If you’re struggling to lose weight and cutting back on calories hasn’t worked, it may be time to shift your focus from “eating less” to eating smarter. To help boost your metabolism and burn fat more effectively, focusing on the best foods for weight loss can make a real difference in how you feel and how quickly you shed pounds.
“Weight gain isn’t just about calories—it’s about how well your body uses insulin,” explains neurologist David Perlmutter, MD. “When insulin isn’t working properly, your appetite increases and your body stores more fat.”
Read on for the expert-backed foods that help you burn more fat, feel full longer and crush cravings for good!
How to eat smart, not less, for weight loss
Adding these healthy foods to your regular eating plan can promote weight loss and make it easier to maintain a healthy weight in the long term.
How do you eat healthy while dining out or socializing?
Healthy fats boost GLP-1 naturally
Foods like avocados, olive oil and fatty fish are rich in healthy fats that help stimulate the production of GLP-1, a hormone that promotes fullness and supports insulin. “GLP-1 is what drugs like Ozempic are designed to increase,” says Dr. Perlmutter, author of The Grain Brain Whole Life Plan. “But we can stimulate it naturally with food.”
Avocados are rich in monounsaturated fats, which can reduce inflammation and improve cholesterol levels. Olive oil, another great source of monounsaturated fat, has been linked to a variety of health benefits, including better blood sugar control. Fatty fish, such as salmon or sardines, provide omega-3 fatty acids that help reduce fat storage and enhance fat-burning processes in the body.
To boost weight loss: Add avocado to salads, use olive oil for cooking and enjoy fatty fish like salmon or sardines two to three times a week. These simple changes can have a significant impact on your weight loss journey and overall health, Dr. Perlmutter says.
“The goal isn’t to starve yourself—it’s to give your body the right signals.” — Dr. Perlmutter
Fiber-rich foods keep you fuller for longer
Fiber that’s found in lentils, berries and apples slows digestion, keeps blood sugar stable and feeds beneficial gut bacteria, which also help regulate appetite. “Fiber is one of the best tools we have for improving insulin sensitivity,” says Dr. Perlmutter.
Lentils are packed with both soluble and insoluble fiber, which slows the digestion process so that you feel fuller for longer. They also help stabilize blood sugar levels, preventing insulin spikes that can lead to increased fat storage.
Berries like raspberries and blackberries are particularly high in fiber and antioxidants, which reduce inflammation in the body and support a healthy metabolism. Apples are another great high-fiber food, especially when eaten with the skin. The pectin in apples acts as a prebiotic, feeding the beneficial gut bacteria that regulate appetite and promote better digestion.
To boost weight loss: Dr. Perlmutter recommends consuming whole fruits, especially when making smoothies. “Be sure to include the pulp and skin when blending fruits like apples. That’s where much of the fiber is concentrated,” he adds
Aim for 25 to 35 grams of fiber a day as part of your weight loss plan. That might look like a cup of lentil soup, an apple and a handful of berries.
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Fermented foods aid gut health and fat burn
Fermented foods like kimchi, kefir and sauerkraut support gut bacteria that play a key role in weight loss. “A healthy microbiome improves metabolism and helps manage inflammation, which in turn supports better insulin function,” says Dr. Perlmutter.
To boost weight loss: Add 1 serving of fermented foods like kimchi, kefir or sauerkraut a day to your weight loss diet. That could be a scoop of sauerkraut with dinner or a small glass of kombucha in the afternoon, Dr. Perlmutter says.
The sweetener swap that supports metabolism
Craving something sweet in your coffee, tea or baked goods? Try adding allulose in place of sugar. This natural sugar alternative—found in small amounts in figs, raisins, wheat, maple syrup and molasses—tastes like regular sugar but doesn’t raise blood sugar. In fact, research shows it may even help lower it.
“Allulose improves insulin sensitivity and boosts GLP-1,” explains Dr. Perlmutter. “It’s my favorite sweetener because it actually supports metabolism instead of interfering with it.” (Learn more about how allulose boosts weight loss here.)
To boost weight loss: Since allulose is a little less sweet than sugar, Dr. Perlmutter suggests using about one-third more to get the same taste. Start with 1 to 2 tsp. daily in tea, yogurt or recipes where you’d normally use sugar.
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Protein-packed choices that help burn fat
Protein that’s found in foods like lean meat and Greek yogurt helps maintain muscle, which is where most insulin activity takes place. “Muscles are the main storage site for glucose, so keeping them strong helps your body manage blood sugar and burn fat,” says Dr. Perlmutter.
To boost weight loss: Include fare high in protein like eggs, beans, lentils, Greek yogurt or lean meat in every meal. Most women should aim for at least 75–90 grams of protein daily.
Cruciferous vegetables fight inflammation
Cruciferous vegetables contain polyphenols that improve insulin function and more. “They target inflammation, which is at the root of so many metabolic problems,” Dr. Perlmutter says. Cruciferous vegetables are good sources of fiber, which further supports blood sugar balance and helps you feel fuller longer.
“Sulforaphane, the compound found in cruciferous vegetables, is a powerhouse when it comes to reducing inflammation and supporting detoxification,” Dr. Perlmutter adds. “It plays a key role in promoting optimal metabolic health and enhancing your body’s ability to burn fat.”
To boost weight loss: Try to eat at least one to two cups of cruciferous veggies like broccoli, cauliflower or kale daily, ideally raw or lightly cooked.
The bottom line: It’s about nourishment, not restriction
“When you focus on foods that support insulin and metabolism, weight loss becomes a lot more manageable,” says Dr. Perlmutter. “The goal isn’t to starve yourself—it’s to give your body the right signals.”
More on food and nutrition:
Is Protein Powder Good for Weight Loss? What to Look for to Boost Results
Stop Sugar Cravings in as Little as 2 Minutes With These Simple Tricks
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Tags:
- nutrition,
- weight loss
