10 Best Weight Loss Foods for Fat People to Drop Weight

Losing weight isn’t like quitting smoking. You can’t just quit cold turkey- you have to eat! So what are the best weight loss foods for fat people who want to drop a few pounds or a few hundred? In this guide, we’ll talk about:

  • What you should be eating to boost your metabolism
  • Foods that will help you get the most nutrients in the fewest number of calories
  • Foods that will help you feel full and keep you from eating too much

Headed to the grocery store? Jot down this list of the best foods for fat people to drop weight.

1. Eggs

Let the egg puns begin! It’s no “yolk”, eggs are an “egg-cellent” source of protein and the good fats your body needs. Eggs are all they’re cracked up to be when you consider that they’re super low in calories (just around 70 in one large egg), they’re packed with protein (around 6 grams) and they’re filled with other nutrients like lutein and iron.

Best of all, you’ll only have to “shell” out a few cents per serving. “Omelet” you decide whether you want to eat your eggs sunny side up, scrambled or hard boiled.

2. Salmon

The next best weight loss food for fat people is salmon. Salmon is super nutrient-dense, and is jam packed with:

  • Omega 3s and 6s (the good fats)
  • Potassium
  • Selenium
  • Vitamin b12

And, of course, protein. For best results, choose the wild caught salmon. Farm raised fish is more likely to be raised in water teeming with antibiotics, pesticides and other icky stuff. Seems a bit “fishy” to us. (“Salmon had to say it.”)

3. Leafy greens

Your mama always told you to eat your greens … and she was right. “Lettuce” talk about why.

Leafy greens are full of:

  • Vitamin A
  • Vitamin C
  • Magnesium
  • Folate
  • Antioxidants
  • Iron
  • And much, much more

In fact, you could say these veggies go beyond the “kale” of duty when supplying you with the vitamins and minerals you need. Plus, they’re full of fiber which keeps you feeling full. So eat your greens, then tell your mama. Go on! “Collard” and let her know!

4. White potatoes

White potatoes have become less “a-peeling” lately in the media. But they’re actually some of the best weight loss food for fat people to lose with. There are several reasons for this:

  • Potatoes are high in potassium, which can help control blood pressure
  • They’re full of magnesium and antioxidants
  • They’re fat free
  • They’re a great source of fiber

Not only that, but when potatoes are left to cool, they form what’s called a resistant starch. This fiber-like substance aids even further in weight loss. So don’t be a “spec-tater.” Be a participator. Eat some white potatoes to help you lose weight.

5. Tuna

Ah, back to fish. We’ll keep this simple. Feel free to “dive” into some tuna, whether its canned or fresh. Tuna is a super low-calorie treat that’s high in protein and great for your heart health. In fact, the fish offers a great option to get a good dose of:

If you have the “oppor-tuna-ty” to buy fresh, wild caught tuna, do it! Otherwise, the canned version is just fine. Tuna is one of the best weight loss foods in the whole “tuna-verse!”

6. Soup

Soup is hearty, it’s filling and it’s mostly liquid! That’s why it’s one of the best weight loss foods out there. You’ll feel full after just one serving, and healthy soups are filled with great (or should we say “soup-er” nutrients.

Good soups to try are:

  • Chicken noodle
  • Vegetable
  • Tomato soup
  • Butternut squash soup
  • Lentil soup

So long as you stay away from anything that says “cream of” you should be okay. And remember to watch the sodium content if you buy canned soup.

7. Nuts

Nuts have a bit of a bad reputation, as people tend to think they’re high in fat. They do contain fat, but they’re healthy fats as opposed to the saturated kind that’s not so good for you.

Nuts make a great snack, and they’re an excellent source of protein. They’re filling, too, so they make a good midday snack. Some “nut-ritious” options include:

  • Almonds
  • Cashews
  • Walnuts
  • Pistachios (unsalted)
  • Pecans
  • Brazil nuts

In a “nutshell,” nuts are great weight loss foods, especially if you love to snack.

8. Avocado

Well, this is “guac-ward…” We’re a little short on avocado puns today, but suffice to say this fruit is one of the best weight loss foods out there. Avocados are packed with:

  • Potassium (more than bananas, actually!)
  • Fiber
  • Monounsaturated fatty acids
  • Vitamins C, K, B5, B6 and E
  • Many more vitamins and minerals you can’t live without!

Make some low sodium guacamole or just much on some avocado toast. And avocadon’t even get us started on eggs topped with the fruit at breakfast! Yum!

9. Lentils

Lentils are little legumes, usually yellow or green in color, though they can be brown, red or black. And these little legumes are one of the best weight loss foods for fat people. They’re full of protein, mainly, but also an excellent source of:

  • Polyphenols, which help fight disease including cancer
  • Iron
  • Fiber, to keep you regular and your digestive tract healthy
  • Folic acid, which is great for pregnant and nursing mothers!
  • Magnesium to help you sleep, essential to weight loss

So remember, you’re not going to lose weight fast “lentil” you’ve added these legumes to your diet. Eat lentil soup or look for pastas made with lentils.

10. Oats

“Oats” just a matter of time before you need some carbs to keep you energized. When that happens, turn to whole grain oats. Oats are an excellent healthy breakfast food – just serve them up with some fresh fruit or berries. Remember, though – oatmeal cookies don’t count as weight loss food.

Oats are filled with:

  • Antioxidants like avenanthramides
  • Soluble fiber
  • Iron
  • Zinc
  • Folate
  • Vitamins B1 and B5

So the next time you get hungry for some carbs, grab some oats, and you’ll be “right as grain.”


There’s no one miracle food that’s going to help fat people drop weight instantly. But the 10 foods on this list come close! Eat a well balanced diet and include these foods. Alongside healthy exercise, you’ll start looking and feeling better before you know it!