When searching the internet for weight loss foods, it can be easy to come across long lists of foods that are unfamiliar to us. But sometimes it’s nice to have a short list of familiar foods that you can get started with and confidently add to your weight loss plan, perhaps without even needing to visit the store.

These 5 super healthy foods listed below can often be found in the average home. It’s no secret that they are healthy, but you may not know just how much weight you can lose by simply eating more of them.

Eating more healthy food may seem to be a simple concept, but all too often people focus far too much on eating less, rather than eating right.

Although moderation and portion control are extremely important, here we are discussing very healthy food that you can focus on eating more of to lose weight.

Eating lots of healthy food will naturally reduce the amount of junk foods that you eat, without the stress of feeling hungry and having to actively make the decision to not eat more of something.

If you are not convinced that you can lose weight fast the healthy way, you may find it useful to read about healthy weight loss first, so that you can have confidence in the changes that a healthy diet will bring.

You will find that in each description below, the core idea is giving your body the nutrients it needs to satisfy your hunger and maintain your muscle, while still allowing your body to burn its own store of fat.

Fruit

Fruit is great for weight loss, and is something that I buy all of the time as an essential part of my plan, both because its high energy/low-calorie content, and the fact that it provides some of the essential nutrients that make a balanced diet.

Fruit, like the other foods listed here, will give you the energy and satisfaction of being full while allowing your body to burn fat, as there are very few calories in it despite how much energy and fulfillment it gives (about 50 calories in an apple).

It can be tempting to dismiss the true value of super healthy foods like fruit as they are so common and familiar to us, but be confident that they can help you burn lots of fat when replacing unhealthy foods with them.

Find a few fruits that you like, buy them, and don’t let them go to waste.

Brown Rice

Brown rice is one of my favorite weight loss foods for several reasons. It is a good source of protein and fiber, it is very low in fat and calories for how filling it is, and gives long-lasting energy.

Make no mistake, white rice is nothing compared to brown rice in terms of health and weight loss. When rice is stripped in the process that turns it white, many of its natural health benefits are taken such as its fiber and protein content as well as how slowly it digests.

The weight loss benefits of brown rice vs white rice are not marginal, even the word “dramatic” seems to small… because simply put white rice will go against your efforts to lose weight and brown rice will do just the opposite.

It is strange that such a small difference, such a thin layer on the outside of rice, can make such a huge difference on your body. Despite this fact, white rice is served everywhere and nobody seems to notice. Most just assume that it is extremely healthy.

Brown rice, just like fruit or any other super food will fill your belly with low-fat/low-calorie energy that slowly releases and does not turn quickly to sugar, allowing you to be full and burn your own store of fat. The fiber in brown rice will also improve your bodies digestion abilities in general.

Chicken

Chicken breast is among the leanest of meat, and the best of weight loss foods. When prepared properly is a great low-calorie source of energy and protein.

Boiling it is the healthiest way to prepare it as the fat will slowly be boiled out, which is why if you do it for too long it will get rubbery. However, grilling, baking, broiling, are all great too. I used to boil chicken breast quite often, but now I like to bake it in strips with lemon seasoning, which takes the flavor to a whole new level and actually makes me crave it.

Chicken is my go-to source of protein for weight loss whether I am eating it all by itself or mixing it with other foods. Keeping it frozen in small portions helps to make it more readily available for cooking in any amount that you want.

Eggs

Eggs make yet another great weight loss food that is high in protein. Egg whites are even better as the cholesterol from the yolks is not present (even though yolks also contain healthy fats).

You can prepare eggs without using a lot of oil if you have a good non-stick pan, but don’t worry about using some oil as your body does need fat, and if you don’t get enough from healthy sources you will crave sugar, carbs, and bad sources of fat .

I use olive oil now to cook with, since it’s filled with super healthy unsaturated fats which are nourishing, prevent fat storage, and helps burn fat. It smells a little different while cooking, but the taste is the same to me and helps me to eat more of the dishes I love while still keeping the weight off (not to mention FEELING better after a meal with good fat, compared to bad fat).

Eggs are a great way to get some nutrients, especially protein, while leaving your body in a fat burning state.

Nuts

Nuts are not the greatest for when you are REALLY hungry, but they make a great snack throughout the day that will give you a healthy protein boost.

