Curated list
Best foods for weight loss
Foods that make a calorie deficit feel less like a deficit. High satiety per calorie is the operative metric.
Why these
Deficits fail because of hunger, not willpower. These foods address hunger directly through protein, fiber, and volume.
18 top picks
- 1. Chicken breast 287 kcal · 53.9g P · 1 medium breast
- 2. Turkey breast 153 kcal · 33.9g P · 4 oz
- 3. Cod 119 kcal · 26g P · 4 oz fillet
- 4. Eggs (large) 78 kcal · 6.5g P · 1 large egg
- 5. Greek yogurt (plain, nonfat) 145 kcal · 24.5g P · 1 cup
- 6. Cottage cheese (low-fat) 183 kcal · 24.9g P · 1 cup
- 7. Oatmeal (cooked) 166 kcal · 5.8g P · 1 cup cooked
- 8. Apple 95 kcal · 0.5g P · 1 medium
- 9. Pear 101 kcal · 0.7g P · 1 medium
- 10. Blueberries 84 kcal · 1g P · 1 cup
- 11. Broccoli 32 kcal · 2.2g P · 1 cup chopped
- 12. Spinach 7 kcal · 0.9g P · 1 cup raw
- 13. Cauliflower 27 kcal · 2g P · 1 cup chopped
- 14. Cucumber 19 kcal · 0.8g P · 1 cup sliced
- 15. Tomato 22 kcal · 1.1g P · 1 medium
- 16. Zucchini 33 kcal · 2.4g P · 1 medium
- 17. Lentils (cooked) 230 kcal · 17.8g P · 1 cup cooked
- 18. Chickpeas (cooked) 269 kcal · 14.8g P · 1 cup cooked
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