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You Should Eat Regularly to Lose Weight. Are you looking to lose weight but are confused about what to eat to help you lose weight? If you are, do not worry, you are not alone. Losing weight is never easy, and finding the type of diet that works can be complex sometimes.

In this article, we will share with you foods that can help you do just that lose Weight although some people might prefer having rules and structure to guide them, it is not always necessary to follow a diet plan to lose weight. Likewise, though a structure is required in certain circumstances, it is not always a must.

Instead, all you need to do is eat certain foods that are known to make people feel full for longer and help them eat less throughout the day. Specifically, certain types of foods will boost your metabolism and help you burn fat. Following are ten foods we believe you should eat more and often to help you burn fat, boost your metabolism and help you lose weight.

Salad Greens

Salad greens are some of the world's least calorie-dense foods. In fact, a 100-gram serving of romaine lettuce would only contain 17 calories, according to a study published by the American Journal of Clinical Nutrition in 2007.

This is precisely the kind of food that will help you control hunger while trying to lose weight.

Tree nuts

Tree nuts are excellent sources of healthy fats that keep you sated for longer. Additionally, in a study published by the Journal of Research in Medical Sciences, researchers compared the weight loss journeys of people who ate almonds versus those who don't eat nuts at all. 

They found that those who include almonds in their diet lost much more weight but also had better heart health. Although the study was specifically for almonds, other tree nuts, like walnuts and cashews are expected to offer similar results.

Lean Chicken Breast

A high-protein diet is one of the best ways to lose weight. In fact, according to a study published by the American Society for Nutrition, eating protein-rich food is one of the best ways to treat or even prevent obesity. 

Lean chicken breast is one of your best options, as it has the highest amount of protein among common types of meat. A single six-ounce serving of chicken breast will give you over 100% of your daily protein needs.


Eggs are another excellent way to boost your daily protein consumption, but more beneficial than their protein content is their ability to keep you sated.

Based on a study published by the International Journal of Obesity, among the best things you can do to lose weight is to replace a typically carbohydrate-heavy breakfast with eggs.


Oatmeal is an excellent source of healthy fiber that will have positive effects on your digestive system. But according to a study published by Molecular Nutrition and Food Research, the beta-glucan content devotees also make them an excellent food choice for reducing total daily calorie intake and improving insulin responses. Ultimately, all these effects lead to steady weight loss.

Boiled Potatoes

Potatoes are probably not the first foods you'd reach for when you're trying to lose weight because they're known to be starchy and filled with carbohydrates.

However, according to a European Journal of Clinical Nutrition study in 1995, boiled potatoes are the top food item you can eat to help you feel full for longer. That means you end up consuming fewer calories per day, which will quickly lead to significant weight loss.

Vegetable Soup

 Soup can be eaten before a meal or as the main meal itself. But no matter how you choose to take it, eating soup as part of your diet will help you lose weight. According to a study published by the British Journal of Nutrition in 2014, soup is not just an excellent aid for weight management, but for preventing obesity.

In the study, researchers found that those who consume soup way less and have smaller waste opting for clear vegetable soups rather than thick, creamy ones will give the best results.


Consuming Greek yogurt is an excellent way to satisfy dessert cravings. Additionally, it is an excellent source of protein that can help boost muscle growth and fat loss. Furthermore, good quality Greek yogurt is rich in live microorganisms that support proper gut health. 

With a healthy digestive system, you can better absorb the nutrients from your meals more quicker and keep them from storing excessive fat.


Popcorn is one of the best things you can reach for when you're craving junk food. Not only is it remarkably filling, but it is also known as a low-calorie snack. Popcorn contains over four times fewer calories than the average potato chips brand. 

Be careful though, because you might be tempted to add some flavoring. Although it is better to eat it plain, opt for salt rather than butter if you need more flavor.

Chia Seeds

Chia seeds are an excellent source of fiber which promotes healthy digestion. Furthermore, a study published by Brazil's respected journal Nutrition Hospital Area found that regular consumption of chia seeds for twelve weeks can lead to significant weight loss and a considerable reduction in waste circumference. 

Additionally, it improves dietary cholesterol levels. These ten foods you should eat regularly to lose weight are easy enough to incorporate into your meals.

The best part is that they're proven by research to boost your metabolism, burn belly fat and help you lose weight. Following our study references to help guide you towards your own research.