What to Eat Every Day to Lose Weight

Weight Loss Diet

So like most people, you want to lose weight but can’t follow bland fad diets, swallow those chalky miracle shakes, or starve yourself out. The good news is that you can eat a whole range of whole foods that are satisfying, delicious, and nourishing, and will also support your weight loss goals. Here’s what you should eat in a day to lose weight.

Peanut Butter

If permanent weight loss is your aim, you should opt for more fiber-packed foods that will keep you fuller for long and curb cravings. An average serving of peanut butter gives you 8 grams of protein and up to 4 grams of fiber per serving, which will help you feel satiated and curb appetite. However, you should check the ingredients label to make sure that the brand of peanut butter you are using only contains peanuts and salt, but no sugar syrup or preservatives. A study proves that peanut butter can help people feel more satisfied as compared to other snacks.


Eggs are not just a scrumptious breakfast staple, this popular food can also help you shed pounds. A study of 21 men compared the effects of eating bagel or an egg for breakfast on satisfaction, hunger frequency, and food intake. The participants were checked for ghrelin and insulin levels, and blood sugar. The study concluded that men who ate eggs for breakfast experienced a reduced appetite for the next 24 hours and ate significantly less at their next meal than people who had bagels for breakfast. The egg group reported feeling less hungry and more satisfied 3 hours after breakfast than the other group. Furthermore, those who had eggs experienced a significantly lower change in their insulin and blood sugar levels as opposed to the other group. Being incredibly nutrient dense, eating eggs can get you all the nutrients you need on a calorie-restricted diet.


The polyunsaturated fatty acids plus minerals, fats, and high-quality protein in salmon make it an incredibly healthy and satiating dinner choice. Not to mention, this nutrient dense, low-calorie, fish can keep you full for a long time. Salmon also fulfills your iodine requirement, which is necessary for proper thyroid function and to keep your metabolism running smoothly. A lot of people who don’t eat seafood are found to be iodine deficient. Salmon is also a rich source of Omega-3 fatty acids, which play a major role in keeping a horde of metabolic diseases at bay, prevent obesity, and fight inflammation. A single serving of this amazing fish also gives you 25% of your daily vitamin B6, which can help with mood and stress regulation.

Beans and Legumes

Some beans, pulses, and other legumes influence weight loss due to their effect on fullness, as well as their high-protein and fiber content. Pulses and beans pack soluble fiber that is known to slow down digestion and absorption. Their high protein content and resistant starch also induces a feeling of satiety, and keeps hunger pangs at bay. In numerous studies, people who followed weight loss diets that include pulses and beans experienced a greater weight loss than people who didn’t.


Nuts scare away many dieters due to their assumed high-fat content, but know that eating healthy fat does not make you fat. In fact, certain fats can actually help you control hunger. Pistachios are a rich source of healthy fats, fiber, and plant-based proteins: three nutrients that are essential for reaching your weight loss goals. If your first instinct is to nosh on a handful of pretzels when the hunger pangs strike, we suggest that you swap them for a handful of pistachios. In a study, people who snacked on pistachio for 12 weeks experienced a significant reduction in body mass index as compared to those who ate a similar amount of pretzels daily. Even better, choose the shelled variety, since the struggle of taking out the nuts will slow down your rate of eating and make you eat less as a result.

Cottage Cheese

Dairy products have a pretty high protein content. The best thing about cottage cheese is that it is loaded with protein, with very little room for fat and carbs. Snacking on cottage cheese not only gives you ample protein, it is also really satiating and helps you feel fuller for long. Not to mention, it is low in calories, which makes it perfect for dieters. Also, being high in calcium, cottage cheese also speeds up your fat burning mechanism. Other low-fat, high-protein dairy products include Greek yogurt and skyr.


Munching on mushrooms can be the best thing when you are trying to lose weight. Low in fat and calories, these fungi can really make up for a lost hamburger. Certain mushrooms are a rich source of vitamin D, which is essential for weight loss. Having adequate vitamin D levels will help you reach your weight loss goals. Mushrooms are also rich in fiber, which help people feel fuller and satisfied. If you are unsure how to incorporate mushrooms in your diet, try substituting half the meat in your recipes with mushrooms. 

Chili Peppers

Are you a spice lover? Here’s some good news for you. Adding chilies to your diet can actually help you lose more weight. Chili peppers are rich in capsaicin, a substance which has been scientifically proven to curb appetite and speed up fat burning. In fact, Capsaicin has been the subject of many weight loss studies and you can even find lots of weight loss supplements that contain this compound as a main ingredient. One study showed that eating 1 gram of red chili pepper significantly curbed appetite and increased fat burning in people who didn’t regularly eat pepper. 

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