What Should I Eat to Lose Weight?
Quick answer: Eat high-protein, high-fibre, low-calorie-density foods that keep you full. Vegetables, lean protein, eggs, and legumes are your allies. Avoid liquid calories, ultra-processed food, and refined carbs.
What to Eat
Eggs
Extremely satiating — studies show eating eggs at breakfast reduces calorie intake for the rest of the day.
Leafy greens (spinach, kale, lettuce)
Very low in calories, high in fibre and water — fill your plate without filling your calorie budget.
Chicken breast or turkey
Lean protein with high satiety — protein is the most filling macronutrient.
Legumes (lentils, chickpeas, black beans)
High protein and fibre combination is uniquely filling and very low calorie.
Greek yoghurt (plain)
High protein (15–20g/serving), probiotic benefits, and keeps you fuller longer than regular yoghurt.
Oatmeal
Beta-glucan fibre reduces hunger hormones; one of the most filling breakfast foods.
Salmon and fatty fish
Protein + omega-3s reduce appetite hormones. Most filling protein per calorie.
Cruciferous vegetables (broccoli, cauliflower, cabbage)
Very low calorie, very high fibre and volume — perfect for filling a plate.
Soup (vegetable or broth-based)
Water content pre-loads the stomach, significantly reducing overall calorie intake at the meal.
Boiled potatoes (not fried)
Despite their reputation, plain boiled potatoes scored highest of all foods on the Satiety Index.
Berries
Low calorie, high fibre, sweet — satisfy sugar cravings without the calorie hit.
What to Avoid
Sugary drinks (juice, soda, sports drinks)
Liquid calories don't trigger the same fullness signals as solid food. One of the biggest contributors to weight gain.
Refined carbs (white bread, pasta, pastries)
Digest rapidly, spike blood sugar, and trigger hunger soon after eating.
Ultra-processed snacks (crisps, biscuits)
Engineered to be hyper-palatable — extremely easy to overeat.
Alcohol
Dense in calories, lowers inhibitions around food choices, and impairs fat metabolism.
Fried food
Transforms low-calorie foods into calorie-dense ones (e.g. potato → chips: 3x the calories).
High-calorie condiments (mayo, ranch, creamy dressings)
Hidden calories that add up quickly without adding volume or satiety.
Hydration
Drink 500ml of water before each meal — studies show this reduces calorie intake by 13% at that meal. Stay hydrated throughout the day as thirst is often confused with hunger.
Tips
- •A calorie deficit is the only mechanism of weight loss — all diets work by creating one.
- •Protein has the highest thermic effect of food (25–30% of its calories burn during digestion) — prioritise it.
- •Eating slowly (20+ minutes per meal) gives satiety hormones time to kick in and reduces overeating.
- •Getting 7–9 hours of sleep is critical — sleep deprivation directly increases hunger hormones (ghrelin) and cravings.
- •Building muscle through resistance training raises your resting metabolic rate, making long-term weight loss far easier.