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14 Fruits That Are Secret Weapons for Losing Weight

These fruits are delicious and nutritious.

FACT CHECKED BY Christopher Roback
Young stylish lady in a hat at sea with watermelon
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FACT CHECKED BY Christopher Roback

Fruits are one of the healthiest parts of a balanced diet—especially when it comes to weight loss. “Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight,” says the CDC. “In addition, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.” Here are key fruits that will give your weight loss efforts a major boost.


Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories and high in nutrients, just one serving of strawberries gives all of your vitamin C needs for the day. “Strawberries are loaded with flavonoids and other health-protective plant nutrients, so think of them as a super fruit,” Jackie Newgent, RDN, CDN, tells TODAY. “It’s recommended to eat eight strawberries a day. That counts as a serving of strawberries.”

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

Blueberries are another fruit that should be considered a superfood. “A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories,” Allyn Wergin, RDN, tells the Mayo Clinic Health System. “Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories.”

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

High in vitamin C, grapefruits are delicious and very nutritious. “Grapefruits are popular with people trying to lose weight,” says Johns Hopkins Health. “Grapefruit calories only measure about 104 for an entire fruit and can help you feel full and well hydrated.”

Apples

Ripe red apples on table close upShutterstock

Nutrient-dense apples are high in fiber and water to keep you full. “Apples have definitely earned a place in a healthy diet,” Amber Sommer, RD, LD, tells the Cleveland Clinic. “It’s a fruit that can impact your health in such positive ways.”

Oranges

fresh orange fruits with leaves as background, top viewShutterstock

Oranges, including mandarins, are packed full of nutrients. “Fresh mandarins include Satsumas, Clementines and a wide variety of tangerines,” says AICR Nutrition Advisor Karen Collins, MS, RDN, CDN, FAND. “Most are sweeter than other citrus fruits, and they have a bright orange, convenient to peel skin and easily divided inner sections. That makes these small beauties perfect for packing in lunches or on-the-go snacks.”

RELATED: 10 Tips to Lose 40 Pounds in 6 Months

Pomegranate

Red juice pomegranate on dark backgroundShutterstock

Pomegranates are filling, nutritious, and a great fruit to encourage weight loss. "Pomegranates are high in dietary fiber and antioxidants," Penny Kris-Etherton, the Evan Pugh University Professor of Nutritional Sciences at Penn State University in University Park, Pennsylvania, tells the American Heart Association.

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Water makes up 90 percent of watermelon, making it a very hydrating and nutritious snack. Watermelon also contains fat-burning arginine. “In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC.

Kiwi

fresh kiwi fruit as backgroundShutterstock

Kiwi fruits are full of filling fiber, and a great source of gut-friendly probiotics. “The right balance of probiotics is important for many body processes, including fighting off illnesses and regulating your hormones,” Gillian Culbertson, RD, tells the Cleveland Clinic. “And we know that a balance of good bacteria can prevent digestive problems, certain infections and conditions like irritable bowel syndrome. Prebiotics are important because they are a food source for these healthy bacteria.”

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

Pears are a wonderful, healthy snack for anyone trying to lose weight. “Pears are so healthy, and most people tolerate them very well,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Packed with healthy fats and fiber, avocados encourage satiety. The creamy fruit can be used to replace mayonnaise and makes a great dip. Be careful of portion sizes, as a large avocado can be anything from 200-400 calories.

Bananas

Fresh bananas on wooden backgroundShutterstock

Bananas are full of fiber and make a great addition to smoothies. “They’re full of nutrients and easy on the gut,” registered dietitian Elyse Homan, RD, LD, tells the Cleveland Clinic. “Very few people have problems digesting bananas.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Cherries are shown to help manage blood sugar levels and protect heart health. They are also a source of potassium. “High-potassium, low-sodium foods, eaten in moderation, can help lower your blood pressure and reduce your risk of heart disease,” Carly Sedlacek, MFN, RD, LD, tells the Cleveland Clinic.

Lemons

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Adding some lemon juice to your water helps with hydration—and drinking enough water will help with weight loss efforts. “We’re creatures of habit,” Roxanne B. Sukol, MD, MS, tells the Cleveland Clinic. “Ponder the impact of replacing your morning OJ or latte with lemon water. Not just once, but perhaps 20 times a month — and multiply that by 10 years. Your waistline will thank you.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Tomatoes

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

Tomatoes are low-calorie, delicious, and satiating. “An average-sized tomato has just 22 calories, and a large one has 33 calories,” according to Keck Medicine of USC. “Tomatoes are also considered an appetite-suppressant “high-volume” food, which means they have high amounts of water, air and fiber.”

