Healthy Foods For Weight Loss

Healthy foods for weight loss builds upon the principles of the healthy weight management and healthy weight loss pages. It will guide you to achieve your goals the right and sustainable way. Further, those pages also explain how healthy foods have changed over the past 100 years that you need to know.

There are so many healthy foods for weight loss that it would be difficult to put them all on one page. Nature has provided so many great things for us to eat that qualify for a mention on this page and that's great news.

You may be expecting a list of "the top 10 foods you need to eat for weight loss" or something along those lines. But frankly, there's a lot more than 10 and I'm not about to limit you to that. Besides, wouldn't you get tired of eating just 10 foods every day? I know I would...

So what we'll do is break this down to food types and then have a few honorable mentions along the way. This will make it easier to build your daily meals using any combination of the healthy foods for weight loss groups listed here. we go!


Lean meats are great healthy foods for weight loss. High in protein and a variety of vitamins and minerals including zinc and iron.

Lean meats strongly contribute to the development of lean muscle mass. Lean muscle mass directly contributes to increasing metabolism which aids in healthy weight loss and you'll feel fuller longer and eat less overall.

It is very important to note that not all meats are created equal, however. 

It is absolutely essential that you get organic grass fed meats because they contain a very different nutritional profile.

The most important reason why is because organic grass fed meats are high in omega-3 fatty acids, and conventionally raised meats are high in omega-6 fatty acids and much higher in saturated fat.

The omega-3's play a big role in healthy weight loss by helping to restrict the formation of new blood vessels to fatty tissue in the body and reduce inflammation. Omega-6's play the opposite role! 

By going for organic grass fed meats, you will be working with your body to lose weight, not against it. So make this easier on yourself!

Some honorable mentions include:

  • Beef
  • Bison (my personal favorite)
  • Wild caught fish

I recommend Greensbury Market if you're looking for some organic grass fed meat delivered right to your door. Click here for a coupon code and my review of Greensbury!


Any veggie you can get your hands on qualifies as healthy foods for weight loss.

The list of benefits for eating more veggies is a long one. But there's a catch...they really must be organic veggies. Otherwise you'll risk eating synthetic pesticides and GMO's which exposes you to potentially health damaging foods that have not been thoroughly tested and evidence shows that they are not what nature intended you to be eating anyway. 

If we're going to make an effort to eat right for vitality, health and strength, then let's do it right! A healthy food that is genetically modified and laced with poison is no longer healthy.

No amount of poison is good for anyone. Period.

No food that comes from a laboratory can be as good as what nature has provided for us since the dawn of time.

Organic veggies are:

  • High in nutrients
  • High in antioxidants
  • Generally high in fiber
  • Low in calories
  • Low in carbs
  • Not genetically modified
  • Cancer and disease fighters
  • Most can be eaten raw, sautéed, boiled, steamed, baked and grilled. They are very versatile and can be prepared to fit any taste.
  • Goes with anything, with any meal and any time of the day.
  • Can be purchased fresh or frozen for convenience with minimal loss of nutrition in most cases. Although I prefer fresh!
  • Delicious!

You could fill your dinner plate full of organic veggies and a lean cut of organic grass fed meat and eat until you're stuffed and still lose weight. Believe me, I've done it. I did this for dinner every day for 3 weeks and lost 15 pounds without trying. All I did in that scenario was remove grains and starchy foods and replaced them with loads more veggies.

Some honorable mentions are:

  • Broccoli and cauliflower
  • Avocado
  • Any leafy green such as spinach or kale

As stated above, any organic veggie you get will put you on the path to weight loss, vitality, health and strength. Choose a variety of colorful veggies and try some that you've never tried before. You'll be surprised at how good they are and how easy it is to bring it into the mix when you build your super healthy meals.


Ah, fruits. How can you go wrong? They're the original dessert food brought to you by nature itself and packed with a long list of nutrients and antioxidants.

Just as with veggies, organic fruits are what we're after here for the same avoid GMO's and synthetic chemicals that can damage your health in ways we may still not understand.

Although fruits are on the list of healthy foods for weight loss, you may want to use fruits sparingly if you have a lot of weight to lose. I say this because there really isn't much you can get from fruits that you can't get from veggies, and veggies have a tendency to contain less calories and natural sugars than fruits.

