249 Weight Loss Foods

130 Complex Carbohydrates that help you lose weight…

  1. All whole grain or unprocessed foods
  2. Any fruits or vegetables - How fruits & veggies burn fat
  3. Oatmeal - How oatmeal prevents your body from storing fat
  4. Steel-Cut Oats
  5. Plain popcorn - lightly salted
  6. Brown rice
  7. Wild rice
  8. Wheat Germ
  9. Potatoes
  10. Wheat breads (Avoid White breads)
  11. Granary bread
  12. Pitta bread
  13. Wheat Bagel
  14. Wholegrain cereals
  15. High fiber breakfast cereals like All Bran and Fiber One
  16. Porridge
  17. Grits
  18. Oats
  19. Shredded wheat
  20. Whole wheat pretzels
  21. Muesli
  22. Cassava
  23. Corn
  24. Amaranth
  25. Oatcakes
  26. Pastas made with wheat like Macaroni or Spaghetti
  27. Whole Barley
  28. Buckwheat / Buckwheat pasta
  29. Quinoa
  30. Dark Chocolate
  31. Sprouted bread (Ezekiel bread)
  32. Any vegetables

  33. Artichokes
  34. Asparagus
  35. Arugula
  36. Green beans
  37. String beans
  38. Beets
  39. Broccoli
  40. Brussels sprouts
  41. Cabbage
  42. Carrots
  43. Cauliflower
  44. Celeriac
  45. Celery
  46. Chervil
  47. Chicory
  48. Chives
  49. Collard Greens
  50. Cucumbers
  51. Squash
  52. Tomato
  53. Cucumbers
  54. Dandelion greens
  55. Dill pickles
  56. Eggplant
  57. Endive
  58. Garlic
  59. Garbanzo beans (chickpeas)
  60. Grapefruit
  61. Kale
  62. Kidney Beans
  63. Kohlrabi
  64. Leeks
  65. Lettuce
  66. Mushrooms
  67. Mustard greens
  68. Okra
  69. Onions
  70. Parsley leaves
  71. Pinto Beans
  72. Turnips
  73. Watercress
  74. Parsnips (raw/boiled)
  75. Peas
  76. Peppers (green/red)
  77. Pickles (sour/sweet)
  78. Pumpkin
  79. Radishes
  80. Rappini
  81. Rhubarb
  82. Rutabagas
  83. Sauerkraut
  84. Salsify
  85. Scallions
  86. Shallots
  87. Sorrel
  88. Soybeans
  89. Spinach
  90. Tomatoes
  91. Spirulina
  92. Swiss Chard
  93. Yams
  94. Sweet Potatoes
  95. Zucchini
  96. Water Cress
  97. Any Fruits

  98. Apples See how apples prevent your body from absorbing too much fat
  99. Apricots
  100. Asian Pears
  101. Bananas
  102. Blackberries
  103. Blackcurrants
  104. Blueberries
  105. Cantaloupe
  106. Cherry
  107. Cranberries
  108. Currants
  109. Damson plum
  110. Figs
  111. Goji Berries
  112. Grapes
  113. Honeydew melon
  114. Huckleberries
  115. Kiwi
  116. Kumquats
  117. Lemon
  118. Limes
  119. Loganberries
  120. Mangoes
  121. Melon
  122. Muskmelons
  123. Navy beans
  124. Nectarines
  125. Papaya
  126. Pineapple
  127. Plums
  128. Pomegranates
  129. Prunes
  130. Oranges
  131. Peach
  132. Pear
  133. Plum
  134. Avocado
  135. Raspberries
  136. Spaghetti Squash
  137. Strawberries
  138. Quince
  139. Tangerines
  140. Watermelon
See how to lose weight without counting calories

79 High Protein Weight Loss Foods

    Any type of Protein shakes & supplements…

  1. Protein Bars
  2. Whey Protein
  3. Casein Protein
  4. Egg Protein
  5. Soy Protein - vegetarian protein source
  6. Hemp Protein - another vegetarian protein source
  7. Blended Protein - combination of protein sources
  8. Any animal sources…

  9. Orangic Grass Fed Beef
  10. Cornish hen
  11. Chicken - Lean Chicken breast (skinless)
  12. Turkey - Deli Turkey breast / Skinless Turkey breast
  13. Quail
  14. Duck
  15. Goose
  16. Emu
  17. Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm roasts.
  18. Leanest cuts of pork like pork loin, tenderloin, center loin and ham.
  19. Well-trimmed Leg of lamb
  20. Bison
  21. Rabbit
  22. Deer / Moose / Elk / Caribou
  23. Top Round Leg cutlet or Chop cuts of Veal
  24. Egg whites / Egg beaters
  25. Eggs
  26. Most fish & other seafoods…

  27. Tuna
  28. Sardines
  29. Trout
  30. Salmon
  31. Abalone
  32. Bass (fresh water/sea)
  33. Cod
  34. Roe
  35. Perch
  36. Pollack
  37. Halibut
  38. Anchovy
  39. Catfish
  40. Mackerel
  41. Flounder
  42. Herring
  43. Tilapia
  44. Swordfish
  45. Whiting
  46. Grouper
  47. Haddock
  48. Snapper
  49. Crab
  50. Crayfish
  51. Mussels
  52. Shrimp
  53. Scallops
  54. Oysters (half shell)
  55. Frog legs
  56. Terrapin (turtle)
  57. Any nuts & seeds - High protein foods for vegetarians

