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. Sprouted bread (Ezekiel bread)
  31. Any vegetables

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

    Although fruits are simple carbs… 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 plus… fruits contain fiber (see fast weight loss tip #6) and other nutrients that are beneficial to weight loss

  97. Apples See how apples prevent your body from absorbing too much fat
  98. Apricots
  99. Asian Pears
  100. Bananas
  101. Blackberries
  102. Blackcurrants
  103. Blueberries
  104. Cantaloupe
  105. Cherry
  106. Cranberries
  107. Currants
  108. Damson plum
  109. Figs
  110. Goji Berries
  111. Grapes
  112. Honeydew melon
  113. Huckleberries
  114. Kiwi
  115. Kumquats
  116. Lemon
  117. Limes
  118. Loganberries
  119. Mangoes
  120. Melon
  121. Muskmelons
  122. Navy beans
  123. Nectarines
  124. Papaya
  125. Pineapple
  126. Plums
  127. Pomegranates
  128. Prunes
  129. Oranges
  130. Peach
  131. Pear
  132. Plum
  133. Avocado
  134. Raspberries
  135. Spaghetti Squash
  136. Strawberries
  137. Quince
  138. Tangerines
  139. 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. Organic Beef (range-fed or game)
  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

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1-35 of 1336 Comments

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

May 16, 2016

Adrian Bryant

see this before taking any weight loss supplement

May 16, 2016


Hi Adrian

So glad I found your page I have been lost in the weight loss minefield, I have 10lb to lose and have tried upping and lowering my calories I am currently on 1500 and doing low impact aerobics 5-6 times a week and getting my 10000 steps a day. Your calculator says to have between 1300 and 1800 calories I am 47 and 5ft 4 and weight 143lbs. Can you advise the best calorie goal I should be aiming for to get the lbs dropping, I am going to try the intermittent fasting and up my protein. Any help would be appreciated. Thanks x

April 18, 2016

Adrian Bryant

it will take some trial and error on your part to find the perfect amount of calories you need but 1300-1800 is a good start

April 18, 2016


hi adrian, i love your home work out videos. this is so convenient for me, since i have children and so i can work out at home.
i wanted to ask you when is the best time to do workouts (early morning, afternoon or just before going to bed? and how many hours do i need to wait after my meal to a workout?

March 31, 2016

Adrian Bryant

anytime is good but it is best to do before breakfast or before your first meal - see why

March 31, 2016


Hi Adrian
Im 23 years old and I weigh 180 pounds. I'd like to lose about 50 pounds in 5 months. What should I do to achieve this? I have just signed up for the gym and will go at least 3 times a week.

February 28, 2016


Hi! I'm 32 years old, 5'1" and I last weigh 150lbs. The largest I have ever been. In the past, I was 135 and got as low as 117 in 13 months, of running outside and leg and abs exercise. I'm a vegetarian, no meat or fish of any kind ever. My work schedule is 7 days straight putting in 13-15 hrs a day daily and on my feet all day. I work in the hospital. Then I usually get the next 7 days off. I need a plan that I can do with my schedule, and a diet that works with me. Please advise a workout for me that I can do initially that is not too hard on my knees. My weight is too much and actually hurts my knees when I try to do burpees and etc. What would you recommend?

February 17, 2016

Adrian Bryant

start here to find a plan that fits you

February 18, 2016


Hi Adrian,

Can I have coconut milk instead of fat free milk on the diet?

January 31, 2016

Adrian Bryant

yes but really it does not matter what you eat or drink for weight loss. see this

February 01, 2016


Is it okay to eat chicken leg & thigh? I figured I could skin and take off the fat before cooking. Chicken breast can be expensive.

January 22, 2016

Adrian Bryant


January 23, 2016


I have loss a total of 18 pounds following your diet, and doing your workouts. Thanks for everything! Also, I wanted to know if I could eat lean ground turkey on the diet?

January 07, 2016

Adrian Bryant

yes you can

January 07, 2016


I have lost around 15lbs so far, I'm just working on the love handles and tummy fat which seems to be the hardest place. Loving your work outs. Anyways what do you recommend to take awake that sweet tooth?

I like food like most ppl, I'm a on a meal plan for breakfast lunches and dinners, but at night I'm always craving something sweet...

