Eat These 8 Foods to Lose Weight (And Why You Should)

Eat These 8 Foods to Lose Weight (And Why You Should)


Why you should eat these 8 foods to lose weight

Why are some foods better for weight loss than others?


While there are various reasons, some of the biggest factors come down to 1) their ability to keep you feeling full for a long period of time, 2) the amount of nutrients in them, and 3) the amount of calories in them.

But here’s the thing: not all calories are equal. Some calories are empty; as in they’ve got no nutrients in them. Nothing. Nada. These superficial little sweeties will make you feel good for a moment, but they’ll have you sneakily rummaging through your pantry at midnight devouring every edible thing in sight to satisfy your insatiable hunger. We’ve all been there.


The key is to consume foods that are dense in nutrients. These foods offer calories that add nutritional value to your body, will keep you fuller for longer, and will ultimately aid in helping you to achieve your weight loss goals. Furthermore, multiple studies have confirmed that you are what you eat. Literally. Your body is constantly creating new cells, and the food you eat literally form the structures of those cells. So if you are living on fast food and candy, then your body likely won’t have all the nutrients it needs to create good, strong cells. This is just one of the many reasons why your food choices are so important – not just for weight loss, but for good health.

With this in mind, I’ve identified some of the best nutrient-dense foods that are delicious, low in calories and won’t give you the urge to sneak into your pantry at night to binge on those sugar-loaded cookies, chips and candy.


To give you an example of what a balanced weight-loss diet can look like, I’m currently giving my 3 day eating plan away for FREE – But won’t always be. Make sure you grab a copy!

(1.) Oats

Oats are an excellent source of carbs and fibre, and more notably they contain a very powerful fibre called beta-glucan. Beta-glucan is going to be your new best friend and here’s why: It’s a fibre that partially dissolves in water and then forms a thick gel-like substance (you may have noticed it forming a film on top of your oatmeal) which coats your stomach lining making you feel full for long periods of time and increases the growth of good bacteria in the digestive tract.
Beta-glucan may also reduce LDL and cholesterol levels, and reduce blood sugar and insulin response.

Oats are also rich in important vitamins, minerals and antioxidants such as manganese, phosphorus, magnesium, copper, iron, zinc, folate and vitamins B1 and B5. Oats are one of the healthiest grains and are higher in protein and healthy fats, and lower in calories than other grains. It is also one of the most nutrient-dense foods in the world, making oats one of the best foods for weight loss.

1/2 a cup of dry rolled oats will give you 150 calories (try my recipe in this blog post and video on my YouTube channel, it’s my fave weight loss breakfast recipe).

(2.) Eggs

Eggs are an inexpensive but good source of high quality protein. They contain several nutrients such as betaine and choline that are essential for maintaining heart health. Both the egg white and the yolk are rich in proteins, vitamins and minerals. While the yolk contains cholesterol, fat soluble vitamins and essential fatty acids, recent studies have suggested that the cholesterol and good fats in foods may have a significantly lower effect on blood cholesterol than saturated fats do.

Eggs can also be a valuable source of vitamin D. Vitamin D helps to protect bones and boost your mood. However, it’s important to note that the vitamin D levels in eggs can vary depending on whether the eggs are from organic, free-range or indoor chickens. To truly reap the full benefits of eggs, you should try to purchase only organic and grain-fed, free-range eggs.

Because eggs have such a high percentage of protein, healthy fats and other important nutrients they will keep you feeling full for long periods of time. They have a pretty low calorie count too, making eggs a pretty perfect food for weight-loss.

1 large egg will give you about 80 calories. I love 2 eggs (scrambled or poached) on whole rye toast, but try this easy recipe for weight loss.

(3.) Chicken

If you’re looking for a low-calorie, low-fat meat, then look no further than chicken. Chicken is extremely high in protein which helps your body to maintain and build muscle mass. Chicken is also a great source of vitamin B6, selenium, phosphorus and niacin and is naturally low in sodium. 100 grams of chicken translates to roughly 100 calories which means that chicken has significantly fewer calories than red meat.

Because chicken is so high in protein, even just a small amount will keep you feeling full for a long period of time. This is a great food choice if you want to avoid the hunger pangs and snacking in-between meals.

If you’ve seen my YouTube videos, you may have noticed that chicken is my favorite meat to eat. Try this chicken recipe from my channel and blog, it’s one of my go-to chicken recipes at the moment!

