Best and Worst Foods to Eat if You’re Trying to Lose Weight

The information below will help you understand what foods to eat and which to avoid to help you reach your weight loss goals.

TYPE: Meats:

FOODS TO EAT (support weight loss): Bass, Calamari, Clams, Crabmeat, Catfish, Cod, Cornish hen, Flounder, Haddock, Halibut, Herring, Lobster, Oysters, Sardines, Scallops, Shrimp, Skinless Chicken, Turkey breast, Sole, Tilapia, Trout, Tuna, Turkey bacon, Wild Salmon

FOODS TO AVOID (cause weight gain): Bacon, Beef jerky, High fat meats like Prime rib, Porterhouse, Hot dogs, Pepperoni, Salami, Sausage

TYPE: Veggies:

FOODS TO EAT (support weight loss): All dark greens, Asparagus, Avocados, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Carrots, Celery, Cucumbers, Collards, Garlic, Green Beans, Kale, Lettuce, Mushrooms, Olives, Onions, Parsley, Peas, Radishes, Red Peppers, Squashes, Sweet Potatoes, Spinach, Tomatoes, Yams, Zucchini

FOODS TO AVOID (cause weight gain): All vegetables are generally good for you; however if you’re trying to lose weight, try to avoid eating white potatoes, red potatoes, corn, and plantains

TYPE: Fruits:

FOODS TO EAT (support weight loss): In general, all fruits are healthy for you. However, if you’re trying to lose weight (or are diabetic), the best fruits to eat are low-sugar fruits, which include Blackberries, Blueberries, Cranberries, Grapefruits, Lemons, Limes, Passion Fruit, Raspberries, Strawberries

FOODS TO AVOID (cause weight gain): Canned fruits, dried fruits, and fruit snacks

TYPE: Grains (breads, pasta, rice):

FOODS TO EAT (support weight loss): Barley, Brown rice, Bulgur, Buckwheat, Coconut Flour, Oats (steel-cut oats), Quinoa, Wild rice

FOODS TO AVOID (cause weight gain): Bagels, Donuts, White rice, White pasta, White bread, White flour

TYPE: Beans/Legumes:

FOODS TO EAT (support weight loss): Black-eye peas, Black beans, Butter beans, Fava beans, Garbanzo beans /Chickpeas, Green beans Kidney beans, Peas, Lentils, Lima beans, Navy beans /Pinto beans, White beans

FOODS TO AVOID (cause weight gain): Dried beans, Refried beans

TYPE: Dairy:

FOODS TO EAT (support weight loss): Egg whites, Eggs, Almond milk, Coconut milk, Goat’s milk, Hemp milk, Oat Milk, Rice Milk, Non-dairy butter (vegan butter)

FOODS TO AVOID (cause weight gain): Regular (full-fat) Cow’s milk, Cheese, Cottage Cheese, Cream Cheese, and Sour Cream; Condensed milk, Powdered milk, Powered eggs, Yogurt with fruit on the bottom

TYPE: Nuts and Seeds:

FOODS TO EAT (support weight loss): Raw and Unsalted Nuts and Seeds: Almonds, Brazil nuts, Cashews, Cedar nuts, Hazelnuts, Macadamia nuts, Peanuts, Pecans, Pistachios, Walnuts; Seeds: Chia seeds, Flaxseeds, Hemp seeds, Pumpkin seeds, Sesame seeds, Sunflower seeds. The next best are roasted and unsalted nuts and seeds.

FOODS TO AVOID (cause weight gain): Sugar-coated nuts and seeds

TYPE: Oils:

FOODS TO EAT (support weight loss): Avocado oil, Coconut oil, Extra-virgin Olive oil, Fish oil, Flaxseed oil, Sesame oil

FOODS TO AVOID (cause weight gain): Bacon fat, Chicken fat, Margarine, Hydrogenated oils (trans fats), Vegetable oils

TYPE: Sweeteners:

FOODS TO EAT (support weight loss): Listed in order of the best sweetener if you want to lose weight: Stevia, Monk fruit, Xylitol, Agave nectar, Raw honey, Coconut palm sugar, Sugar alcohol

FOODS TO AVOID (cause weight gain): White sugar, High-fructose corn syrup, Brown rice syrup, Brown sugar, Dextrose, Fruit juice concentrate, Raw sugar

TYPE: Spices & Seasonings:

FOODS TO EAT (support weight loss): Apple cider vinegar, Black pepper, Cardamom, Cayenne pepper, Chili peppers, Cilantro, Cinnamon, Ginger, Parsley, Garlic, Nutmeg, Onion, Oregano, Rosemary, Sage, Saffron, Tamari, Thyme, Turmeric

FOODS TO AVOID (cause weight gain): Ketchup, Mayonnaise, MSG, Table salt, Worcestershire sauce

TYPE: Snacks:

FOODS TO EAT (support weight loss): Fresh Fruits & Veggies, Popcorn (lightly salted), Unsweetened peanut/cashew/almond butter, Organic unsweetened chocolate, Nuts and seeds, Hard-boiled eggs, Plain yogurt, Trail mix

FOODS TO AVOID (cause weight gain): Candy, Pies, Corn chips, Cookies, Donuts, Cakes, Ice cream, Pastries, Potato chips

TYPE: Beverages:

FOODS TO EAT (support weight loss): Distilled or Spring water, Alkaline water, Coconut water, Fresh-squeezed juices, Green tea, Black tea, Mint tea/Other Herbal teas

FOODS TO AVOID (cause weight gain): Sodas, Sports Drinks, Store-bought fruit juices, Mixed drinks, Beer

TYPE: Cooking Methods:

FOODS TO EAT (support weight loss): Baking, Broiling, Grilling, Poaching, Pressure cooking, Roasting, Sautéing, Steaming, Stir frying

FOODS TO AVOID (cause weight gain): Barbequing, Blackening, Burning or Charring, Deep frying, Pan frying