Living Well

10 Foods To Eat To Lose Weight (As Recommended By An M.D.)

February 14, 2024

I’m Kim.
I’m an M.D.-turned-entrepreneur and I’m dedicated to helping you build your dream career + lifestyle. Welcome to my blog, where I write (and podcast) about wellness, business + success!
TOp categories
Get My Free 
Pricing Guide 
yes please

Weight loss doesn’t have to mean restrictive, complicated diets.

Sometimes, adding a few new foods to your meals can help the pounds fall off while keeping things simple and easy.

Plus, adding new foods to your diet will please your palate and inspire your meal planning, preventing you from caving and ordering take-out!

So, if you’re seeking simple ways to promote weight loss, you’ll want to hear about the following ten foods, which are a must for any weight-loss journey!

1. Avocado

Avocado is not just a tasty, trendy, and highly versatile food. This green, creamy fruit is excellent for heart health, digestive health, and overall weight loss.

Here’s how eating avocados could help you lose weight:

  • They contain monounsaturated fats that promote fullness and appetite control.
  • They’re an excellent source of dietary fiber, supporting digestive health and stabilizing blood sugar levels.
  • They are full of anti-inflammatory vitamins and minerals.
  • Avocados facilitate the absorption of fat-soluble nutrients from other foods, maximizing the nutritional benefits of your entire meal!

2. Chia Seeds

Chia seeds are an often under-consumed powerhouse of nutrients, containing omega-3 fatty acids, fiber, and protein.

Here’s why you should start adding chia seeds to your yogurts, smoothies, and salads: 

  • They’re highly water-absorbent and expand in your stomach, making you feel fuller for longer.
  • They’re high in fiber, gradually releasing energy and curbing energy crashes and cravings.
  • They are rich in nutrients many people lack, such as calcium, phosphorus, and magnesium.

3. Eggs

Eggs once got a bad rap for raising cholesterol levels, but research has proven this untrue. In fact, the dietary cholesterol in eggs has minimal impact on blood cholesterol levels and no adverse effect on heart health.

Moreover, eggs are a great source of high-quality protein and various nutrients, making them a top choice for anyone looking to lose weight. 

Here’s why…

  • The high protein levels promote a feeling of fullness and reduce the urge to snack.
  • They are high in a nutrient called choline, which improves metabolic function

4. Beans & Lentils

There’s a reason why beans and lentils are a staple in many different cuisines worldwide. Not only are they cheap and versatile, but they are packed with plant-based protein and fiber.

Here’s why they should be part of any weight-loss eating regime:

  • As a complex carbohydrate, they help to regulate blood sugar levels, which provides a steady release of energy
  • The high fiber content promotes slow digestion, making you feel full and satisfied between meals.
  • They are an excellent source of plant-based protein, making them a top choice for vegans and vegetarians looking to lose weight without losing muscle mass.

5. Salmon

Salmon is one of the most nutrient-dense fish, packed with vitamins, minerals, fatty acids, and protein. 

Here’s how salmon can assist in weight loss:

  • It is rich in omega-3 fatty acids, which have many anti-inflammatory properties and can enhance the body’s ability to burn fat.
  • It’s high in protein, keeping you full and preventing muscle loss.
  • It is full of MANY vitamins and minerals, like B12, niacin, selenium, potassium, and phosphorus, helping to prevent deficiencies that can occur from calorie-restricted diets.

6. Blueberries

Blueberries are one of the most antioxidant-rich foods out there, and their natural sweetness makes them a fab choice if you have a sweet tooth.

Here’s what makes blueberries one of the top guilt-free snacks for weight loss:

  • Renowned for their high antioxidant content, particularly anthocyanins, blueberries can boost metabolic health, which is linked to weight loss. 
  • They are low in calories yet high in fiber.
  • Research shows they may lower blood pressure, protect cholesterol, and aid heart health.

7. Nuts & Seeds

Other fab weight-loss-friendly snacks are nuts and seeds. Not only does each type have a unique taste (so you will surely find one you like), but they are also full of healthy fats, protein, and fiber.

Here’s what makes nuts and seeds so good for weight loss:

  • While high in fat, they contain only healthy fats, including monounsaturated and polyunsaturated fats. These fats help the body absorb nutrients and control appetite
  • The fiber content in nuts and seeds boosts digestion and helps to regulate blood sugar levels.
  • They are super convenient and are not perishable – You can keep a bag of nuts in your handbag to always have a healthy snack within reach whenever hunger strikes.

8. Salad Greens

Salad is widely associated with weight loss for a good reason. 

  • Salad greens, like spinach, kale, and arugula, work wonders in the digestive system, removing toxins and ensuring things run smoothly.
  • A bowl of salad is like taking a multivitamin, as salad greens contain vitamins A, C, K, folate, and more.
  • As they are low in calories and fat, you can enjoy as much as you want!

9. Cruciferous Veggies

Cruciferous vegetables are a group of veggies, including broccoli, cauliflower, cabbage, and Brussels sprouts. 

What do these particular veggies have in common? They are high in fiber and nutritionally dense, making them a fantastic way to fill your plate when you’re being mindful of your weight.

  • They are low in calories, so you don’t have to restrict how much of them you eat.
  • They improve gut health by feeding the good bacteria.
  • They keep your digestive system in top condition, preventing constipation and the sluggish feeling of poor digestion.
  • They are incredibly versatile – steam, roast, stir-fry, or blend in soups or smoothies.

10. Green Tea

Finally, green tea is the best liquid to wash all these tasty foods down with (besides water).

Here’s why:

  • Green tea contains catechins, which enhance fat oxidation and aid in the efficient burning of calories
  • The mild caffeine content, in conjunction with the amino acid L-theanine, helps to curb cravings and promote satiety.
  • It is low-calorie and serves as a natural alternative to sugary drinks.

Check out this week’s YouTube video and podcast episode to learn more about these weight-loss-friendly foods.

Here’s where you can watch: 

And if you’re looking for simple yet delicious ways to consume these 10 foods, download my free recipe collection here.

Finally, I’d love to know… Which of these healthy foods will you start adding to your diet today? 

Let me know in the comments below, or find me on Instagram and send me a DM!


Looking to take your wellness journey to the next level?

The 3 Secrets For Stepping Into A Meaningful New Career Without Wasting Time Or Money

  • find out why health & wellness coaching is a skyrocketing industry that can provide the freedom and fulfillment you’ve been craving
  • discover the 3 biggest myths about health & wellness coaching that will hold you back (and what the truth is instead)
  • learn the secret sauce for getting amazing results for your clients (and building a profitable business as a wellness coach)

…and more!

Add a comment
+ show Comments
- Hide Comments

On the Air

The Wellness Project with
Dr. Kim Foster

The podcast for people who want to master the art of living well.

LIsten in

My Services

I help health & wellness coaches create successful businesses and get a steady stream of new clients, so they can have the freedom, fulfillment, and financial abundance they desire.



Ready to finally end the confusion and indecision when it comes to knowing how much to charge? Download this free guide for pricing your health coaching programs!


If you're building a business as a health or wellness coach, what you probably need the most right now is...more clients. In this free workbook + guide, I walk you through the simple steps you can take right now to get new coaching clients. 

Get On the List

Never miss an update, a podcast episode, or a special promotion of one of my programs. I share tips with my email subscribers that I don't share anywhere else.

Let's stay in touch.

Get My Free List of
30 Strategic
Instagram Hashtags
For Health Coaches
When You Subscribe


Love Instagram? Me too!