Not all calories are created equal. Different foods go through difference metabolic pathways in the body. They can have vastly different effects on hunger, hormones and how many calories we burn. Having said that, there are some foods that you can eat plenty of and still lose weight. Here’s a list of the top foods for promoting weight loss without leaving you hungry. You can fill your plate up with these foods, and watch the pounds fall off.


Grapefruits are low in calories, high in enzymes, and full of healthy carbohydrates that will keep you full for prolonged periods of time. There is a compound in the grapefruit that also lowers insulin ( the fat storage hormone) which in known to lead to weight loss. Cut up a half a grapefruit for your next breakfast meal, and see how you feel.


Once feared for being high in cholesterol, whole eggs have been making a comeback. New studies now show that they don’t adversely affect blood cholesterol and don’t cause heart attacks. They are among the best foods you can eat if you need to lose weight.

Eggs are high protein, contain healthy fats, and can make you feel full with a very low amount of calories. One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours.

Lastly, eggs are incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.


With 95% water content, cucumbers are wonderful low-calorie food for flushing out your system. Sprinkle some cucumbers with lemon juice, a tablespoon of nutritional yeast and some paprika, and you’ve got a wonderful light lunch or snack.


Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high-quality protein, healthy fats and also contains all sorts of important nutrients. Salmon is also loaded with Omega-3 fatty acids, that have shown to help reduce inflammation- which is known to play a major role in obesity and metabolic disease.


Loaded with vitamin C, vitamins, and minerals, kiwi is a slimming food because it keeps things moving in the digestive system. Not only are kiwis delicious, but when eating on a completely empty stomach, they can do wonders for your slim pan. Kiwi is a great snack or after dinner treat. But be sure to have one first thing in the morning after your morning drink.

Broccoli, Cauliflower, Cabbage and Brussel Sprouts

Also known as the cruciferous vegetables, these 4 super veggies are high in fiber and tend to be incredibly filling. Furthermore, these types of veggies also tend to contain decent amounts of protein.

They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables. A combination of protein, fiber, and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. Their bonus feature is that they also are highly nutritious, and contain cancer-fighting substances.


Full of fiber, calcium, and nutrients, kale is a green superfood that will lead you to optimum health and wellness, Aim to have some sort of kale every day! Have kale raw, juiced, blended, baked, dehydrated or sauteed, and you’ll be on your way to skinny-town. This leafy green is filling, hearty and delicious…. and the more you eat it, the more you’ll crave it.

Beans and Legumes

Beans and legumes that are beneficial for weight loss include lentils, black beans, and kidney beans. These beans tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety- leaving you feeling full sooner and for a longer period of time. If you can tolerate beans, include them three times a week in your meals.

Chia Seeds

Chia seeds are a powerhouse food that will change your life. When mixed with liquid, chia seeds gel up into a pudding-like texture, which is perfect for breakfast, snack or dessert. Mix up some chia seeds with almond milk, dates/maple syrup, and some cacao nibs, and you won’t believe that you’re making yourself slimmer.


Whereas most fruit is high in carbs, avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, they same type of fat found in olive oil. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think. Avocados are perfect as additions to a salad because studies show that the fats in them can increase the nutrient uptake from the vegetables up to 15 times, and you’ll feel full quicker and longer.


Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. Studies have shown that eating nuts can improve metabolic health and even cause weight loss- studies have also shown that women who eat nuts tend to be healthier, and leaner than the women who don’t. Word of caution- make sure you don’t go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

Chili Pepper

Eating chili peppers is very useful when you’re trying to lose weight quickly. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning properties in your body. Capsaicin E is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.


To sum it all up- these foods are a great start for a summer slim down. They’re all perfect for meal prepping for on the go eating as well.