20 Healthy Foods For Weight Loss Backed By Science!

Do you want to lose your excess body fat and maintain a healthy body weight thereafter?

Since you a man that is over the age of 40 years, you need to pay more attention to the kinds of foods that you are consuming because this is going to make a huge impact on your general health as your grow older.

Scientists have conducted different researches on some foods and have discovered what we knew all along, that all calories are NOT exactly equal.

Some foods offer a lot more health benefits to your body than others. These healthy foods have completely diverse effects on your hormones, appetite and how much calories your body burns.

Here are 20 healthy foods for weight loss that are backed by different research studies.

1.) Chili Pepper (Hot Peppers)

Chili pepper is one food ingredient that can help you in your quest of losing excess body fat.

 Hot peppers contain a substance known as capsaicin, which various research studies (like these 2003, 2005 and 2012 studies) have shown helps in reducing appetite cravings and boosting the body’s fat burning ability.

This is the reason why capsaicin is a popular ingredient in so many brands of fat loss supplements.

A 2010 research study found out that consuming 1 gram of red/hot chili pepper reduced hunger cravings and boosted the fat burning ability in individuals that don’t eat red chili peppers regularly.

But, the study discovered that there was no effect in individuals that were used to eating red chili peppers, showing that the body can build up some kind of tolerance to capsaicin.

And you don’t need to worry that eating hot chili peppers may cause wounds in your belly, there is a study that found out that hot peppers actually assists the body in preventing stomach problems like ulcers because they get rid of the bacteria that are responsible for causing these problems.

2.) Avocado

Avocados are quite different from most fruits.

Fruits usually contain sugar (in form of fructose), but in the case of avocados they are packed with healthy fats.

 Avocados contain high amounts of healthy monounsaturated oleic acid (the same kind of fats found in olive oil) making it both delicious and nutritious.

Even though avocados contain healthy fats, just like most fruits they also contain lots of water, so they are not as calorie-packed as you may have assumed. 

You can add avocados to your salad now that you know they are a healthy food. 

There are even research studies (like this 2005 study) that found out that the healthy fats in avocados helps in increasing the body’s ability to absorb nutrients from vegetables.

And avocados also contain essential nutrients like potassium, fiber, vitamin C, vitamin B-6 and magnesium.

So make sure you always include them in your salads.

3.) Salmon

Almost every list of healthy foods for weight loss includes salmon (preferably wild salmon).

Although salmon is an oily fish, it is still amazingly healthy.

Salmon is a stomach filling food. Eating it keeps you feeling full for hours and it is not very high in calories as you may have previously thought.

Salmon is chock-full of healthy fats, high quality protein and essential nutrients like iodine, vitamin B-12, vitamin B-6 and potassium.

In fact other types of fish and seafood as a whole contain a significant quantity of iodine.

Iodine is a nutrient that is important in keeping the thyroid glands healthy. And a 2007 study has shown that a healthy thyroid gland means that your body metabolism would be running at its best possible level.

There are even studies (like this 2008 study) that have shown that a lot of people worldwide are not getting enough iodine in their diets.

Salmon is also packed full of omega-3 fatty acids, which some research studies (such as this 2010 study) have found out that it helps in reducing inflammation, which have been shown to play a big role in metabolic disease and obesity (according to this 2011 study).

4.) Chia Seeds

Chia seeds is one of the healthiest foods that you can ever find on earth.

This unassuming seed contains about 12 grams of carbohydrates for every ounce. It might seem a little on the high side, however 11 grams are actually fiber.

This is what makes chia seeds okay to include in a low-carbohydrate diet and nutritionists also say it an excellent source of fiber and other essential nutrients.

Since chia seeds contain so much fiber, it can absorb as much as 12 times their weight when soaked in water, it would turn into a gel when it gets into your stomach making you feel full for longer periods of time.

There are even actually studies (like this 2010 study) that have shown that eating chia seeds can help in reducing hunger cravings – this makes it a great food to include in your fat loss diet.

5.) Green Tea

Green tea is well known as being a healthy beverage.

Green tea is packed full of antioxidants. It contains two particular phytochemical antioxidants: pro anthocyanin and anthocyanin that are believed by scientists to help the body in reducing the bad cholesterol and boosting the level of good cholesterol.

Asides from being a healthy drink, green tea can also help you in burning excess body fat.

This is because it contains catechins that prevent your body from accumulating fat while also boosting your ability to burn more fat.

According to a 2009 research study, the participants that drank 4 cups of green tea every day and exercised for 25 – 30 minutes every day lost more belly fat than the participants that did the same thing except drink green tea.

If you want to get the best from green tea, then you should be drinking 2 – 4 cups per day to help boost your body’s metabolism and your endurance during your exercise sessions.

6.) Apple Cider Vinegar

Apple cider vinegar is used in condiments such as vinaigrettes or dressings. There are even people that mix it with water and drink it.

