source to burn out the calories, suppress appetite level, and to burn out the calories.

You can add the black beans into brownies, smoothies, and the puddings.

3) White Beans:

The white beans are consists of the 4 grams of fat and the healthy carbohydrate to boost up the metabolism.

4) Quinoa:

Quinoa is the weight loss friendly because it contains the hunger properties that make you feel full and control you from the overeating.

Spice for Weight Loss

1) Chili Pepper:

You cannot eat a lot of spice but, it can be used in your food can help you to lose the weight.

The chili pepper use as an active ingredient in many weight loss supplements.

The chili is responsible for reducing the craving rate and boost up the fat burning property.

2) Chia seeds:

The chia seeds are the nutritious food on the planet and the best sources of fiber in the world.

Chia seeds are high in fiber content and to reduce the appetite level that has the significant amount of weight loss.

These seeds have consisted of the nutritious substances that are useful for the weight loss.

3) Pine Nuts:

Pine nuts are the cardiovascular friendly that reduces the hunger and to burn out the calories.

According to the study, the saturated fat helped the people to lose the weight without reducing the calories intake.

4) Hot Peppers:

The hot peppers have consisted of a compound called as the capsaicin. This compound is responsible for burn out the calories.

Other Items for Weight Loss

1) Apple Cider Vinegar:

ACV is popular for the community to lose the weight.

Drinking vinegar can play a role in feeling the fullness level and allow people to eat 200-275 calories.

According to the study, Apple Cider Vinegar is useful to reduce the blood sugar level after the meals that is beneficial to the health for long-term.

2) Water:

Drinking water actually helps you to lose the weight.

The 30-50% of the adults, men, and women are trying to lose the weight by drinking of water. According to many studies, the drinking of water can actually help you to lose the weight and detox your body from the toxins.

It can increase the burning of calories and raise your energy level as well. The best way to drink water is before the meals because It plays an important role to reduce the appetite

Water is very simple and free from any type of calories like other beverages.

The other items that are important for the weight loss are,

The sources of protein are the beef, chicken, lamb, and the pork.

The low carbohydrate vegetables are cauliflower, broccoli, spinach, tomatoes, kale, cabbage, Swiss chard, Brussels sprouts, lettuce, and cucumber.


It is not the complete list of weight loss foods. There are many other foods that are crucial for the weight loss.

The whole foods, lean meat, seeds, fruits, legumes, and vegetables are very important.

Eating the weight loss foods help you to stimulate the fat burning process in your body.

Most of the foods are high in fiber that plays an important role to make you feel full.

If you want to see the more weight loss results within a short period of time so combine the weight loss foods with the exercises.

By Emma Clarkson

Weight Loss and Fitness Expert - Emma attended the University of Nevada for earning her Master Degree in Nutrition and Diet. After graduation, Emma attended Northern Nevada Medical Center where she provided services as a Medical Nutrition Therapy experts for the out and inpatients. She has been working with people of every age group and so far the most skilled writer we ever have got.