💪🔥Body Booster: Fruits contain many nutrients that support overall health, aside from weight loss.

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Young stylish lady in a hat at sea with watermelon
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Fruits are one of the healthiest parts of a balanced diet—especially when it comes to weight loss. “Using more fruits and vegetables, along with whole grains, lean meats, nuts, and beans, is a safe and healthy way to lose or maintain weight,” says the CDC. “In addition, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.” Here are key fruits that will give your weight loss efforts a major boost.


Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories and high in nutrients, just one serving of strawberries gives all of your vitamin C needs for the day. “Strawberries are loaded with flavonoids and other health-protective plant nutrients, so think of them as a super fruit,” Jackie Newgent, RDN, CDN, tells TODAY. “It’s recommended to eat eight strawberries a day. That counts as a serving of strawberries.”

Blueberries

Blueberries with leaves. Macro shot of blueberries background. Superfoods concept, front view. Healthy foodShutterstock

Blueberries are another fruit that should be considered a superfood. “A one-cup serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fiber, but only 80 calories,” Allyn Wergin, RDN, tells the Mayo Clinic Health System. “Plus, blueberries are juicy fruits, which means they contain mostly water. That high water content makes them great for weight loss or maintenance because they fill you up quickly without a lot of calories.”

RELATED: 12 Mistakes to Avoid in When You Want to Lose Weight

Grapefruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

High in vitamin C, grapefruits are delicious and very nutritious. “Grapefruits are popular with people trying to lose weight,” says Johns Hopkins Health. “Grapefruit calories only measure about 104 for an entire fruit and can help you feel full and well hydrated.”

Apples

Ripe red apples on table close upShutterstock

Nutrient-dense apples are high in fiber and water to keep you full. “Apples have definitely earned a place in a healthy diet,” Amber Sommer, RD, LD, tells the Cleveland Clinic. “It’s a fruit that can impact your health in such positive ways.”

Oranges

fresh orange fruits with leaves as background, top viewShutterstock

Oranges, including mandarins, are packed full of nutrients. “Fresh mandarins include Satsumas, Clementines and a wide variety of tangerines,” says AICR Nutrition Advisor Karen Collins, MS, RDN, CDN, FAND. “Most are sweeter than other citrus fruits, and they have a bright orange, convenient to peel skin and easily divided inner sections. That makes these small beauties perfect for packing in lunches or on-the-go snacks.”

RELATED: 10 Tips to Lose 40 Pounds in 6 Months

Pomegranate

Red juice pomegranate on dark backgroundShutterstock

Pomegranates are filling, nutritious, and a great fruit to encourage weight loss. "Pomegranates are high in dietary fiber and antioxidants," Penny Kris-Etherton, the Evan Pugh University Professor of Nutritional Sciences at Penn State University in University Park, Pennsylvania, tells the American Heart Association.

Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Water makes up 90 percent of watermelon, making it a very hydrating and nutritious snack. Watermelon also contains fat-burning arginine. “In addition to helping the body stay hydrated, snacking on watermelon will help you feel full, so you won’t have cravings between meals,” Rachel Lander-Canseco, RD, tells Keck Medicine of USC.

Kiwi

fresh kiwi fruit as backgroundShutterstock

Kiwi fruits are full of filling fiber, and a great source of gut-friendly probiotics. “The right balance of probiotics is important for many body processes, including fighting off illnesses and regulating your hormones,” Gillian Culbertson, RD, tells the Cleveland Clinic. “And we know that a balance of good bacteria can prevent digestive problems, certain infections and conditions like irritable bowel syndrome. Prebiotics are important because they are a food source for these healthy bacteria.”

Pears

Pear tree. Ripe pears on a tree in a gardenShutterstock

Pears are a wonderful, healthy snack for anyone trying to lose weight. “Pears are so healthy, and most people tolerate them very well,” Beth Czerwony, RD, LD, tells the Cleveland Clinic. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”

Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Packed with healthy fats and fiber, avocados encourage satiety. The creamy fruit can be used to replace mayonnaise and makes a great dip. Be careful of portion sizes, as a large avocado can be anything from 200-400 calories.

