For people trying to lose weight, it can feel like a really slow and difficult process. In fact, it can take weeks, months, and for some, even years before they can achieve their weight loss goals.

Having a healthy eating plan is one very important step towards losing weight safely. Many available weight loss programs involve having a strict diet but finding the right one for you can be challenging.

“A healthy diet pattern consists of eating a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Fruits and vegetables specifically are our lowest calorie foods, and they’re loaded with nutrition, high in vitamins, minerals, antioxidants, and fiber,” said Roxana Ehsani, a registered dietitian based in Nevada in a report.

When your ultimate goal is to lose weight, certain types of food which are high in calories and low in nutrition can help you achieve this. While there’s no specific kind of food that will magically make you lose weight and fast, eating a combination of certain healthy foods can get you on the right track.

Once you start to consume the right amount of fat burning foods, you can track your progress with a weight loss calculator. Here are some of the best foods that can help you burn fat quickly:

1. Water

You might be surprised to see this, but water is great in burning fat and not many people drink the recommended amount of water everyday.

According to a study, people—especially middle-aged and older adults—who drank at least 2 cups of water before every meal, 3 times daily, ate lesser calories during meals than those who don’t. Drinking about 8 cups of water daily is great for keeping your weight in check, especially since water contains zero calories.

2. Watermelon

Eating meals that have a high volume of water has been shown to help with weight loss, and since watermelons contain about 92 per cent of water, it is very ideal.

If you eat a minimum of 2 cups of watermelon daily, it could help balance out the recommended number of fluids you need to take per day. An added advantage of eating watermelons is that they are rich in vitamins and minerals, making them great antioxidants.

3. Raspberries

Raspberries contain the highest dietary fibre amongst the entire berry family and with a water volume of about 85 per cent.

Eating raspberries comes with a lot of health benefits since they are not only sweet but low in calorie, high in fiber and rich in vitamins and minerals including vitamin B, C, E, K, iron, potassium, copper and manganese.

4. Avocado

This popular fruit is a great source of healthy fat and very rich in fiber too. When eaten often, it controls your appetite by giving off the feeling of being full—and that way prevents you from eating for hours.

5. Lean meat

There is sufficient evidence that shows meals that have high protein content reduces calorie intake, due to the feeling of being full.

Lean meat such as canned chicken, tuna, and salmon can give off similar effects but at a cheaper price.

6. Walnuts

Walnuts contain very healthy fats and a considerable amount of protein and fiber. They have the best antioxidant benefits of all the other nuts and are rich in vitamin E and omega-3.

Eating foods rich in omega-3 drastically reduces one’s risk of suffering heart-related diseases while improving your brain and body function.

7. Strawberries

Eating enough strawberries is good for you if you’re on a weight loss journey. Not only are they naturally low in sugar, but they are also low in calories and high in soluble fiber.

Strawberries also have great antioxidants for preventing diseases—an ideal contribution to your weight loss plan.

8. Sweet potato

Sweet potatoes are great for those on a weight loss journey since they provide a satiety feeling. You feel quite full for a longer time after eating them and also get a great amount of vitamin A, alongside other vitamins and minerals. It is also rich in fiber.  

9. Leafy vegetables

Green leafy vegetables such as Romaine, kale, collards and spinach, are great ways to burn fat because of their high fiber content and low calories.

They are also rich in vitamins and minerals including vitamin A, B, C, K, calcium, iron, protein, potassium, copper and manganese.

10. Soy (tofu)

According to research, soy protein plays a very important role in every weight loss plan. It can help people manage their weight more effectively and reduce abdominal fat.

11. Oatmeal

Not many people know that eating oatmeal can help with losing weight. Asides from just ensuring your heart is in the best shape, oatmeal contains soluble fibre which gives off the feeling of being satisfied for extended periods.

It also acts as an energy booster, allowing you to exercise for longer—which in turn leads to you burning more calories.

12. Farro

One of the most uncommon grains that exist is Farro. It is an ancient grain with a similar taste to nuts and quite chewy.

Since it is high in dietary fiber, low in fat and contain protein, antioxidants and other vitamins and minerals, it is the ideal food to consume instead of refined grains.

13. Beets

High in fiber, vitamins, minerals and low in calories, beets contain dietary nitrates which when converted to nitric oxide can improve your circulatory system and enhance athletic performance.

14. Fat-free yoghurt

Research has shown that consuming non-fat yoghurt at least thrice daily alongside a healthy low-calorie meal, allows you to lose more weight than non-yoghurt eaters.

By eating fat-free yoghurt, you get more vitamin D, more potassium, more calcium and less sugar and sodium.

15. Pinto Beans

In a study published in the American Journal of Clinical Nutrition, it examined the effects of consuming beans on body weight. The results showed that eating the right amount of beans can help people maintain or lose weight.