There are different research studies that have hinted that vinegar can help with weight loss.

A 2005 study found out that taking vinegar the same time as when you having a high-carbohydrate meal can increase the feelings of being full and cause you to eat 200 – 275 lesser calories throughout the day.

Another study conducted on obese individuals found out that consuming 15 mL - 30 mL of vinegar daily for a period of 12 weeks experienced fat loss of 1.2 – 1.7 kilograms (2.6 – 3.7 pounds).

A few research studies have also shown that vinegar helps in reducing blood sugar spikes after eating. 

A 2004 study found out that vinegar may actually have a lot more health benefits in the long term – like preventing type II diabetes.

7.) Broccoli

Broccoli like other cruciferous vegetables is high in fiber that is why it is an amazing stomach filling food.

Despite being a vegetable, broccoli contains decent quantities of protein.

Its protein content is not as high as lean meats or legumes, however they are quite high if you compare broccoli to other vegetables.

And scientists have even proven that eating broccoli helps in decreasing your risks of skin, lung, breast and prostate cancer – and yet this vegetable still helps you in losing your excess body fat.

Eating broccoli regularly may help in increasing your testosterone levels – this is because of a compound called sulforaphane. And as you already know, increased testosterone level makes it difficult for your body to store fat. 

This vegetable also contains impressive amounts of vitamin C. One cup of broccoli contains more than your daily recommend amount of vitamin C. 

In case you don’t already know this, vitamin C helps in reducing your stress hormone (cortisol) and this prevents your body from accumulating fat in your belly.

8.) Coconut Oil

Not all dietary fats are the same!

Coconut oil is rich in a type of fatty acids that is known as Medium Chain Triglycerides (MCTs).

Two research studies (published in March 1996 and May 1996) have shown that these particular fatty acids boost satiety better than other dietary fats, in addition to increasing the amount of calories you can burn during the day.

And according to two research studies (published in July 2009 and March 2011) coconut oil really does help in reducing your excess belly fat.

You still need to be aware that coconut oil is packed with calories like all dietary fats, so don’t add too much of it to your food.

Instead, just replace your regular cooking oil with coconut oil and you would be able to get the weight loss benefits from it.

Another healthy oil that I need to mention is olive oil (preferably extra virgin olive oil), so if you can’t get coconut oil, then go for olive oil which is just as healthy.

9.) Grass-Fed Lean Beef

In recent years red meat has been unjustly portrayed as a slow poison (all thanks to fanatical promoters of vegan and vegetarian diets).

There have been so many reports that have blamed meat for different health issue by distorting the facts and results of research study.

A research study has shown that the problem is only with processed meat. This is the type of meat that is unhealthy because of the chemicals added during processing.

And according to a 2010 research study, unprocessed red meat (preferably grass fed lean beef) does not increase your risk of diabetes or heart disease.

And going by two research studies (published May 2011 and July 2011), red lean meat has a very low connection with cancer in men and absolutely no connection in women.

As you can see, red lean meat is healthy and it is also a fat loss friendly food since it is high in protein.

When compared to grain-fed beef, grass-fed lean beef (organic lean beef) has lesser calories, has higher amounts of omega-3 fatty acids and is a lot healthier.

You can include organic chicken in your diet as an alternative to grass-fed lean beef.

10.) Oats (Oatmeal)

Oats does not get the recognition that it deserves. It is one of the top healthy foods for weight loss.

Oats is a food that is rich in fiber and it is also very absorbent. 

This is why it helps you feeling full for long periods of time, so you would not be struggling with hunger cravings during the day.

When you eat oats, it creates a sticky layer inside your intestines. 

This is why it decreases the rate at which the body absorbs carbohydrates and helps to maintain blood glucose levels.

A research study published in March 2013 found out that eating oats regularly helps a person reduce obesity and belly fat.

According to that study, eating oatmeal improves the functioning of the liver, reduces your bad cholesterol levels, helps in good digestion and it also gives you a big boost of energy.

Oats are packed with beta-glucans and soluble fibers which research studies (like these 2009 and 2008 studies) have shown increases satiety and boost the body’s metabolism.

Even the American Heart Association advises that you eat a yummy bowl of oatmeal in the mornings.

11.) Blueberries

Of all the different kinds of berries, studies have shown that blueberries are among the best for healthy fat loss because of the abundant quantities of antioxidants that they have in them.

Blueberry is included in this list of 20 healthy foods for weight loss not only because it is a fruit but because it contains catechins and polyphenols that encourage your body to use the fat in its cells for energy.

And according to the results of a study published by the Federation of American Societies for Experimental Biology, the polyphenols in blueberries helps in preventing the formation of new fat cells – this makes it a lot easier for you to lose your excess body fat.