Bananas

Fresh bananas on wooden backgroundShutterstock

Bananas are full of fiber and make a great addition to smoothies. “They’re full of nutrients and easy on the gut,” registered dietitian Elyse Homan, RD, LD, tells the Cleveland Clinic. “Very few people have problems digesting bananas.”

Cherries

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

Cherries are shown to help manage blood sugar levels and protect heart health. They are also a source of potassium. “High-potassium, low-sodium foods, eaten in moderation, can help lower your blood pressure and reduce your risk of heart disease,” Carly Sedlacek, MFN, RD, LD, tells the Cleveland Clinic.

Lemons

Fresh,Lemons,In,A,Wooden,Container,box,citrus,fruitShutterstock

Adding some lemon juice to your water helps with hydration—and drinking enough water will help with weight loss efforts. “We’re creatures of habit,” Roxanne B. Sukol, MD, MS, tells the Cleveland Clinic. “Ponder the impact of replacing your morning OJ or latte with lemon water. Not just once, but perhaps 20 times a month — and multiply that by 10 years. Your waistline will thank you.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Tomatoes

Ripe,Tomato,Plant,Growing,In,Greenhouse.,Tasty,Red,Heirloom,Tomatoes.Shutterstock

Tomatoes are low-calorie, delicious, and satiating. “An average-sized tomato has just 22 calories, and a large one has 33 calories,” according to Keck Medicine of USC. “Tomatoes are also considered an appetite-suppressant “high-volume” food, which means they have high amounts of water, air and fiber.”

💪🔥Body Booster: Fruits contain many nutrients that support overall health, aside from weight loss.

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Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.


Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

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“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

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“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

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“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

Jar with peanut butter on peanut background, close upShutterstock

“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

Woman eating saladShutterstock

“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

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He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

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Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

Fresh cauliflower on wooden tableShutterstock

Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

Fresh sliced watermelon wooden backgroundShutterstock

Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

Grilled chicken thighs.Shutterstock

“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

February 3, 2023. Spartanburg, SC USA. An assortment of Jello-O gelatin snacks packaged in plastic cups.Shutterstock

Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

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The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

When we think of fat-burning foods, we often think of old wives' tales about cayenne pepper or lemon juice or doing a cleanse to jump-start weight loss. As a registered dietitian and someone who has worked in the health and wellness industry for over a decade helping people change body composition and maintain a healthy weight (you can find me at Top Nutrition Coaching), I’m here to tell you that looking for the magic food is not the answer. Let’s talk about the 15 foods that you can incorporate every single week to help lose belly fat and keep it off.


1. Whole Grains

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grains provide a good source of fiber which is key in fat loss. Fiber helps us to feel fuller for a longer period of time, keeps our digestion regular to reduce bloating, and has been proven to reduce abdominal fat (1). It is also a great regulator for blood sugars. Try out some different sources of whole grains such as oatmeal, barley, quinoa, rye, and whole grain breads and crackers.

Related: Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient

2. Eggs

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Eggs are a great source of protein, phosphorus, potassium, Zinc, Folate, Choline, Vitamin A, and Vitamin D (2). For most healthy adults, eating 1-2 eggs per day is safe and a great way to get some delicious nutrition. Protein helps to keep us full for longer periods of time and reduces the amount of snacking we feel like we need to do between meals.

3. Coffee

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Regular intake of coffee has been associated with an increase in satiety levels, decrease in hunger, therefore a decrease in overall daily calorie consumption (4). There are also some studies to suggest that caffeine sources increase the thermogenesis, increasing metabolism, although the effects of this are likely very minuscule.

4. Green Tea

Fresh,Green,Tea,With,Tea,Leaves,In,The,WaterShutterstock

Green Tea contains powerful antioxidants and has been proven to lower LDL cholesterol (also referred to as “bad” cholesterol). Even a small amount of green tea such as 1-2 cups per day has been proven to see these benefits (3).

5. Fatty Fish

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Fish such as salmon, sardines, mackerel, trout, and herring are great sources of Omega 3 fatty acids. Omega 3’s are known for their role in reducing cholesterol and aiding with the management of diabetes. Incorporating healthy fats also helps to reduce hunger levels by increasing satiety of our foods. (5)

6. Greek Yogurt

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Greek yogurt is a great protein-packed snack that can be paired with many different foods. Consuming enough protein is a powerful tool in our fat loss toolbox as high protein consumption will help to preserve lean muscle mass, needed for maintaining a healthy metabolism.

