The best foods for weight loss

The best foods for weight loss are those that help you feel full, support muscle maintenance, and make it easier to maintain a calorie deficit. This means high-protein, high-fibre, and balanced carbohydrate foods all should play an important role in your personalised weight loss diet.

No single food causes weight loss on its own. However, the right combination can act as the perfect complement to your treatment. And this doesn’t mean not enjoying what you eat. Finding the foods that work for you not only helps with your short-term goals but sets you up for long-term success.

This guide explains how protein, fibre, and carbohydrates work together to assist with weight loss, alongside practical examples of foods you can include in your daily diet.

Key points

• High-protein foods like chicken, salmon, and tofu help increase fullness and support muscle during weight loss.
• Fibre-rich foods like berries, broccoli, and chickpeas support digestion, help reduce overeating and can ease Mounjaro and Wegovy side effects.
• Carbohydrates, including oats, brown rice, and potatoes, can still support weight loss when included as part of a balanced diet.

High protein foods for weight loss

High-protein foods can support weight loss by:

• helping you feel full
• reducing your overall calories
• preserving muscle mass during a calorie deficit

Protein tends to be more filling than other nutrients, which can help reduce snacking and support portion control over time.

So, by regularly including protein in your diet, you may find it easier to form and maintain healthier and more consistent eating habits.

Steak for weight loss

“While steak is high in protein, being mindful of your portion size and cooking method are both important to manage how many calories you’re eating.

“Choosing lean cuts, and grilling or baking rather than frying, can help keep your steak dinner balanced while still benefiting from the protein content.”

Ayesha Bashir, weight loss expert at myBMI

Is salmon good for weight loss?

Salmon provides high-quality protein along with healthy fats, which makes it one of the best foods for weight loss.

Oily fish, like salmon, can contribute to a balanced diet, particularly when paired with vegetables and whole grains, helping keep you satisfised while supporting your overall nutrition.

Chicken for weight loss

Chicken is a lean, versatile source of protein that’s easy to include in a wide range of meals.

Of all the cuts available, skinless chicken breast is lowest in fat and calories, making it a practical option for supporting a calorie-controlled diet.

Is tuna good for weight loss?

Tuna is high in protein and relatively low in calories, making it a convenient option for supporting weight loss.

You have a ton of options when it comes to getting tuna into your diet, whether that’s adding it to a salad, making a sandwich filling, or having a tuna steak for tea. All can help you increase your protein intake without significantly increasing your calories.

How do beans help with weight loss?

Beans provide both protein and fibre, which together helps make you feel fuller while stopping the temptation to overeat.

They’re also a plant-based option that can be included in a variety of meals, including soups, salads, and stews.

Does tofu reduce fat?

Tofu doesn’t directly reduce body fat, but as a high-protein, plant-based food, it can support weight loss when included in a calorie-controlled diet.

It's a versatile ingredient that can be used in both savoury and sweet dishes.

High-fibre foods for weight loss

Fibre-rich foods can support weight loss by:

• adding bulk to food, helping you feel full for longer, which can reduce snacking
• supporting digestion and gut health, which can be useful when dealing with Wegovy and Mounjaro side effects
• reducing overeating by slowing how quickly food is processed

This means that including more fibre in your diet can make it easier to maintain a calorie deficit over time, while helping support more consistent eating patterns.

Examples of fibre-rich foods

Many everyday foods provide fibre and can be easily included in meals and snacks.

Examples include:

• berries
• apples
• carrots
• broccoli
• chickpeas

Including a range of fibre sources can support both digestion and appetite control as part of a balanced diet.

Fruit and vegetables for weight loss

Fruit and vegetables can help support weight loss because they’re generally lower in calories, high in fibre, and rich in nutrients.

By adding volume to meals without significantly increasing your calorie intake, fruit and veg can help with both portion control and how full you feel after eating.

Practical ways to include more fruit and veg in your diet include:

• adding vegetables to main meals to increase portion size without excess calories
• using fruit as a snack or dessert alternative
• aiming for a range of colours and types to support a balanced diet

No single fruit or vegetable causes weight loss on its own, but regular inclusion can support a consistent, calorie-controlled approach.

Are grapes good for weight loss?

Grapes can be included in a weight loss diet as a naturally sweet, low-fat option. They can be useful as a snack or dessert alternative, particularly when replacing higher-calorie foods. However, portion size still matters!

Carbohydrates for weight loss

“Carbohydrates are often misunderstood, but they are an important part of a healthy diet, and even support weight loss when used correctly. It’s the type of carbohydrate you eat, and how much you eat of it, that matters more than removing them from your diet completely. It’s all about balance!

“Including carbohydrates in sensible portions alongside protein and fibre can support sustainable weight loss without making your diet too restrictive or repetitive.”