Blueberries are relatively low in fructose (the type of sugar found in fruits), sodium and cholesterol when compared with other fruits.

Eating this fruit regularly also helps keep your insulin level stable, strengthens your immune system, reduces your risks of urinary tract infections (UTI) and keeps your skin healthy.

You can start by including blueberries in your smoothies, fruit salads and oatmeal.

12.) Vitamin D Fortified Greek Yogurt

Greek yogurt is a healthy food that can help you in losing excess body fat. Similar to other dairy-based products, Greek yogurt is rich in protein, calcium, iron, vitamin B-12 and potassium.

The protein is what keeps you feeling full for a long time when you eat Greek yogurt which helps deal with hunger cravings and this prevents you from over-eating.

In recent times, Greek yogurt is now regarded as the healthiest type of yogurt. One reason is that it contains more protein than regular yogurt or low-fat yogurt and it also has less sugar in it.

So, what about the vitamin D fortified variety of Greek yogurt?

According to a 2007 research study, participants that took a combination of calcium and vitamin D for a period of 4 weeks lost 2 times more body fat than the individuals that didn’t take calcium + vitamin D!

Greek yogurt (and other dairy products) naturally contains calcium, so you have that nutrient covered, but it does not contain vitamin D naturally. This is why you should specifically look for Greek yogurt brands that are fortified with vitamin D.

So, try eating your afternoon snack with a cup of delicious Greek yogurt.

13.) Sweet Potato

Are you wondering why a starchy food is included in this list of healthy foods for weight loss?

You still need starchy foods (carbohydrates) in your diet, whether you want to lose weight or you want to maintain a healthy body weight. 

However, you still need to regulate how much you eat to prevent weight gain.

A popular weight loss tips is to switch the white potatoes in your meals with sweet potatoes so that you can get more essential minerals, vitamins and nutrients.

Sweet potatoes have a lower glycemic index than white potatoes making them a better choice if you have diabetes (or pre-diabetes). 

As long as you eat sweet potatoes in moderate quantities, it would help in keeping your blood sugar at a healthy level.

Sweet potatoes have a stronger flavour than regular potatoes and they also supply your body with nutrients such as: beta carotene, potassium, vitamin A, vitamin B-6, magnesium, dietary fiber, vitamin C, iron and calcium.

Since you are interested in healthy weight loss, you can switch your white potatoes to sweet potatoes so you can get the benefits that it offers.

14.) Spinach

Remember Popeye’s favourite food?

Spinach is a leafy green vegetable that you can add to your salads or you can eat it as a side dish

A 2014 research study conducted in Lund University, Sweden found that spinach extract helps reduce cravings and promotes weight loss. 

Spinach is a good source of protein, dietary fiber, vitamin A, vitamin C, calcium, iron, vitamin B-6, magnesium and potassium.

This is enough reason to replace other vegetables like cabbage and romaine lettuce with spinach in your salads.

The dietary fiber in spinach makes you feel full after eating preventing you from overeating later on and it supplies your body with just enough calories.

Since spinach is a green leafy vegetable, it is high chlorophyll. And scientists are currently study this phytonutrient (chlorophyll) for the restorative properties that it could have on human DNA.

Spinach also helps the body in decreasing the accumulation of heavy metal in the blood and it also helps the body in producing more red blood cells, which are the cells that carry oxygen in the blood – this helps in increasing your endurance during exercising.

You can eat fresh spinach in your salad or you can go for canned spinach. You can also buy frozen spinach in grocery stores if you like.

However, the best way is to eat spinach raw. Cooking tends to reduce some of its important nutrients and chlorophyll.

15.) Cinnamon (Ceylon Cinnamon)

Cinnamon (preferably Ceylon cinnamon) is a delicious spice that offers other health benefits asides from helping you lose body fat.

Cinnamon can help in boosting your weight loss efforts enormously just by adding one teaspoon of this spice to your meals.

This is because research has shown that cinnamon reduces the quantity of glucose that enters into the blood stream after eating. 

A 2011 study showed that it interferes with the digestive enzymes which slow down the rate at which carbohydrates are digested.

Cinnamon also helps in stabilizing your blood glucose level. So, it may be helpful if you have type 2 diabetes (or pre-diabetes).

There are various studies (like these 2006, 2007 and 2009 studies) that have shown the anti-diabetic benefits of cinnamon because it helps in lowering a person’s fasting blood sugar by as much as 29%.

By keeping your blood glucose at a healthy range, it would be easier to resist the urge of overeating.

According to this 2003 study, cinnamon may also lessen your risk of heart disease because it reduces the levels of total cholesterol, LDL cholesterol and triglycerides, while at the same time keeping HDL (the good type) cholesterol stable.

Another study published in 2013 concluded that consuming 120 milligrams of cinnamon every day would give you all these benefits plus increasing your good (HDL) cholesterol level.