7. Avocados

Ripe avocados in hands against the background of boxes with harvestShutterstock

Avocados are a great source of mono-unsaturated fats and polyunsaturated fats (sometimes referred to as MUFAs and PUFAs). These types of fats have been shown to improve the effects of cardiovascular disease (5). Incorporating these types of fats is also going to allow your food to be more satisfying and filling during mealtimes.

Related: I Lost 45 Pounds by Stop Doing These 5 Surprising Things

8. Flax and Chia Seeds

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Both flax and chia seeds add 2 great components to our meals. They add fiber and they add those Omega 3 fatty acids as I mentioned with fatty fish. These are both a great option to add extra nutrition into yogurt, oatmeal, smoothies, and baked goods!

9. Nuts

A variety of nuts in wooden bowls.Shutterstock

Nuts are a great snack during the day. They contain our healthy fats and reduce hunger throughout your day. My suggestion for those actively trying to lose weight is to measure out one serving of nuts and place each serving in smaller packages so they are easy to grab and go!

10. Whole Fruits and Vegetables

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We can’t talk about foods for fat loss without talking about our whole fruits and vegetables! In addition to all the vitamins, minerals, antioxidants, fiber, and hydration that fruits and veggies bring to the table, they also provide a great way to fill up your plate and eat a high volume of food. My suggestion: have a fruit or vegetable with each meal and snack, ideally making half your plate filled with fruits and/or vegetables.

11. Potatoes

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

This one is probably the most surprising when I bring this up with clients. Potatoes get a bad rep because when dining out, they are often fried in oil and covered with high calorie foods. However, potatoes (white potatoes or sweet potatoes) are packed with nutrients, fiber, and have more potassium than a banana! Baking potatoes at home or in the air fryer is a great way to add volume to your meals and a good whole food source of carbohydrates.

12. Lean Meats

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Diets high in protein (> 30%) are correlated with reducing fat mass with body composition and improving mass of lean muscle tissue (6). Lean meats such as chicken, turkey, venison, lean ground beef, and less fatty cuts of pork such as tenderloin, are excellent sources of protein and make increasing protein in the diet easier. When working with clients on this, I recommend aiming for 25-30 g protein per meal. This is about 4 oz of chicken, turkey, or pork.

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

13. Cinnamon

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Supplementation of cinnamon has been shown to help with blood sugar control in those with diabetes, and improve overall fat mass (7). There are no official recommendations on dosage at this time but adding cinnamon to things like your morning oatmeal or into savory dishes could be worth the benefits!

14. Hydration

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Staying hydrated throughout the day plays a big role in weight loss and overall health. Research recommends consuming at least 1⁄2 your body weight in oz of water per day. So for example, a person weighing 150 lbs would want to aim for consuming 75 oz of water every day.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

15. Avoiding Added Sugars

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Current recommendations for added sugar are to limit to 50 g of added sugars per day. Keep in mind this is going to be different from sugars consumed from fruits or vegetables. Checking nutrition labels of packaged foods is the best way to assess added sugar consumption.

Pro Tip: Combine several of these foods into one meal for the best benefits and to help you feel full and satisfied the longest. One of my favorite ways to do this is to make a bowl of oatmeal with some flaxseed and top it with some fresh berries, sliced almonds, and a sprinkle of cinnamon.

At the end of the day, there is no safe, medically tested “magic pill”. In fact most experts recommend avoiding these types of fat burning supplements due to non-regulation and concerns for non-trustworthy ingredients. However, finding a way to get most of these foods in your diet on a regular basis is going to optimize your health and well being as well as helping you slim down and reduce body fat.

Courtney Pelitera MS, RD, CNSC is a Certified Registered Dietitian at Top Nutrition Coaching, working with athletes of all ages to fuel their activity, prevent injury, and achieve desired body composition.

References:

  1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre.

    Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647;

    PMCID: PMC7589116.

  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  3. Sinija, V. R., & Mishra, H. N. (2008). Green tea: Health benefits. Journal of Nutritional &

    Environmental Medicine, 17(4), 232-242.

