How to Lose Weight Entirely by Changing What You Eat

Updated: Jun 5, 2021
By Maryam Saleh
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Weight loss has been on the trend nowadays. People wanting to get rid of body fats, belly fats, and so on to be fashionable, or to just lose weight because of people body shaming them. People use all methods available without considering if it is healthy or not just to achieve desired results, which could lead to deterioration of their health. Nonetheless, there are healthy ways in which it can be done patiently. Employing these methods might be of help in your journey to weight loss. Nutrition for weight loss is a way of losing weight healthily by modifying your diet.

In this article, I will be walking you through the nutrition for weight loss. Stay with me!

Nutrition for Weight Loss

1. Cut Back on Refined Carbohydrates

Reducing carbohydrates mainly sugar and starch from your diet can help keep your appetite in check, lower insulin levels, and make you lose weight. It is not necessary to adhere to a low carbohydrate diet.

However, it should be replaced with unprocessed carbohydrates. For example; instead of white bread, white rice, and sodas, eat more vegetables and whole grains like oats, brown rice, etc.

2. Eat Lots of Protein

Protein is also nutrition for weight loss. Fatty fish like salmon, tuna, mackerel, sardines, etc. are high-quality proteins loaded with healthy fats (omega-3 fatty acids) and various important nutrients. Meat has been demonized especially red meat. It has been blamed for various health problems. Though, processed meat is unhealthy. But meat is a weight-loss-friendly food, especially lean meat because it contains high protein content. However, lentils, black beans, kidney beans, and soya beans are high in protein and fiber.

Dairy products are also high in calcium, which aids fat burning. Other low-fat, high-protein dairy products include Greek yoghurt and cheese. Full-fat Yoghurt is another excellent dairy food. Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it. Diets with adequate protein can help reduce cravings and thoughts about food, reduce the desire to have a late-night snack, and it makes you feel full.

3. Eat Only Healthy Fats

Olive oil and coconut oil are high in fatty acids of a medium length which boosts satiety. It’s not about adding these oils to your diet but replacing some of your other cooking fats with them. They are probably part of the healthiest fats on the planet.

4. Exercise a Lot

Exercise done regularly and every day can help you lose weight more quickly. You don’t have to necessarily go to the gym. There are simple exercises one can do on their own e.g. brisk walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health. Surely, this is also nutrition for weight loss.

5. Avoid Sugary Drinks and Sodas

They are mostly filled with sweeteners, additives, refined sugar, preservatives, etc. When you drink liquid calories, your brain doesn’t recognize them as food. Thus, drastically increasing total calorie intake which is associated with weight gain.

6. Take Green Vegetables

Eating green vegetables is a great way to increase the volume of your meals, without increasing the calories and carbohydrates. They are also loaded with many vitamins, antioxidants, minerals like calcium which aids fat burning and fiber. Examples include; broccoli, spinach, tomatoes, cabbage, lettuce, cucumber, etc.

Boiled Potatoes

Boiled potatoes are also nutrition for weight loss. They are high in potassium, a nutrient that plays an important role in blood pressure control. They naturally make you feel full and eat less of other foods, thereby aiding weight loss. Also, they can be eaten together with vegetables to give you a balanced diet.

Apple Cider Vinegar

It is well known in the natural health society. It is mostly used in condiments like dressings. However, some people dilute it in water and drink to treat indigestion and for weight loss. Vinegar has also been shown to reduce blood sugar levels after meals.


Nuts are not as fattening as you would expect. They are an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. Just make sure not to go extra, as they are still fairly high in calories. If you tend to eat massive amounts of nuts, it may be best to avoid them.

Chili Pepper

Eating chili peppers may be useful on a weight loss diet. They contain capsaicin, a substance shown to reduce appetite and increase fat burning. In addition, this substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.


We all agree that eating fruits is healthy, not just for weight loss but for the general health and functioning of the body too. The fruits that deserve to be highlighted are grapefruit and avocados. They are high in carbohydrates, loaded with healthy fats; contain lots of water and fiber. However, all other fruits are also excellent for weight loss.

7. Drink Lots of Water

Even if you don’t want to lose weight, staying hydrated is important for your general health. Drinking 4 to 5 liters of water each day is recommended and will burn more calories. Drink water, especially before meals. It reduces your appetite as well as calorie intake.

In addition, drinking warm water with lemon in the morning on an empty stomach helps start up your metabolism and digestive system as well. You can also just add water to your food, making a soup.

8. Drink Green Tea and Coffee

Coffee and green tea have many benefits, one of them being weight loss nutrition. Green tea contains small amounts of caffeine; which is loaded with powerful antioxidants called catechins. They are believed to work synergistically with caffeine to enhance fat burning. Preferably black, coffee is loaded with antioxidants. Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee.

9. Try Intermittent Fasting

Intermittent fasting is an eating pattern in which people cycle between periods of fasting and eating. It does not necessarily specify which food you should eat but rather, when you should eat them. Intermittent fasting of different methods; alternate-day, periodic, and time-restricted fasting. It is similar to a calorie restriction diet which helps in weight loss.

10. Keep Healthy Food around in Case You Get Hungry

Keeping healthy food around can help prevent you from eating something unhealthy if you become hungry. Snacks that are easily portable and simple to prepare include whole fruits, nuts, carrots, yoghurt and boiled eggs, water, etc.

11. Instead of Dieting, Eat Healthily

Dieting can lead to you starving yourself and missing the essential nutrients needed in the body. Aim to become a healthier, happier, and fitter person, focus on nourishing your body instead of depriving it, weight loss will then follow, naturally.

12. Chew More Slowly

Your brain may take a while to register that you’ve had enough to eat. Chewing more slowly can help you eat fewer calories. It is a component of mindful eating, which helps you slow down your food intake and pay attention to each bite thereby aiding weight loss.


Losing weight is not worth you starving yourself and staying hungry all the time, you will be missing essential nutrients. But doing it the healthy way is preferable. And also not all methods apply to everyone, but with perseverance, you’ll get there. Stay healthy!

If you find this article help, kindly leave a comment for me in the comments section. Thank you.

You could also read on 12 foods that increase metabolism.

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