(4.) Brown rice

Brown rice contains slightly more calories than white rice, but in the end the extra calories are worth it and will save you from trying to fill up on extra calories later on in the day. This is because the extra calories found in brown rice are actually the protein and fibre needed to keep your stomach feeling full and satisfied. This is because brown rice has a low glycemic index meaning that it doesn’t cause your blood sugar levels to spike like white rice does. When your blood sugar levels spike, your blood goes on a sugar high which can last for a few minutes to a few hours, but then crashes leaving you feeling sluggish and ravenous (this is when you feel the need to devour everything in the pantry or eat something that you will later regret).

Brown rice may also assist in lowering cholesterol and is known to help nourish the good bacteria in your gut. Maintaining a balance of good bacteria in the gut is incredibly important for weight loss and good health. If you do not have enough good gut bacteria, then bad bacteria can start to take over, leading to sugar cravings and the development of other health problems such as candida overgrowth and leaky-gut syndrome (it’s is as gross as it sounds) which is just one more reason to incorporate brown rice into your weight-loss meal plans.

I love brown rice so much, and cook with it every week. Try this brown rice stir fry – it’s super tasty, filling and great as a weight loss meal.

(5.) Leeks

Leeks are one of the most underrated foods. Not only do they add amazing flavor to otherwise bland meals, but they are also densely packed with nutrients that can aid in weight loss. Leeks are really high in antioxidants and may play a vital role in helping the body to eliminate bad fats and keep good fats. Research has found that the properties found in leeks can reduce the level of liver enzymes, reduce fatty liver, decrease total cholesterol and triglyceride levels while raising good cholesterol levels, and improve blood pressure levels among other things. Those a lot of work that little Miss Leek is doing!

Leeks have next to no calories, are a natural appetite suppressant and help to prevent bloating.  If you are moving from a high-fat diet or are trying to shed bad or excess fats from your body, then leeks may really help you to achieve your goals.

There are so many vegetables that are great for weight loss! See my top 25 low calorie vegetables, that are perfect for any weight loss diet.

(6.) Broccoli

Love it or hate it, broccoli has some amazing benefits – especially for weight loss. Not only is broccoli a powerful antioxidant and anti-inflammatory its also high in fibre, aids in digestion and  maintains blood sugar levels which helps to prevent you from over-eating. It’s also high in protein compared to other vegetables which, along with it’s high fibre content, helps to keep you from feeling hungry.

I used to hate broccoli (who hasn’t at one point in their lives?), but I have learned to love it (it was a long slow process). Now I use it all the time, I love throwing long stemmed broccoli into a stir fry with brown rice.

(7.) Salmon

Like chicken, salmon is another great source of lean protein with a low calorie count. 85 grams (3 ounces) of salmon equates to 155 calories, 22 grams of which are protein and 7 grams are healthy fat. Salmon is also really high in Omega 3 fatty acids, which is a nutrient that your body needs but cannot produce on its own.

Unlike chicken, salmon can be eaten raw, smoked or cooked – so you can be as creative as you like with it. Unfortunately, with the rise of mercury and toxins in our waters, it’s important to pay attention to where your seafood is coming from. Recent testing of fish found that wild Alaskan salmon is the healthiest fish to consume because the water is among the cleanest in the world.

I don’t eat a huge amount of meat, but if I do it’s general salmon or chicken. My salmon recipe in this video is really yummy and also easy (especially for meal prep).

(8.) Grapefruit

A recent study published in the Journal of Medicinal Food found that eating half a grapefruit before meals may lead to weight loss. This is not because grapefruit has miraculous fat-burning properties, but because it’s so high in water and fibre content that you’ll feel fuller quicker and therefore eat less.

Grapefruit is low in calories (approximately 52 calories in half a grapefruit) but incredibly high in nutrients and antioxidants. Eating grapefruit may help to reduce the risk of kidney stones, improve heart health and prevent insulin resistance. However, be mindful that some of the properties in grapefruit may interfere with some chronic medications – including the pill (super important to take note ladies). So check with your GP if you are on any chronic medication before consuming large amounts of grapefruit.

Ps. Have you ever made a grapefruit smoothie? Try this one in my video, it’s good!

(Something to remember)

If you’re trying to lose weight, you need to be mindful of calories and what kind of calories you are consuming. Calories high in fibre, protein and healthy fats will keep you feeling fuller for longer, and will nourish your body.

By choosing your foods wisely, you may also reap many other health benefits such as increasing your energy levels, slow the aging process of your body by consuming antioxidants, and achieve optimal health. You also won’t be caught hiding in the pantry stuffing your face with processed foods at midnight! You are after all, what you eat. So choose who you want to be wisely!

Liezl Jayne XO


To give you an example of what a balanced weight-loss diet can look like, I’m currently giving my 3 day eating plan away for FREE – But won’t always be. Make sure you grab a copy!

Photos sourced from unsplash