What to eat for weight loss?

Lean proteins

Incorporate lean sources of protein into your meals such as chicken breast, fish, tofu, beans, and Greek yogurt. Protein helps keep you feeling full and supports muscle growth and repair.

Whole grains

Choose whole grains like brown rice, quinoa, oats, and whole wheat bread over refined grains. Whole grains provide fiber, which aids in digestion and helps you feel satisfied.

Fruits and vegetables

Include a variety of fruits and vegetables in your diet. They are low in calories and high in vitamins, minerals, and fiber. They provide essential nutrients while keeping you full.

Healthy fats

Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. Healthy fats provide satiety and support overall health.

Reduce added sugars

Minimize your intake of sugary drinks, sweets, and processed snacks. These foods are high in calories and offer little nutritional value. Opt for natural sweeteners or healthier alternatives.

Portion control

Pay attention to portion sizes to avoid overeating. Use smaller plates and bowls and practice mindful eating by listening to your body's hunger and fullness cues.


Drink plenty of water throughout the day. Water helps keep you hydrated, aids in digestion, and can help control appetite.

Meal planning

Plan your meals and snacks in advance to avoid impulsive and unhealthy food choices. This allows you to make nutritious choices and control portion sizes.


Practice moderation and allow yourself the occasional treat. Completely depriving yourself of foods you enjoy may lead to cravings and eventual overindulgence.

Regular physical activity

Remember that weight loss is not just about diet. Incorporate regular exercise into your routine to burn calories, increase metabolism, and improve overall fitness.

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