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Top 50 Weight Loss Foods for Women
There are actually many foods that can help women lose weight. Sometimes it is because they keep you feeling full longer, and sometimes it is because they need calories to digest them. Either way, here is a line-up of fifty food items, in no particular order, that are the best foods for weight loss for women. These foods are great because you do not necessarily lose muscle mass in the process, but real fat.
Whole Grains, Quinoa and Whole Wheat Pasta
Whole grains are definitely the way to go as good foods to eat for weight loss. They keep you filled up longer and are choc full of fiber, so you do not end up eating too much and having digestion problems.
Lean Red Beef and Dark Poultry, Swiss Chard, Lentils, Dried Apricots
Lean red beef, dark poultry, Swiss Chard, and dried apricots are a great source of iron, something many women lack, and even shed more of during menstruation. Thus, this would be a great way to replenish the iron in your body.
Green Tea
Green tea is great for women and weight loss because they encourage the body to burn more fat through increased metabolism, according to the American Journal of Clinical Nutrition.
Almonds, Peanuts, Chestnuts, Pecans, and Walnuts
These nuts are a great snack in small quantities because they help lower bad cholesterol and prevent heart disease, according to ConsumerReports.org. They have monounsaturated fats that help lower bad cholesterol and polyunsaturated fats that help lower heart disease. It is also a great source of different vitamins and minerals such as zinc, copper, folate, vitamin A and vitamin E. Walnuts may even ward of osteoporosis and breast cancer because of phytosterols present in it.
Tomatoes
Tomatoes are great for women because of their lycopene content. They lower the risk of breast cancer and cervical cancer in women, as well heart disease, according to Breastcancer.org.
Flaxseed
Studies show that flaxseed seems to be able to curb hot flashes in women, as well as lower bad cholesterol levels in the body. They may also even play a role against breast cancer, though pregnant and lactating women should avoid them till further studies are done.
Greek Yogurt
This is a good source of protein, with lesser sugar compared to other yogurts. More protein in the system helps women in losing weight and maintaining muscle. Yogurt is also a great source of calcium, and can help build strong bones.
Soy protein
Soy protein helps lower levels of bad cholesterol in the body, which is good for the heart, according to ConsumerReports.org. This is definitely one of the healthy foods for weight loss, because it has the protein you need but with lesser fat and cholesterol.
Kale, Spinach, and Bok Choy
Aside from the usual doses of vitamin C, calcium and antioxidants, kale is a good source of vitamin K, which is great for building bones, something that many women struggle with especially in the older years as vitamin K helps activate bone proteins that will help protect women against osteoporosis. Bok Choy and spinach, on the other hand, contain a lot of fiber and minerals essential to a woman’s diet.
Asparagus
Asparagus goes into the list because it is rich in folate, which is awesome for a developing fetus and for the heart.
Salmon
This fish is additionally beneficial for pregnant women, as it somehow seems to ward off post-partum blues. Its omega 3 fats are also essential for the developing baby and are good for the mother’s heart.
Oatmeal
Oatmeal is a good source of fiber and helps lower cholesterol levels in the body, for a healthier you.
Cranberry Juice
Cranberry juice prevents bacteria from sticking to the bladder walls, thus helping ward of urinary tract infections, which many women suffer from.
Soup
Vegetable soups are a great way to fill you up, thus helping you eat less. Just make sure you steer clear from very creamy soups that may still have more calories, defeating the purpose of having soup in the first place.
Halibut and Cod
Aside from their oils being very good sources of vitamins and minerals, halibut and cod are great sources of potassium and protein. Halibut can also help temporarily speed up your metabolism and help you lose weight.
Ginger Root
Studies show that daily consumption of ginger is helpful in lessening muscle pain after exercise, thus making your workouts less stressful for you and more enjoyable.
Citrus Fruits and Strawberries
These are great for women because of the rich content of vitamin C found in them, which has been found to lessen coronary heart disease.
Runner Beans
Runner beans are filling and full of fiber—a major help for people who easily become hungry and are tempted to eat more.
Pomegranates
Aside from being nutritious, pomegranates help control blood sugar levels, but they ought to be eaten, not just drunk, for maximum effect.
Brussel Sprouts and Sweet Corn
Those little vegetable balls are packed with fiber and vitamins and minerals, as expected in many vegetables, and really keep you full longer. Sweet corn works in the same way.
Eggs
Eggs are a great source of protein, and though many people worry about the cholesterol level, studies on people who eat 2 eggs a day have shown that their cholesterol did not increase dangerously as often thought.
Apples and Pears
These fruits are rich in vitamins and minerals, as well as fiber that keeps your digestion system on track.
Cauliflower and Broccolli
Cauliflower has been linked with lower risk of lung and stomach cancer, aside from being rich in Vitamin C. Broccolli fills you up with fiber and nutrients, sans the calories.
Cinnamon, Garlic, and Sage
Cinnamon is not just a spice full of different minerals, but it is also a natural appetite suppressant, as well as garlic. Sage on the other hand helps with digestion and thus counts as a weight loss aid for many.
Black beans
Black beans are great for those targeting to lose belly fat because black beans have fiber, protein, and a fat burning carb called resistance starch.
Pumpkins
These are great to snack on because they are low on calories, have a lot of vitamins and minerals as well as beta-carotene, and taste great. They are definitely one of the foods that promote weight loss.
Avocados
These green fruits are a great source of oleic acid, which helps curb your hunger pangs, as well as fiber and protein.
Bananas and Blueberries
Bananas are great for weight loss because they give you nutrition, vitamins, and energy without fat. Blueberries do the same, while also lowering cholesterol and helping your heart.