  58. Unsalted Cashews
  59. Unsalted peanuts
  60. Raw Almonds
  61. Hazelnuts
  62. Brazil Nuts
  63. Pecans
  64. Walnuts
  65. Pine Nuts
  66. Pistachio Nuts
  67. Macadamia Nuts
  68. Pistachio nuts
  69. Hazelnuts and Filberts
  70. Butternuts
  71. Beechnuts
  72. Pumpkin seeds
  73. Sunflower seeds
  74. Chia Seeds
  75. More high protein foods…

  76. Hummus
  77. Seitan
  78. Tempeh
  79. Natural peanut butter
  80. Natural cashew butter
  81. Natural almond butter
  82. Beef Jerky
  83. Tofu & Soy products

Quick tip: try to get at least 30% of your total calories from protein because in a Danish study… People who got 30% of their calories from protein lost twice as much weight as people who ate less than 15% of their calories from protein and here's why…

Your body burns the most calories when digesting protein. See fast weight loss tip #7

4 Good Fats that help you burn fat…

  1. Omega-3s - See how Omega-3's help you burn fat
  2. CLA - See how CLA helps you lose belly fat
  3. Omega-6s - How Omega-6 fats such as GLA helped people lose 11 pounds
  4. MCT - How you can lose up to 36 pounds in a year eating more MCTs fats

You can take supplements to get more Good fats in your diet but if you eat more complex carbs and lean proteins - you'll be getting enough Good Fats in your diet to lose weight.

7 Low-fat dairy products that help you lose weight…
  1. Low fat yogurt
  2. Greek yogurt
  3. Low fat cottage cheese
  4. Low fat cheese
  5. Low-fat/non-fat sour cream
  6. Low-fat or Skim milk
  7. Fat free cream cheese
See how dairy products breakdown fat cells faster
7 Condiments that can be used safely when trying to lose weight…
  1. Carb options barbeque sauce, ketchup and pasta sauce
  2. Fat free mayonnaise
  3. French's honey mustard
  4. Mrs. Dash
  5. I can't believe it's not butter
  6. Smuker's sugar free jams
  7. Balsamic vinegar
31 Spices & Spicy Foods that increase your metabolism
  1. Hot peppers
  2. Cayenne peppers
  3. Hot mustard
  4. Cinnamon
  5. Cumin
  6. Turmeric
  7. Cloves
  8. Jamaica pepper
  9. Africa birdseye
  10. Anaheim
  11. Curry Powder
  12. Jalapeno Peppers
  13. Habanero Peppers
  14. Chili Peppers
  15. Chili Powder
  16. Cayenne Peppers
  17. Thai Peppers
  18. Ginger (Turmeric)
  19. Garlic
  20. Bell peppers
  21. Bird's eye chili
  22. Tabasco
  23. Rocoto
  24. Chiltepin
  25. Piquante
  26. Super Chili
  27. Datil
  28. Fatalii
  29. Naga
  30. Jolokia
  31. Scotch bonnet

More Weight Loss Foods

More Weight Loss Drinks

More Tips

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1-35 of 1371 Comments

Is it ok to take protein supplements such as whey protein? I am having a hard time getting 30% protein in my diet.

June 01, 2017

Adrian Bryant

of course! that is exactly why some of us need protein supps

June 01, 2017


I'll agree with all food except the low fat/fat free dairy. When you look at the ingredients in low fat/fat free vs regular fat, there is a laundry list of extra chemical ingredients added to make it palatable. I noticed that when I had dinner at my ma in law the other night. She uses low fat sour cream, I brought my regular sour cream. Mine had sour cream listed as it's ingredient, hers had 12.

April 27, 2017


I'd like to also add the other low fat/fat free foods that are listed. When it comes to condiments it's always best to make your own :) It's also super easy!

April 27, 2017


Hi adrian
I eat build egg and green tea in breakfast and I don't do lunch and than I do dinner .I every evening walking for one hour .does it lose my weight ?

April 27, 2017

Adrian Bryant

it will if your calories are low

April 27, 2017


Any kind of sweetness should be avoided as much as possible, even grains and low diary diet. Gained 10 pounds when i ate fruits and grains into my diet for a month, avoiding it now. What do you say? Its just my body type maybe

April 19, 2017

Adrian Bryant

no. just too many calories and maybe excess water weight gain. see this

April 19, 2017


I work 12 hour shifts.. I want to start the intermittent fasting... I get up at 4 am and I have to be at work at 5:45 am...I get off at 6pm. We are not allowed to workout at our job.. I have 72 pounds to lose.