  4. Bakuradze, T., Parra, G. A. M., Riedel, A., Somoza, V., Lang, R., Dieminger, N., ... &

    Richling, E. (2014). Four-week coffee consumption affects energy intake, satiety regulation, body fat, and protects DNA integrity. Food Research International, 63, 420-427.

  5. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition journal, 16(1), 1-15. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0271-4
  6. Josse, A. R., Atkinson, S. A., Tarnopolsky, M. A., & Phillips, S. M. (2011). Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The Journal of nutrition, 141(9), 1626-1634.
  7. Mollazadeh, H., & Hosseinzadeh, H. (2016). Cinnamon effects on metabolic syndrome: a review based on its mechanisms. Iranian journal of basic medical sciences, 19(12), 1258.
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.


Low Calorie Density Foods

Jeremy_Ethier4Jeremy Ethier/YouTube

The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

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“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

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The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

Jeremy_Ethierjeremyethier/Instagram

The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

When it comes to weight loss, the foods you choose can make all the difference. Certain nutrient-dense, metabolism-boosting foods have been shown to help you lose weight faster, curb hunger, and even target belly fat. These foods aren’t just low in calories—they actively work with your body to speed up calorie burning and control cravings. Adding these foods to your diet can provide a noticeable boost to your weight loss journey without feeling deprived. Here’s a list of seven foods that experts recommend to help you reach your goals quicker.


Berries

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Packed with Fiber and Antioxidants

Berries like blueberries, strawberries, and raspberries are low in calories and high in fiber, helping you feel full and satisfied. They’re also packed with antioxidants that fight inflammation, which has been linked to weight gain. A handful of berries can satisfy a sweet craving while supporting your weight loss goals.

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Leafy Greens

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Low-Calorie Nutritional Powerhouses

Spinach, kale, and arugula are rich in fiber, vitamins, and minerals, and incredibly low in calories. They add bulk to your meals, which can help you feel fuller on fewer calories. These greens also contain compounds that support metabolism, making them an ideal choice for weight loss.

Greek Yogurt

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High in Protein to Keep You Satisfied

Greek yogurt is packed with protein, which helps curb hunger and promotes muscle maintenance. It also contains probiotics, which support a healthy gut—a key factor in effective weight management. Choose plain Greek yogurt to avoid added sugars that can stall weight loss.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

Eggs

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Rich in Protein and Essential Nutrients

Eggs are nutrient-dense, providing essential vitamins and high-quality protein that keeps you full for hours. Studies show that eating eggs for breakfast can reduce overall calorie intake for the day, helping you lose weight more easily. They’re versatile, quick to prepare, and perfect for any meal.

Salmon

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

Filled with Omega-3s to Boost Fat Burning

Salmon is a great source of protein and omega-3 fatty acids, which have been shown to reduce inflammation and promote fat loss. The healthy fats in salmon also help keep you satisfied, reducing cravings for high-calorie snacks and making it easier to stick to your weight loss plan.

Green Tea

Green tea in a glass cup with a birch leaf. Leaves on a white table around a mug with a drink.Shutterstock

Metabolism-Boosting Antioxidant Drink

Green tea contains catechins, antioxidants that stimulate fat burning, especially around the belly. Drinking green tea regularly has been linked to increased calorie burn and reduced body fat, making it an excellent beverage choice for anyone looking to lose weight.

RELATED:8 Ways Protein Burns Stubborn Belly Fat

Legumes

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High in Fiber and Protein

Legumes like lentils, chickpeas, and black beans are high in both fiber and protein, which can help control appetite and support steady blood sugar levels. They’re versatile and filling, making them a great addition to meals to keep you satisfied and on track with your weight loss goals. Including these expert-recommended foods in your diet can help accelerate your weight loss while providing essential nutrients for overall health. Each of these foods works in unique ways to support metabolism, manage hunger, and encourage your body to burn fat more effectively, making them ideal choices for a sustainable, healthy diet. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Prebiotic Foods: Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

Macro photo green onion leek. Stock photo lettuce vegetable backgroundShutterstock

Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

Chicory Roots

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Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

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Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark backgroundShutterstock

Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

A Scoop of Rolled OatsShutterstock

There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Prebiotic Foods: Flaxseeds

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Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

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Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

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The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

Healthy Japanese Tofu Miso Soup with Green OnionsShutterstock

Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,Shutterstock

Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.