Grapefruit
This fruit has a compound in it that lowers insulin which is a fat storage hormone, and is packed with protein, while filling you up without the calories because of its high water content.
Goat Cheese
Goat cheese has a fatty acid that can make you feel full longer and burn more fat, thus earning it a spot as one of the foods that are good for weight loss. Just make sure that you are getting those labeled “grass fed” as they have the most fatty acid in them.
Michael
May 14, 2012 at 6:47 pm
I have tried greek yogurt before and it is supposed to be better for you that is true but it is just a tad bit to tart for me. Now that they have started coming out with the flavored Greek yogurt I may have to try some of that. You have a lot of items that I already eat on this list and they haven’t helped me lose weight or fat in any area.
Admin
May 19, 2012 at 2:05 pm
Hey Michael,
I suggest adding some honey to your Greek Yogurt to cut the tartness. It’s also delicious with granola.
Also, these foods will help you lose weight only if you’re eating a balanced diet AND getting plenty of exercise. In order to lose weight quickly and see the BEST results you must include exercise in your daily routine. It doesn’t have to be going to the gym either. You can go dancing, swimming, biking, hiking, kayaking, martial arts, walking the dog, etc. Anything that gets you moving. Combine a healthy, balanced diet with these foods and exercise and you’ll be able to achieve the body you’ve always wanted.
-Sara
Cedric
May 14, 2012 at 6:47 pm
This is quite the list of food. I had no idea that black beans helped you target belly fat because I thought they had way to many carbs in them. I have heard of a recipe for brownies that is made with black beans and they really do taste good. Not to mention they are actually more moist than a traditional brownie is.
Admin
May 18, 2012 at 4:10 pm
Hey Cedric,
Black beans are a wonderful food! Here’s an excellent page about how nutritious black beans actually are for you: http://whfoods.org/genpage.php?tname=foodspice&dbid=2
-Sara
Henry
May 14, 2012 at 6:52 pm
I understand that whole grains and things are supposed to be great for you and that they keep you filling full longer because they digest slowly but they have so many carbs in them. I have been counting carbs for so long now that I can’t break that habit and I have had success so I want to keep going, is that a bad thing?
Admin
May 16, 2012 at 10:17 pm
Hey Henry,
If you’ve had success with counting carbs then you don’t have to eat whole grains. They are not a necessary part of a balanced diet.
-Sara
Sheila
May 14, 2012 at 6:56 pm
I love these foods and I already eat these foods but they are not helping me lose weight or fat why do you suppose that is? The things like Kale, Soy and Bok Choy I haven’t ate before and I have to admit I probably won’t either. The rest of it I either eat all the time or have eaten in the past and still no success in getting rid of the belly fat.
Admin
May 16, 2012 at 10:16 pm
Hey Sheila,
These foods are great for weight loss but ONLY eating them will not help you lose weight. You have to have an overall balanced diet with plenty of exercise. Also, if you find you have trouble losing belly fat then try and switch diets. Try a low-carb diet and see how that works for you. I recommend that you simply try and consume MORE fruits and vegetables and reduce or eliminate processed foods from your diet. Also, Kale and Bok Choy are delicious if prepared correctly. Plus they have enormous amounts of beneficial nutrients.
-Sara
Tyree Grund
June 16, 2013 at 10:31 am
Hey Sheila,
I completely agree with Sara. If you want to lose weight and be healthy you really do need to eat these foods. Eating more fruits and vegetables and eliminating processed foods will dramatically cut down on your calorie consumption and help you lose weight.
Tyree
Ronald
May 14, 2012 at 7:01 pm
I had not heard that about Fax Seed before, I have hot flashes all the time and if this will help curb those it would be much appreciated. How exactly are you supposed to eat these though? Are they crushed into a flour type thing or do you put them on your salad? I guess I can find that out when I go get some but I thought it never hurts to ask.
Admin
May 15, 2012 at 9:25 pm
Hey Ronald,
You can find Flax Seed in different forms. You can buy it ground and just put it on your cereal, oatmeal, salads, etc.
Here are some more ideas that I borrowed from Ellies-Whole-Grains.com:
Mix ground flax into yogurt
Add ground flax seed to any cereal like oatmeal
Add ground flax to applesauce
Add ground flax seed to soups
We love adding ground flax seed to fruit smoothies
Sprinkle ground flax seed on a salad
Add ground flax seed to beans or chili after cooking
Add ground flax to Cottage Cheese
Mix ground flax seed with tuna, potato, egg, etc salads
Use ground flax seed for filler or as egg substitute in meatloaf and hamburgers
Sprinkle ground flax on peanut butter + jelly sandwich
Add ground flax to make your Ice Cream “healthy”
Add ground flax seed to muffins, breads, waffles, and pancakes (see flax recipes and see flax substitution guidelines)
Add ground flax to Hummus (home-made or pre-made) and eat with Pita chips! (Yum!)
Mix into mashed potatoes after cooking
Add ground flax seed to spaghetti sauce
Mix ground flax seed into protein drinks and breakfast drinks
-Sara
Javier
May 14, 2012 at 7:06 pm
What’s the best way to eat Asparagus? I’ve always bought it in the can and just heated it up like you would green beans. If you buy it raw though it’s better for you because of the lack of processing but how do you fix it? I have been told to boil it and I have been told to steam it I just want to know which way will keep them from losing their nutrients.
Admin
May 15, 2012 at 9:22 pm
Hey Javier,
Have you ever thought about steaming? Also, here’s one of my favorite recipes for Asparagus. It’s quick, easy, and delicious: http://simplyrecipes.com/recipes/asparagus/
-Sara