December 23, 2015

Adrian Bryant

go here for that

December 23, 2015


Hi Adrian, I am 46 years old, 64 kg and 166cm. For the some time I am avoiding sugar, skipping carbs, fruit only and occasional treat. I am boxercise twice a week and walk 5 km at fast to moderate pace, having green smoothies often to replace meals. Having sedentary job though. Can't lose weight;( please help, what I am doing wroe twice a week and walk 5 km at fast to moderate pace, having green smoothies often to replace meals. Having sedentary job though. Can't lose weight;( please help, what I am doing wrong? Want to lose at least 5kg.

December 20, 2015


How about the role of honey in weight loss eating plan?can it help to reduce weight?

December 20, 2015

Adrian Bryant

not magically it can.

December 20, 2015

Kristen Sears

Hi Adrian,

I've been following you since around May/June. I started off at around 170 pounds (I'm a 5'4 female) and I was able to get down to 124 pounds. I was happy at the weight, but due to these passed two weeks of over eating and eating junk foods, I've gain weight and I'm now 135. I'd really like to get back to 124 and remain there. Where do you think I should start ?


December 11, 2015

Adrian Bryant

start here and send those before and after pics

December 12, 2015



I am 5'8" @ 178lbs. In the past year I have quit smoking and had a hysterectomy. I am not a very active woman and I am using MyFitnessPal app to count calories daily. I stay between 1200-1400. I also am 6 weeks into Beach Body's Hip Hop Abs program. I lost 5 lbs in the first 3 weeks and haven't lost anything since. I need some serious help.

November 18, 2015

Adrian Bryant

go here to lose weight again

November 19, 2015


Weight train you will start losing I started working out daily and after a week lost 7 lbs.

November 28, 2015


Hi, I'm 24. I weight about 70 kgs. I am 5 feet 4 inches tall. I go to the gym regularly and have a balanced diet. My progress is slow but I am more or less happy with it. However, there is this big office event I have to attend in 3 days and I must look absolutely my best. Will you please recommend the best way to lose some extra weight in 3 days?

September 08, 2015

Adrian Bryant

use this for 3 days but on the 3rd day drink less or very little water at all

September 09, 2015


Hi adrian,
Im 134lbs and 63.3" i am trying to lose about 15lbs weight(fat)as fast as possible. I usually wake up around 12pm so my first meal will always be around 1 or 2pm. I'll eat 2 wholewheat bread, 1 eggs&2 banana for that meal. Then in the evening, whenever i feel like munching on something, I'll have one apple. For my dinner, which is around 8pm, I'll have half a steamed tomato, half and a little less cup of brown rice and 1 egg. Everyday i will workout for about 50minutes(30 in the afternoon, usually jogging in place or using ur ski step video and 20 minutes at night, usually some dance cardio). Do you think my plans are going to be effective?pls advise and feel free to point out all the flaws! Thank you!

September 04, 2015


A little backstory: i already lost about 10lbs but thats was few months ago then i believe I've hit a plateau because the scale wouldnt budge. I got so demotivated, i stopped being serious about losing weight, not rly watching what i eat, and gained back about 2lbs+ .. and just recently I've decided to get back into the game and try again

September 04, 2015


hi am 5"1" 24yrs old and i weigh 230 i want to lose the weight but i eat a lot of soul food like fried chicken potato salad and things like that and i want to get down to and ideal size for my height so if you could help me with a diet plan that will be great thank you

July 26, 2015

Adrian Bryant

does not matter WHAT you eat alhtough the foods on this page will help you lose weight faster but use this diet

July 27, 2015


I am 4/ 11 ,weigh 128. And retaining water. I am on lots of meds one of them . is a water pill. I have copd . high blood pressure and .. Fibromyalgia . on oxygen at night. It just seems that I keep gaining . I am not for sweets. I eat chicken breast and turkey veggies. I do like my eggs and bacon and not the turkey bacon. Do drink diet cokes will not anymore . after what I have read about them. I need a diet to lose weight and what to do about the water retaining. I do eat fruits to. Never had a Problem with my weight before. No nothing about dieting counting calories. I am 52. Please help.

July 25, 2015

Incorrect please try again
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