Top 10 Foods for Dieting - The Perfect Guide for a Healthy Meal to Lose Weight

Dieting is about eating 'properly', not starving

Hello! As summer approaches, there's been a growing interest in dieting. I started a sudden diet three weeks ago because I wanted to wear a pretty dress I saw on Instagram! At first, I just starved myself, which only built up stress and my weight stayed the same.

Then, a secret from my nutritionist friend! I realized the truth in the saying, "Dieting is about eating properly, not starving," and began to look for foods that are good for dieting. As a result, I successfully lost 3.2kg in three weeks!

Today, I've honestly summarized the Top 10 Foods for Dieting that I've tried and found effective. I chose foods that not only have low calories but also provide satiety and taste, making them sustainable!

1st Place: Greek Yogurt + Nuts

This is the combination I've eaten the most since starting my diet! It's really great as a breakfast substitute.

Greek yogurt contains about 10g of protein and 59kcal per 100g

Why is it number 1?

• Rich in protein, allowing for dieting without muscle loss

• Probiotics help with gut health

• Eating with almonds, walnuts, etc., increases satiety

• Adding blueberries provides antioxidant effects!

2nd Place: Boiled Eggs

A must-have for serious dieters! I always keep 10 boiled eggs in the fridge.

Each egg contains 6g of protein and 78kcal

Advantages of boiled eggs

• A complete protein food (contains all essential amino acids)

• Easy to prepare and portable

• Long-lasting satiety

• Easier to digest when soft-boiled

When in a hurry in the morning, two eggs make a hearty meal! Personally, I find 7-minute soft-boiled eggs the tastiest ㅎㅎ

3rd Place: Tofu/Soft Tofu

The savior when you're tired of chicken breast!

Tofu contains 8.1g of protein and 76kcal per 100g

The charm of tofu

• Plant-based protein, easy on digestion

• Isoflavones are good for women's health

• Versatile for various dishes

• Affordable and budget-friendly

I like to eat soft tofu with a bit of soy sauce or add it to kimchi stew. It's convenient as you can warm it up in the microwave for just a minute!

4th Place: Chicken Breast

The synonym for dieting! I've completely mastered how to eat it deliciously now.

Chicken breast contains 23g of protein and 165kcal per 100g

5th Place: Vegetable Sticks (Cucumber, Carrot, Celery)

Crunchy fun to chew on instead of snacks when bored!

A cucumber (about 100g) contains 16kcal and 96% water

Effects of vegetable sticks

• Ultra-low calorie, no burden

• Rich in dietary fiber, good for gut health

• Chewing increases satiety

• Hydration effect

I eat them with smoked salmon cream cheese or avocado dipping sauce. Perfect for snacking while watching TV instead of chips!

6th Place: Broccoli

A green superfood! There are more delicious ways to eat it than you might think.

Broccoli contains 34kcal per 100g and 149% of the daily recommended vitamin C

At first, I thought, "What does this taste like..." but now it's a must-have food. Slightly boil and stir-fry with olive oil and garlic for a really tasty dish!

7th Place: Sweet Potatoes

The sweet savior when you crave carbohydrates!

Sweet potatoes contain 86kcal and 2.5g of dietary fiber per 100g

Reasons to choose sweet potatoes

• Complex carbohydrates prevent blood sugar spikes

• Rich in dietary fiber, long-lasting satiety

• Beta-carotene is good for the skin

• Natural sweetness can replace desserts

I like to bake them in the air fryer and sprinkle with cinnamon. Feels like eating a real dessert!

8th Place: Avocado

"It's high in fat, but good for dieting?" It really is!

Avocado contains 160kcal and is rich in unsaturated fatty acids per 100g

At first, I thought, "What does this taste like..." but now I feel something's missing without it. Spread on whole wheat bread or add to salads for a really gourmet taste!

9th Place: Oatmeal

Really filling and tasty as a breakfast substitute!

Oatmeal contains 148kcal and 4g of dietary fiber per 40g

10th Place: Salmon

It's a bit pricey, but the effects are worth it!

Salmon contains 208kcal, 25g of protein, and is rich in omega-3 per 100g

The uniqueness of salmon

• Omega-3 for cardiovascular health

• Premium protein, ideal for muscle maintenance

• Astaxanthin prevents skin aging

• Satiety lasts a really long time

It's expensive, so I can't eat it often, but I buy one when grocery shopping for special occasions on weekends and grill it. With lemon juice and dill, it's as good as a restaurant!

Foods to Avoid

Absolutely forbidden foods

• Fried foods: Chicken, French fries, etc. → Calorie bombs

• Processed foods: Ramen, ham, sausages → Excess sodium

• Sugary drinks: Soft drinks, fruit juices → Blood sugar spikes

• Refined carbohydrates: White rice, white bread → Quickly feel hungry

• Late-night snacks: Especially after 10 PM → Promotes fat accumulation

Practical Tips for Successful Dieting

In Conclusion...

Dieting is really tough, but with the right information and consistency, it's definitely possible! Rather than just starving, it's really important to lose weight healthily by nourishing yourself with these good foods.

I still have a bit to go to reach my target weight, but losing weight this way is less stressful and there's no yo-yo effect. If you're worried about dieting, try starting with the foods introduced today!

I wish you all success in dieting healthily and beautifully!