The 10 Best Diet Tips to Lose Weight and Improve Health

Fiber rules weight loss. Slowing digestion keeps us satisfied. This is essential while cutting calories for weight loss. The USDA believes 2 tablespoons of chia seeds provide 25% of daily fiber.

Chia Seeds

Abundant in minerals and omega-3 fats Protein in seafood helps us feel full longer. Fresh fish is delicious but expensive to buy weekly. Cheaper options include frozen fish fillets and shrimp.

Fatty Fish

Kale, arugula, broccoli, cauliflower, and Brussels sprouts are cruciferous vegetables. Many studies relate frequent consumption of these veggies to a lower risk of cancer and inflammation.

Cruciferous Vegetables

People may think they should cut pasta, bread, and rice to lose weight. Thankfully, eating largely whole grains avoids this. Whole-wheat pasta, brown rice, and quinoa provide fiber, vitamins, minerals, and phytonutrients to fill us up.

Whole Grains

Any good weight-loss diet should include fruits and vegetables. Apples are satisfying, low in calories, and high in water and fiber (eat the skin), which may help people lose weight.


For good reason, gut health matters. A 2020 Preventive Nutrition and Food Science study indicated that healthy gut bacteria may aid fat metabolism, immunity, and digestion. Live-culture kefir, yogurt, sauerkraut, and tempeh contain probiotics.

Fermented Foods

A weight-loss diet can include all nuts. Healthy fat, fiber, and protein make them filling. Shelled nuts (approximately 1/4 cup) provide 160–200 calories, so portion control is crucial.


Eggs are near-perfect proteins, especially for weight loss. A 2020 study in the International Journal of Environmental Research and Public Health found that breakfast eggs aid weight loss on a low-calorie diet.


Avocados fit most diets. The reasons? They give delicious buttery flavor and healthful fats and fiber to meals and snacks.


Here's why chocolate helps you lose weight: A long-term healthy weight loss diet is more likely to work. A 2020 Current Nutrition Reports study indicated that restricting yourself of your favorite foods can cause cravings.

Dark Chocolate

also see

also see

10 Science-Backed Reasons to Eat More Protein