Nuts are high in protein which will energize you, and fiber which will help you feel full for longer, and they also digest very slowly.

Don’t let people talk you into thinking that some of the healthiest foods are bad for you and will make you fat. Nuts peanuts and almonds are filled with good nutrients, including fiber, protein, and good healthy fat!

Thanks to a number of more recent studies nuts can finally stop taking a bad wrap for their high calorie and fat content, as these studies have shown that nuts help to control weight among a number of other major health benefits.

Much like the difference between white rice and brown, the difference between bad fats and good fats are immense.
Remember that in eating healthy food, we should be replacing bad food, and the fat in nuts which is commonly referred to as “heart-healthy fat”, is not only better than bad fat but can also make a healthy replacement of carbohydrates.

Eating peanuts at work keeps me from eating hot pockets and potato chips, which is a highly effective trade.

How to make a change and eat healthy food regularly

It may sound simple to say that you should eat more of these foods, but how do you actually make a significant change toward eating some of them without giving up the next day?

Believe in healthy food. Do not think that a dramatic change in your diet will not have a dramatic effect on your weight as well. It’s up to you to decide to what extent you want to change your eating habits, and therefore the extent of results that you will see.

A huge change can be made in your weight by reducing packaged food and cooking more homemade meals with natural, whole foods.

You will need to find your own comfortable and maintainable balance in your weight loss journey, and you should not expect yourself to eat only the healthiest foods to lose weight until you are at the point that you can make that change with little effort.

Only make changes to the degree that you are comfortable maintaining and step it up after you are comfortable. I know how tempting it is to go all or nothing in a diet, and if that’s the mindset you have and you feel confident with that then go with it.

However, if you want to start eating healthy to lose weight, I recommend taking a step back and simply making a change. If you decide to replace one meal per day you should be comfortable with the fact that you have made a change for the better, and know that it will make a difference.

If you are making a small change, expect a smaller result and be happy with the fact that you are being consistent, which is a bigger part of the battle than you may give yourself credit for.

Believe that you can have no hunger, a full belly, plenty of energy, and still burn lots of fat. This is the way it should be with weight loss. Once you see the changes in the mirror for yourself without needing to suffer, losing weight will become much easier.

Take action! Either go shopping or go through your cabinets and freezer, and start cooking. Ideally, cook an amount that will give you convenient meals for days to come. If you are already hungry then you are never going to wait 40 minutes for brown rice or chicken to cook when there are other things available. Take the time to set yourself up for success.

Eat with confidence, be patient, and watch the mirror more than the scale. Know that the biggest change comes with consistency. If you want faster results make bigger changes, but focus on eating more healthy food instead of less food altogether. Still want faster results? This healthy way of dieting will give you the energy and nutrients to take full advantage of both eating healthy and exercising.

Remember that eating healthy food should mean eating less junk, and so if healthy foods are not satisfying you and are leading you to eat more junk later, something is not right. In this case you are either not eating enough of them or are not getting a proper balance of nutrients.

Be mindful of what nutrients your body may be lacking. For example if you are needing protein, it’s not going to matter how many apples you eat. If you don’t get what you need you’ll eventually go for something packaged and calorie-packed, hence the benefit of keeping prepared food in each food group readily available, and starting your day with balance.

Before I walk out the door in the morning my stomach usually has an assortment of healthy foods that are kicking my metabolism into gear but not adding to the scale, rather allowing my body to do it’s fat burning duties while I feel no hunger.

I can sometimes be lazy with cooking, and it becomes my daily choice whether I want to spend a little extra time making the food delicious by mixing them, cooking with seasonings and sauces, or simply eating them in plain form which can sometimes get boring.

The most important thing is that one way or another you get them in your belly and keep doing it more and more.

If you want to start eating healthy and have a clear, defined plan to follow, try the 8-Week Weight Loss Challenge! Sign up below for your free PDF download or find out more about the the course here!

Want to learn how healthy food causes weight loss and everything you need to know about losing a significant amount of weight? Read “The Ultimate Guide to Losing 100+ Pounds“.

Want to add more healthy foods to your list? Try these 8 healthy weight loss snacks that you can eat at work.