If you are combining an exercise plan with an excellent diet, fruits are a great way to "power up" before a workout by getting a boost of energy, sugars and nutrition by eating about 45 minutes to an hour before your workout along with a protein source like jerky and nuts.

The same can be said for recovery by eating more fruit and a protein source right afterward (within 30 minutes after your workout is ideal). You'll want a larger protein source after your workout to aid in recovery and the fruits aid in the replenishment of glycogen which is the energy stored in muscle.

This aids in weight loss by giving you more energy for your workouts so that you can exercise more intensely.

Organic fruits are:

  • High in nutrients
  • High in antioxidants
  • Generally high in fiber
  • Somewhat low in calories
  • Somewhat low in carbs
  • Not genetically modified
  • Cancer and disease fighters
  • Goes with anything, with any meal and any time of the day.
  • Can be purchased fresh or frozen for convenience with minimal loss of nutrition in most cases. Although I prefer fresh!
  • Delicious!

Some honorable mentions are:

  • Apples
  • Grapefruit
  • Blueberries

Seeds and Nuts

Nuts have gotten a bad rap because they contain fat and calories but it's time to undo that social conditioning.

The fats that nuts contain are the "good fats" that you want in your diet.

And the calories you ask? Your intake of carbohydrates are much more worrisome than the calories you'll get from nuts that are truly healthy foods for weight and just happen to have some beneficial fats in them. Along with those fats, you'll get a nice dose of fiber, zinc, protein, vitamin E, omega-3's, and other great things that reduce bad cholesterol and improve the health of your arteries.

Another reason they qualify as healthy foods for weight loss is that they make a great snack and are satisfying so that you'll eat less throughout the day. Your hair and skin will also benefit.

They're also fairly inexpensive, easy to carry around with you and taste great. There just isn't any good reason not to get a little nuts every now and then! ...sorry, I just had to say that!

As with everything else, I always prefer organic when I put anything into my body to avoid GMO's and synthetic chemicals.

Another important topic here is be sure the nuts you buy, especially organic nuts, come from the U.S. Some come from China and I have always found that the quality is questionable and they taste different and not in the best way.

Some honorable mentions are:

  • Almonds
  • Walnuts
  • Hazelnuts
  • Pine nuts 
  • Pumpkin seeds


I recommend you stop using any vegetable oils that you have in your kitchen right away.

Vegetable oils contain an omega-6 fatty acid
that leads to systemic inflammation and promotes weight gain. You don't need vegetable oils in your kitchen and they can easily be replaced with healthy oils that promote health and weight loss.

The only oils I keep in my home are organic cold pressed extra virgin olive oil and organic coconut oil. They are my honorable mentions.

I have no other oils in my possession and I can cook anything with these 2 oils that I could with vegetable oils. These oils are great additions to healthy foods for weight loss when cooking them.


Purified water is an absolutely essential component--and makes up the basis for--healthy foods for weight loss.

Without water, nothing else on this page really matters.

There is a long list of benefits of drinking water that can be found here and it's why I recommend you drink only water and nothing else. Hold the fluoride, please!

What Are Not Healthy Foods For Weight Loss?

In the context of healthy foods for weight loss, we want to reduce body fat and inflammation. The true goal, of course, is to turn your focus and attention to achieving optimum health. Weight loss comes as the consequence.

By adjusting the foods you eat as described here and throughout this website, you'll achieve vitality, health and strength and the weight will disappear.

But while we focus on eating the right healthy foods for weight loss, there's a few overly common and abundantly available food items that I recommend you specifically remove from your diet by overcrowding your diet with foods as listed above. These include:

  • Grains
  • Sodas including all diet sodas
  • Pre-packaged snack foods like chips
  • Sugary foods and drinks
  • High fructose corn syrup
  • Processed foods
  • Pre-packaged processed frozen foods 
  • Fat-free and low-fat foods
  • Artificial sweeteners
  • Artificial flavors
  • Preservatives

Although these might seem a little obvious, it's worth mentioning because society would have you believe otherwise so these items are absolutely everywhere.

The healthy diet food page goes into additional detail about how these foods came to be and what they do to adversely affect your health.

› Healthy Foods for Weight Loss