March 21, 2017

Adrian Bryant

this plan may work better with your schedule

March 22, 2017


Hey I was hoping you could clarify something for me! You say it doesn't matter WHAT we eat when losing weight longs as we are in deficit basically....so when you are mentioning fruits you say "the fructose or sugar contained in fruits will not cause a quick rise in blood sugar that WILL NOT make you store fat as easily if you ate other simple carbs like these bad weight loss foods here etc".....so you are saying if we DO eat simple carbs that would make us store fat easier? So that means it DOES matter what we eat when we are trying to lose weight right or did I misunderstand?

March 15, 2017

Adrian Bryant

No. that statement is wrong and will be changed ASAP BUT... TOO much simple carbs/sugar WILL lead to weight gain thru making you eat too much by increase your hunger and craving levels

March 15, 2017


Need to drop 20# by May ..can I use nutisystem entrees as my 0-300 cal meal..

March 05, 2017

Adrian Bryant

of course

March 06, 2017


Thank you for providing so much amazing information on this site your links are so helpful. Wanted to ask if peanuts and raisins are included in your list of things I can eat to lose weight? Thanks!

February 20, 2017

Adrian Bryant

see this here but yes... peanuts and raisins are good

February 20, 2017


So I'm 5'4 and weigh 167 pounds. I have gained a lot in the last one year. My goal is to loose up to 30 lbs. I have a trainer 3 days a week. I am vegetarian where I do not eat ANY meat or seafood. How to loose weight faster. I am toning cause of my workout. I intake 2 ProteinZ sysnthesis shakes a day. But my weight is not going down. I was size 6 before. Now I'm size 10. I am 39 years old with hypo thyroid issues. It's hard to keep weight off. Any suggestions.

January 04, 2017


Hi Adrian,

I love your videos!! Thanks for taking the time to put them together!

Are baked potatoes helpful when trying to maintain a slim figure?

I know loading them with fattening toppings is not healthy...

Thanks again!

January 02, 2017

Adrian Bryant

see this because all that matter is HOW MUCH and not WHAT you eat when it comes to if you gain or lose weight.

But the foods on this page will help you lose weight faster due to the fact they make you eat less due to less hunger and cravings

January 03, 2017


I have been reviewing your workouts and you eating plans. the only problem I have is I'm a picky eater, I don't really eat a lot of these foods, ive always told myself that theres no point in only exercising cus I don't like certain veggies or foods, what can I do as I am a picky eater? ive quit losing weight 3 times now and I'm serious now I need to lose weight my body is telling me I gotta start and not stop till I finish, what can I do ?

November 14, 2016

Elizabeth Ward

I am going on holiday soon and could I do the fasting for a day, a week or just a few days

October 16, 2016


Hi Adrian,
Great site and great info! I can't drink my coffee without powder sugar and Splenda. Will Splenda hinder my efforts? I've tried other sweeteners like agave trivia stevia and they all taste disgusting.

August 28, 2016

Adrian Bryant

I think splenda is a no-no b/c it acutally increases cravings

August 28, 2016


hi adrian ... i am a 15 year old ....in high school....
im 5'8"..n weigh 182 pounds ....i need to lose like almost 18 pounds ..in the next 2 weeks ....its very important for me as i hav a vacation...n tryouts for my basketball school team.... i just saw ur emergency diet n i think im gonna giv it a try ....i want to know if this diet helps me lose weight fast for sure ...or are there any other points that can b added to this plan to lose weight fast??? .....pls help me out .....

thanks ....

July 26, 2016

Adrian Bryant

yes, it will help you lose weight fast for sure

July 26, 2016


Hi there I am 38 and very active. I run and ride heaps, don't eat white bread, white rice or pasta. I went through breast cancer last year and am now on tamoxifen drugs and feel like I am putting on weight that will not shift, any ideas please?

July 07, 2016

Adrian Bryant

1. are you tracking your calories?

2. do thsoe drugs cause water weight gain?

July 10, 2016


Hi I'm a massive yo-yo dieter my weight is so up & down. This time last year I was 11st 11 today I'm 13st 3

Was following slimming world but I have a holiday booked yesterday in 19 days & need to lose as much as I can. Am going to do the emergency diet for these next 19 days

Am confused though as to eating 2 x fruit/veg etc before if it's cucumber how much would you eat same if it's grapes or melon how much before your meal?

I'm going to struggle with water but il do my best but what about no added sugar juice? I drink 3litres of diet coke a day & so want to get off it

Going to do the 30 day shred DVD too. How often should I fast how many times a week??


June 20, 2016

Adrian Bryant

you'll know once you eat enoguh fruit/veggie when it feels like you are almost full.

Avoid juice drinks and diet drinks b/c they actually make you want to eat more

you can fast as many times as you like

June 21, 2016

Hi Adrian,

I recently had a ligament tear and fracture in my ankle and I put on a lot of weight. I now weight 170 pounds but want to get back to my original weight of 115 in the next couple of months. If you could help me come with a diet plan and exercise plan to loose all this weight in the next 5 months, that would be great! Thank You!

June 07, 2016

Adrian Bryant

see these exercise options for people with injuries

June 08, 2016


Hi just what to know if Its ok to drink ego plant tea or even fat burning pills?

May 16, 2016

Incorrect please try again
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