6 Science-Backed Foods That Aid in Weight Loss

Losing weight need not be rocket science. However, if you check out these hunger suppressants, you will find the top 5 hunger control supplements and pills for reducing appetite.

However, you can also eat science-backed foods that aid in weight loss. So if you’re reading this, you are probably searching for ways to combat obesity by losing weight.

Therefore, here are the top 6 science-backed foods that will aid you in losing weight:

Whole eggs

There was a time when whole eggs were greatly feared because they were considered high in cholesterol. But clinical studies have revealed that the fears were just misconceptions overlooking how the human body regulates cholesterol levels.

The human body sources cholesterol from your diet while the liver maintains its baseline levels. However, moderate egg consumption, i.e., 7 to 12 eggs per week, is safe for people, especially those with mild baseline levels of bad LDL cholesterol.

Whole eggs can only harm individuals with elevated baseline LDL cholesterol levels. Therefore, this category of individuals needs to be always conscious of the amount of cholesterol they get in their daily diet.

To maintain or reach a healthier weight, consuming wholesome eggs is one of the best ways to go about it.

Whole eggs are unbelievably nutrient-dense, with almost all nutrients – such as vitamin D and choline – present, while egg whites deliver at least 4 to 6 grams of protein. Since eggs are high in fat and protein, you will feel full for longer. This has been scientifically proven to be the case, as observed in some studies.

This is the key because you can maintain a healthy weight by responding to your body’s hunger cues and internal fullness. Moreover, get into the habit of only eating when you are hungry and stopping as soon as you’re full. This makes it easier to achieve your weight loss goals.


Salmon is a fatty fish that is incredibly nutritious as it is loaded with healthy fats, high-quality protein, and several crucial nutrients. This combination helps keep you satiated, craving less food while reaching a healthier weight.

Salmon is one of the few fish loaded with omega-3 fatty acids that help reduce inflammation. Inflammation plays one of the most crucial roles in metabolic disease and obesity.

Seafood, in general, including salmon, also supply the human body with a considerable amount of iodine. Iodine is essential for proper thyroid function, which helps ensure your metabolism runs optimally.

Leafy greens

Popular leafy greens scientifically proven to aid weight loss include collard greens, spinach, Swiss chard, kale, etc. These leafy greens have some properties that make them ideal for reaching and maintaining a healthy weight.

For instance, leafy greens, high in vitamin K, pack lots of nutrients and fiber that keep you hydrated and satiated for long periods. They also contain thylakoids linked with better appetite management and increased satiety in human studies.

Therefore, consider adding leafy greens to your diet to reduce your food cravings. However, ensure you inform a healthcare professional before consuming leafy greens, especially if you are taking medications.


Potatoes have several properties that make them ideal food choices for optimal health and weight loss. First, they are loaded with several nutrients, especially potassium. Most people don’t get enough potassium, which plays a vital role in blood pressure management.

Eating sweet or boiled potatoes naturally makes you feel full while your body absorbs essential nutrients. In addition, allowing boiled potatoes to cool for a while before consuming them allows the edible tuber to form incredibly high amounts of resistant starch.

Resistant starch is a fiber-like substance proven to have numerous health benefits, including weight loss.

Beans and legume

Beans and other legumes – such as black beans, lentils, kidney beans, etc. – are also highly beneficial for weight loss. These foods are high in fiber and protein, the 2 major nutrients that promote satiety.

Beans may cause bloating and gas in some people due to their high fiber content. Therefore, ensure you purchase dry beans and soak them for a few hours before cooking them.


Nuts are high-fat foods loaded with fiber, protein, and other plant compounds that greatly benefit heart health. They make great snacks because they contain very balanced amounts of fiber, healthy fats, and protein.

Scientific studies have shown that consuming nuts can boost metabolic health and promote weight loss. Eating nuts gives you more nutrients as well as a healthier weight.

However, when consuming nuts, as with any high-fat food, always be mindful of the portion sizes you eat, especially if your primary goal is to lose weight.

Many foods are delicious, but only a few science-backed ones are supportive enough to aid your weight loss journey. Minimize the consumption of processed foods, drink lots of water, and exercise regularly. Add any or all of these foods to your diet and eat responsibly.

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