Ayesha Bashir, weight loss expert at myBMI

How do carbs aid weight loss?

Carbohydrates provide energy for daily activity, while wholegrain sources can help with fullness and appetite control. And by choosing less processed carbohydrate sources can help you feel fuller for longer.

Brown bread and rice for weight loss

Wholegrain options like brown bread and brown rice provide more fibre than refined versions, which can help you feel fuller for longer.

Swapping white grains for wholegrain alternatives can help support a balanced diet.

How do oats aid weight loss?

Oats are high in fibre, particularly beta-glucan, which helps you feel full and can support appetite control.

They’re especially a practical option for breakfast, helping to maintain energy levels throughout the day.

MCT foods for weight loss

MCT (medium-chain triglyceride) foods are a type of fat that may be used more quickly for energy.

MCT fats are absorbed and metabolised more quickly than long-chain fats. Because of this, MCTs are transported directly to the liver, where they can be used as a source of energy.

However, their impact on weight loss is modest. They’re not essential and should be included in small amounts as part of a balanced diet.

How do MCT foods support weight loss?

MCT foods may support weight loss by providing a quick source of energy and contributing to feelings of fullness, but the overall effect is relatively small.

Potential effects include:

• faster energy use compared to other fats
• possible increase in feelings of fullness for some individuals
• no direct fat-burning effect on their own

Any benefit depends on overall diet and calorie intake rather than MCTs alone.

What are MCT foods?

Common sources of MCTs include certain oils and dairy-based fats, like:

• coconut oil
• palm kernel oil
• dairy products
• ghee

These foods are energy-dense, so portion size is important. If you’re going to use them, make sure it’s in small amounts alongside other foods.

Putting it all together

The most effective approach to weight loss is combining protein, fibre, and carbohydrates into balanced meals that support fullness, energy, and consistency. No single food drives weight loss on its own. What matters is your overall pattern of eating.

Bringing these food types together can help you keep on top of your appetite, support daily activity, and make it easier to eat fewer calories than you use up over time.

Practical ways to build balanced meals include:

• Having protein, fibre, and carbohydrates in one meal. For example, chicken with brown rice and vegetables, or tofu with lentils and mixed greens.
• Simple swaps. Choosing wholegrain carbohydrates instead of refined options, like brown rice over white, or adding vegetables to increase the volume of the food you're eating.
• Consistency over perfection. Regular, balanced meals are more effective than strict or short-term approaches. You don’t have to be miserable while eating a healthy diet!

Combining these elements helps create meals that are filling, nutritionally balanced, and easier to sustain long term.

Frequently asked questions

What foods help you lose weight fastest?

No specific foods cause rapid weight loss on their own. Foods high in protein and fibre can help you feel full and support a calorie deficit, which is what drives sustainable weight loss over time. A balanced approach is more effective than focusing on individual foods.

Is protein or fibre more important for weight loss?

Both protein and fibre are important for weight loss, as they work in different ways to keep you full and help you control your appetite. Protein helps maintain muscle and reduces hunger, while fibre supports digestion and helps you feel full for longer.

Can you eat carbs and still lose weight?

Yes, you can eat carbohydrates and still lose weight, as long as you maintain a calorie deficit overall. Choosing wholegrain carbohydrates can help make you feel fuller and provide energy for daily activity.

What foods should I avoid for weight loss?

There are no foods that must be completely avoided when on your weight loss journey. However, reducing highly processed, energy-dense foods can help manage how many calories you eat. This includes foods high in added sugars and fats that are easy to overconsume.

Do certain foods burn fat?

No foods directly burn body fat. Fat loss occurs when the body is in a calorie deficit, not because of specific ingredients or ‘fat-burning’ foods. Some foods can support this process by helping make you feel fuller, while keeping you in control of your appetite.

Summary

“The best foods for weight loss are those that help you feel full, support muscle, and fit into a balanced, calorie-controlled diet. Combining protein, fibre, and carbohydrates in a consistent way is more effective than focusing on avoiding or eating more of any single food or nutrient.”

Ayesha Bashir, weight loss expert at myBMI

Sources

• The Eatwell Guide (2022) NHS [accessed 24 April 2026]
• Tips to help you lose weight (2023) NHS [accessed 24 April 2026]
• How to get more fibre into your diet (2026) NHS [accessed 24 April 2026]
• Protein fact sheet (2025) NHS [accessed 24 April 2026]
• Starchy foods and carbohydrates (2026) NHS [accessed 24 April 2026]
• Water, drinks and hydration (2023) NHS [accessed 24 April 2026]
• Why 5 a day? (2022) NHS [accessed 24 April 2026]
• Triglycerides of medium-chain fatty acids: a concise review (2022) National Library of Medicine [accessed 24 April 2026]