weight loss

4 minute read

A no-nonsense guide to eating for weight loss: what to eat and what to skip

Woman in blue and white striped dress smiling holding vegetables

If you've ever tried to manage your weight, you know that choosing the right foods can be a daunting task. The food industry bombards us with a plethora of options, often marketed as "healthy," but not all of them are created equal. 

Let’s cut through the noise to give you a no-nonsense guide on the top foods to eat if you want to lose weight. It's time to ditch the confusion and take charge of your health.

Foods to eat for weight loss

Leafy Greens

Leafy greens are the superheroes of weight loss foods. These leafy powerhouses, including spinach, kale, collard greens, and Swiss chard, are packed with nutrients, including fibre, vitamins, and minerals, but are low in calories. Not only do they help you feel fuller for longer, but they also help reduce any urges to overeat. So if you're looking to shed some pounds, load up on greens.

Chia Seeds

Chia seeds may be small, but they pack a powerful punch when it comes to weight loss. These tiny seeds are a rich source of fibre, protein, and healthy fats, which make them an incredibly filling and nutrient-dense food. Soaked in liquid, they create a gel-like substance that keeps you feeling fuller for longer, reducing your overall calorie intake. Plus, they're low in calories and carbs, making them a fantastic option for anyone on a low-calorie or low-carb diet. Chia seeds are a versatile addition to smoothies, oatmeal, or yoghurt bowls, offering a tasty and nutritious way to add more fibre and healthy fats to your diet.

Whole Grains 

Say goodbye to refined grains and hello to whole grains. Quinoa, brown rice, and whole wheat bread are fantastic choices for weight loss. Whole grains are rich in fibre and help keep you feeling full for longer, without the crash and burn of sudden blood sugar spikes. Plus, with a lower glycemic index, whole grains are the smarter choice over refined grains like white bread. 

Beans and Legumes

Beans and legumes are another food group that should be on your radar if you're trying to lose weight. These plant-based foods, which include lentils, chickpeas, kidney beans, and black beans, are packed with protein, fibre, and complex carbohydrates, making them incredibly filling and satisfying. Consuming beans and legumes can help you stay full for longer periods, reduce your overall calorie intake, and improve your digestion. 

Whether you're looking to reduce meat consumption or simply add more plant-based foods to your diet, beans and legumes are excellent choices for weight loss.


Despite their reputation for being high in fat, avocados are actually a low-calorie food that's bursting with heart-healthy fats. These fats help to promote satiety and reduce inflammation, making avocados a smart addition to any weight loss diet. Plus, they're filled with fibre that can help to keep your digestion running smoothly, as well as key vitamins and minerals that support overall health. Whether you're smashing them onto toast, tossing them into salads, or using them as a creamy dip for your veggies, avocados are a delicious and versatile way to get healthier fats and fibre into your diet.

Foods to avoid when trying to lose weight

Sugary Beverages

Popular drinks like soda, fruit juice, and sports drinks can easily sneak in hundreds of calories into your daily intake without providing any nutritional value. Worse yet, they can also increase your appetite and cravings for other sugary foods, leading to a vicious cycle of overconsumption. If you're looking to lose weight, it's best to swap sugary beverages for water, unsweetened tea, or low-calorie options like sparkling water with a splash of fruit juice. 

Potato Crisps

When it comes to snacking, it's best to steer clear of crisps. While they may be convenient and tasty, they are also high in calories, fat, and sodium. A single serving can contain several hundred calories, making it easy to consume more than you intended. Additionally, the high amount of fat and sodium can contribute to weight gain and other health problems, such as high blood pressure. Instead of reaching for crisps, try snacking on healthier options like air-popped popcorn, raw veggies with hummus, or a piece of fruit. 


While pizza can be a tasty treat, it can also be high in calories, unhealthy fats, and sodium, making it a food to avoid if you're trying to lose weight. The cheese and processed meat toppings can add up quickly, while the refined flour crust lacks fibre and nutrients. If you can't resist pizza, there are healthier options to consider. Opt for a thin-crust pizza with plenty of vegetable toppings and lean protein. You can also try making your own pizza at home with whole wheat crust and healthier toppings. 

White Bread

White bread is made from refined grains that have been stripped of their fibre and nutrients, leaving behind a product that is high in calories and carbohydrates but low in nutritional value. The refined flour used in white bread is quickly broken down into sugar in the body, leading to spikes in blood sugar levels and increased hunger. On the other hand, whole grain bread is a far better option, as it is high in fibre and has a lower glycemic index, meaning it releases sugar into the bloodstream more slowly, helping to keep you feeling full and satisfied for longer. So, if you're looking for a healthier and more satisfying alternative to white bread, consider swapping it out for whole-grain bread.

The numan take

Choosing the right foods is crucial when it comes to achieving and maintaining a healthy weight. By adding nutrient-dense foods like leafy greens and whole grains to your diet, you'll be able to fuel your body while keeping your calorie intake in check. Whilst avoiding unhealthy options such as sugary drinks and processed snacks will prevent you from undoing all your hard work.

Remember to approach your diet with moderation and balance, and you'll be well on your way to achieving your weight loss goals.