2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards, and a few others. They have several properties that make them perfect for a weight-loss diet.

3. Salmon

Oily fish like salmon are incredibly healthy. They are also very satisfying, keeping you full for many hours with relatively few calories.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up.

6. Boiled Potatoes

White potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food, both for weight loss and optimal health.

7. Tuna

Tuna is another low-calorie, high-protein food. It is lean fish, so there isn’t much fat in it.

8. Beans and Legumes

Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans, and some others.

9. Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, like vegetables and fruits.

10. Cottage Cheese

Dairy products tend to be high in protein. One of the best ones is cottage cheese — calorie for calorie, it is mostly just protein with very little carbohydrates and fat.

11. Avocados

Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats.

12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.

13. Nuts

Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats.

14. Some Whole Grains

Despite grains having gotten a bad rap in recent years, some types are definitely healthy. This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well. Notable examples include oats, brown rice, and quinoa.

15. Chili Pepper

Eating chili peppers may be useful on a weight-loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

16. Fruit

Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3 1/2 pounds (1.6 kg) over a period of 12 weeks.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet. They do contain 12 grams of carbohydrates per ounce, which is pretty high, but 11 of those grams are fiber.

19. Coconut Oil

Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).

20. Full-fat Yogurt

Another excellent dairy food is yogurt. Yogurt contains probiotic bacteria that can improve the function of your gut.