It is easy to add cinnamon to your diet, just sprinkle a teaspoon of cinnamon on your meals and that’s all.

16.) Cottage Cheese

Cottage cheese just like other dairy-based products is high in protein.

Cottage cheese is one of the best types of cheese because it consists mostly of protein with very little fat and carbohydrate.

Eating cottage cheese as a snack is a good way to increase your protein intake. And it also helps in keeping you full for hours while supplying your body with reasonable amounts of calories.

Cottage cheese is also high in calcium (just like other dairy products). And according to this 2004 research study, calcium has been shown to help the body in burning excess fat.

17.) Almond Nuts

Although almond nuts are high in fat, it is the monounsaturated fat which is heart-healthy and it increases HDL, or good, cholesterol.

Almonds are a great snack, because they contain a balanced amount of health fats, protein and fiber. At the same time, almond nuts are relatively low in calories when compared to other nuts – 1 ounce of almonds nuts contains only 163 calories.

Research studies (like these 2003 and 2012 studies) have shown that an almond rich diet improves cholesterol levels and boosts the body’s metabolism which helps in fat loss.

In general, two research studies conducted in 2010 and 2011 discovered that people that eat ground and tree nuts tend to be leaner and healthier than the individuals that don’t eat nuts. 

Almonds in particular are loaded with an important amino acid called L-arginine. 

And according to a study published in the Journal of the International Society of Sports Nutrition, L-arginine helps the body in using more fats and carbohydrates during physical exercise.

So, to take advantage of this edge that almond nuts give, try eating ¼ cup of these nuts before your exercise sessions.

18.) Grapefruit

Asides from being quite low in calories, eating grapefruit or drinking its juice before eating can help the body burn excess fat and also reduce hunger pangs.

A 2012 research study published by the Journal of Metabolism found that just by eating grapefruit or drinking fresh grapefruit juice before eating can help in reducing belly fat by up to 1 inch in 6 weeks.

The researchers of the study think that the fat-burning ability of grapefruit is because of the high amounts of phytochemicals that it contains.

Another research study conducted in 2006 found out that grapefruit helps in reducing insulin levels, improving insulin resistance and boosting metabolism all of which promotes healthy fat loss.

Grapefruit also contains abundant amounts of vitamin C (just like other citrus fruits) which helps to strengthen your immune system. 

If you cannot eat the whole grapefruit, you can always drink grapefruit juice as an alternative and still get the fat loss benefits.

But, you need to know that grapefruit and grapefruit juice have been found to interact with numerous drugs in many cases resulting in adverse effects. 

This is the only fruit I know of that you actually have to ask your doctor for permission to eat if you are taking any type of medication. 

Once you get permission from your doctor to eat grapefruit, develop a habit of eating at least half a grapefruit a day especially before your breakfast.

19.) Lentils

Lentils are very low in fat at the same time it is a rich source of magnesium, iron and vitamin B-6.

Eating lentils keeps you full for hours because they are very high protein and fiber which are the two nutrients that lead to satiety. 

Since it is very difficult to over-eat lentils, you would be consuming lesser calories – this is what results in fat loss. And because lentils are quite high in protein and resistant starch, it helps in stabilizing your blood sugar levels.

A research study conducted in Spain found out that the participants of the study that stayed on a calorie-restricted diet that included four servings of lentils per week experienced more fat loss than the participants that consumed the same amount of calories but did not eat lentils.

The researchers also found out that the participants that were on the lentil-rich diet experienced clear improvements in their cholesterol levels and blood pressure.

You can eat lentils either in soups, salads or as purees. Lentils is also a good alternative to meat if you decide to follow a vegetarian or vegan diet for weight loss.

20.) Whole Eggs

Whole eggs (whites and yokes) need to be on this list of healthy foods for weight loss.

In the past, fear mongering made eggs look like an unhealthy food that was high in cholesterol. 

However, various studies (like these 2006 and 2013 studies) have revealed clearly that eating eggs does NOT affect your blood cholesterol negatively and does NOT cause heart problems. 

Eggs are high in protein and healthy fats and they keep you feeling full for long hours while also being relatively low in calories.

Since you want to lose your excess body fat, eggs should be a staple in your diet.

An 8 week research study conducted in 2008 found that participants that ate eggs for breakfast experienced more fat loss on a calorie-restricted diet when compared to participants that ate bagels for breakfast while still consuming roughly the same amount of calories.

Eggs contain a lot of essential nutrients and this matters a lot if you are on a calorie-restricted diet to lose excess body fat. You need to eat the whole eggs to get the benefits, since a lot of the nutrients are in the yolks.

Conclusion

So, now you have 20 healthy foods for weight loss that you can include in your diet. 

When next you are at the grocery store, make sure you include these foods in your shopping cart and you would be impressed at how these foods would help you in losing your excess body fat to get lean and achieve a healthy body weight.