7 Foods That Are Scientifically-Proven To Aid Weight Loss

foods that can aid weight loss

Losing weight doesn’t have to be boring and bland. But when the word “diet” has negative vibes, what else would you think? Thankfully, it’s possible to enjoy meals and shed pounds, if you know which foods help you lose weight.

To start, focus on fiber and protein. Fiber is slowly digested, so you’ll stay full for a long time. It even heightens the endocrine responses that control satiety.1 Meanwhile, protein also heightens the satiety signals, adding to overall fullness.2


Other foods have nutrients that increase metabolism and burn fat. Top that with fresh spices and herbs, and it won’t even feel like you’re on a diet.

Ready to shed pounds? Here are seven foods that will aid your weight loss journey.


1. Grapefruit

Grapefruits can help you lose weight

No, this isn’t about the infamous Grapefruit Diet. Instead, eat half a grapefruit before a meal, three times a day. A 2006 study found that this technique helped people lose 3.5 pounds over 12 weeks.3


When part of a healthy diet, grapefruit makes weight loss a breeze.

2. Beans

Beans can aid weight loss without severely restricting calories.


Beans are the complete package. They have lean protein, fiber, and are budget-friendly! A 2016 study even found that they promote weight loss without severely restricting calories.

Lentils and dry peas have the same effect, so you have lots of options.4


3. Spicy Peppers

Spicy peppers can help you lose weight

If you can take the heat, spice up your meals with peppers! Capsaicin, the compound that makes them spicy, reduces appetite and energy intake.5 It also promotes thermogenesis through the central nervous system.6


4. Sweet Peppers

Sweet peppers can help you lose weight

Do spicy peppers mess with your stomach? Here’s some good news: sweet peppers have the same effect. They contain dihydrocapsiate (DCT), a non-spicy compound similar to capsaicin. DCT also causes thermogenesis but without the gastrointestinal side effects.7


5. Dark Chocolate

Dark chocolate can help you lose weight

Your sweet tooth will be happy to know that dark chocolate aids weight loss. In a 2012 study, researchers found that those who ate it twice a week had a lower BMI.

Make sure to buy the “real” stuff. Milk chocolate is full of sugar, but dark chocolate is packed with antioxidants.8 Opt for 72 percent cocoa or higher.9

6. Kimchi

Kimchi can help you lose weight

As a fermented food, kimchi is a rich source of probiotics. These “good” bacteria restore gut balance and keep things in check. This will lower the risk of weight gain and obesity, according to a 2014 study in Cell.10

7. Oatmeal

Oatmeal can help you lose weight

Oatmeal is a high-fiber food linked to satiety. So later during the day, your lunchtime energy intake will be lower.11

Don’t love the flavor? Oatmeal is easy to customize, so pile on the fruits for extra fiber. You can even add dark chocolate for a sweet weight loss meal.