The Best Foods for Weight Loss: A Simple Guide

I get it—there’s a LOT of information on the internet. So much, in fact, that it can feel overwhelming to find what you’re looking for or to even trust what you find! But here you are, searching and trying to build a stronger, healthier body. That’s something worth celebrating!

One of the most frequently asked questions I hear (and one of the most Googled) is:

What are the best foods for weight loss?

Let’s tackle this question head-on. The simplest way I can answer it is this: REAL FOOD.

Yes, actual food. By that, I mean meats, minimally processed dairy, eggs, nuts, seeds, vegetables, fruits, and healthy fats. If it grew on earth or walked on earth, you’re on the right track.

While there’s more to this question than just that, this simple answer alone can take you very far on your weight loss journey. Let’s break it down.

Why Real Foods Are the Best Choice for Weight Loss

1. Nutrient-Dense and Low in Calories
   Real foods are packed with nutrients and naturally lower in calories, which is exactly what you want when aiming for weight loss. They make it easier to stay in a calorie deficit while keeping you satisfied because your body gets the nutrients it needs to thrive.

2. Harder to Overeat
   It’s tough to overeat whole, real foods. They’re filling and satisfying—perfect for any weight loss program.

3. No Guessing Game
   If you’re choosing real food, you can skip the mental gymnastics of wondering if it’s “good” or “bad.” Just eat it. I tell every new client the same thing: Eat as much real food as possible.

The Problem with Processed Foods

Here’s the thing: There’s no such thing as “good” or “bad” food—there’s just food and then there are food-like products (aka processed and packaged foods). These convenience foods often get in the way of weight loss and overall health, and I know how frustrating that can be.

Processed foods are:

• Calorie Dense, Nutrient Poor: They’re high in calories and low in nutrients, which is the exact opposite of what’s helpful for weight loss.

• Engineered to Be Addictive: Many processed foods are chemically engineered to hit all the right flavor notes to keep you coming back for more—and they’re ridiculously easy to overeat without ever feeling full.

If you’ve ever wondered why you can’t stop eating chips or cookies, it’s because they were designed that way by very smart scientists. Frustrating? Absolutely.

Making the Swap to Real Food

I tell my clients this: Eat as much real food as possible, knowing it won’t be all you eat. Aim to replace meals out and highly processed foods with more real, whole foods a little more each week. Even a 1% improvement each week can add up to huge changes over six months or a year.

Balance Your Macronutrients

Now that you’re filling your plate with real, whole foods, let’s take it a step further by balancing your macronutrients:

1. Protein
   Your meals need a solid source of protein—more than you think! Aim for 30-50g of protein at each meal. Protein helps you feel full and supports muscle repair and growth.

2. Carbohydrates
   Yes, you need carbs. Your body thrives on them. Choose whole food carb sources like fruits, vegetables, and whole grains, and balance them with protein and fats for optimal energy. Most people need 130-200g of carbohydrates per day, but athletes or highly active individuals may need more.

3. Fats
   Your body needs fats, too. Dietary fats are crucial for cellular function and hormone health. Add high-quality fats like nuts, seeds, avocados, butter, or oils to your meals if your protein source is lean.

My Free Beginner's Guide to Macronutrients is a great way to dive into this stuff!  I also have a great article on choosing the right carbohydrates for your body! 

Don’t Forget About Quantity

To lose weight, you need to be in a calorie deficit—consuming fewer calories than you burn. Eating mostly real, whole foods makes this process much easier. Prioritizing protein at every meal also helps.

I strongly encourage using a reliable calorie calculator or coaching program to determine your unique energy needs instead of just eating as little as possible. That approach doesn’t work and can lead to burnout, which leaves you feeling like you failed. And I absolutely don't want that.  Let’s focus on sustainable changes instead.

Final Thoughts

So, what are the best foods for weight loss? Here’s the recap:

• Eat as much real, whole food as possible.

• Gradually reduce processed and packaged foods in your diet.

• Balance your meals with proteins, carbs, and fats.

• Understand your energy needs and eat in a calorie deficit that supports your body.

I know this process can feel overwhelming, especially when all you want is to feel good in your body. If you need extra help, don’t hesitate to ask. There are great coaches out there ready to support you. If you aren't sure where to start, check out my Well-Fed Health options below!

If this information intrigued or excited you, you would LOVE my Well Fed Way 9 Week Habit Transformation. Imagine knowing exactly what your body needs, and how to build results that LAST! 

Making lasting changes is hard, but you are capable of doing hard things. Send me your questions—I’d love to hear from you!

Coach Ashleigh 🦈