10 Foods to Eat to Help You Fat Loss


Eggs are nutrient-dense and high in protein and fat, promoting feelings of fullness. Studies show that eating eggs for breakfast increases satiety for several hours compared to cereal and juice.

Leafy Greens

Leafy greens like kale and spinach are rich in fiber and thylakoids, compounds linked to increased fullness and better appetite management.


Fish is packed with protein, healthy fats, and iodine, supporting fullness and metabolism regulation.

Cruciferous Vegetables

Cruciferous vegetables such as broccoli and cabbage are high in fiber and low in calories, making them filling and ideal for weight loss.

Lean Meats

Skinless chicken breast and lean red meats provide protein and iron with less saturated fat, supporting weight management.

Potatoes and Root Vegetables

Boiled white potatoes rank high on the Satiety Index and contain resistant starch linked to weight loss. Baking or roasting potatoes is healthier than frying.

Beans and Legumes

Beans and legumes are high in protein and fiber, promoting fullness and potentially containing resistant starch.


Clear vegetable-based soups can promote mindfulness and reduce overall food intake, aiding weight loss.

Cottage Cheese

Cottage cheese is rich in protein and calcium, contributing to fullness and potentially affecting body weight.


Avocados are packed with heart-healthy fats, water, and fiber, promoting fullness and nutrient absorption. Portion control is important due to their calorie density.