Healthy Diet: What to Eat When Losing Weight
Lasting weight loss doesn't require strict diets or complicated calculations. In this guide, we cover everything essential: macronutrients, meal timing, portion sizes and practical grocery lists to help you build a diet that supports weight loss and that you can follow long-term.
When the goal is lasting weight loss, diet quality is just as important as calorie count. Research shows that simply restricting calories without considering nutrient content often leads to short-term results and the yo-yo effect (Ge et al., 2020). A healthy, nutrient-dense diet supports both weight loss and overall health.
This guide is based on current nutritional science research and practical experience. We cover the role of macronutrients, the importance of meal timing, portion sizes and provide concrete food examples. The goal is that you won't need to look for information elsewhere.
You can also calculate your daily calorie needs with our calorie calculator and estimate your protein needs with our protein calculator.
1. Macronutrients: protein, carbohydrates and fats
Macronutrients are the main energy-producing components of food: protein, carbohydrates and fats. Each is important, but during weight loss their ratio and quality become especially critical.
Protein — the most important nutrient for weight loss
Protein is especially important during weight loss. It maintains muscle mass during a calorie deficit, increases feelings of fullness and uses more energy during digestion than other macronutrients (thermic effect of about 20–30% of protein calories). A meta-analysis (Wycherley et al., 2012) showed that a high-protein diet (1.2–1.6 g/kg) helped preserve muscle mass during weight loss significantly better than a low-protein alternative.
Recommendation: 1.6–2.2 g protein per kilogram of body weight per day when losing weight. For a 70 kg person, this means about 112–154 g of protein per day.
Good protein sources:
- Chicken breast (100 g = 31 g protein)
- Salmon (100 g = 25 g protein)
- Cottage cheese (100 g = 12 g protein)
- Egg (1 = 6 g protein)
- Greek yogurt (150 g = 15 g protein)
- Tofu (100 g = 12 g protein)
- Red lentils (100 g dry = 25 g protein)
- Whey protein powder (30 g serving = 24 g protein)
Carbohydrates — energy for the brain and muscles
Carbohydrates are the body's primary energy source. During weight loss you can reduce total carb intake slightly, but it's not worth cutting them out entirely. The key is choosing slow-absorbing, fiber-rich carbohydrates that keep blood sugar stable and provide long-lasting energy.
Recommendation: 3–5 g carbohydrates per kilogram of body weight per day depending on activity level. More active people need more carbohydrates.
Quality carbohydrate sources:
- Oatmeal (40 g dry = 26 g carbs)
- Sweet potato (150 g = 30 g carbs)
- Brown rice (100 g dry = 74 g carbs)
- Rye bread (1 slice = 15 g carbs)
- Berries and fruits (100 g blueberries = 12 g carbs)
- Quinoa (100 g dry = 64 g carbs)
- Legumes (chickpeas, lentils)
Fats — the pillar of hormone function and satiety
Fats are essential for hormone function, fat-soluble vitamin absorption and brain health. During weight loss, fats should not be cut too low, as insufficient fat intake can disrupt hormone function and reduce feelings of fullness. Unsaturated fats, especially omega-3 fatty acids, are the most important for health.
Recommendation: 0.8–1.2 g fat per kilogram of body weight per day. For a 70 kg person, this means about 56–84 g of fat per day.
Good fat sources:
- Avocado (half = 15 g fat)
- Olive oil (1 tbsp = 14 g fat)
- Nuts and almonds (30 g = 15 g fat)
- Salmon and fatty fish (omega-3)
- Seeds: chia, flax, hemp
- Egg (1 = 5 g fat)
Read more about tracking and calculating macronutrients in our macronutrients topic.
2. Fiber — the dieter's secret weapon
Fiber is the dieter's best friend. It adds volume to food without significant calories, slows stomach emptying and keeps you full for a long time. Fiber also supports gut health and promotes stable blood sugar. Research shows that increasing fiber intake alone is associated with weight loss (Slavin, 2005).
Recommendation: at least 25–35 g of fiber per day. Many people fall below 20 grams.
High-fiber foods:
- Oats (40 g = 4 g fiber)
- Red lentils (100 g dry = 11 g fiber)
- Avocado (half = 7 g fiber)
- Rye bread (1 slice = 4 g fiber)
- Sweet potato (150 g = 4 g fiber)
- Broccoli (100 g = 3 g fiber)
- Chia seeds (1 tbsp = 5 g fiber)
- Raspberries (100 g = 7 g fiber)
- Bran (wheat or oat bran)
Practical tip: Increase fiber gradually and drink plenty of water (at least 1.5–2 liters per day) to avoid stomach issues. Rapid fiber increase can cause bloating and gas.
3. Meal timing and its importance
A regular meal schedule helps control hunger, prevent uncontrolled snacking and keep blood sugar stable throughout the day. Research suggests that irregular eating is associated with higher BMI and metabolic disorders (Pot et al., 2016).
The ideal meal timing is individual, but for most people 3–5 meals per day about 3–4 hours apart works well. What matters most is not the number of meals but managing total energy and nutritional content.
Example meal schedule:
- 7:00 — Breakfast (approx. 400 kcal)
- 10:00 — Snack (approx. 150–200 kcal)
- 12:30 — Lunch (approx. 500 kcal)
- 15:30 — Snack (approx. 150–200 kcal)
- 18:00 — Dinner (approx. 450 kcal)
- 20:30 — Evening snack (approx. 150 kcal, optional)
The importance of breakfast: You don't have to eat breakfast if you're not hungry. The key is listening to your body's signals. However, if breakfast helps you eat more moderately later in the day, it can be a useful tool for weight loss.
Evening eating: Calories don't "turn to fat" more easily in the evening than at other times. The problem with evening eating is often that it leads to extra, unplanned calories. If an evening snack fits within your daily calorie budget, it's perfectly fine.
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Find out your situation →4. Portion sizes and the plate model
Understanding portion sizes is one of the cornerstones of weight loss. Research shows that larger portions automatically lead to higher calorie intake regardless of hunger levels (Rolls et al., 2004). There are simple practical ways to manage portion sizes.
The weight loss plate model:
- 1/2 of plate: vegetables and salad (plenty, at least 150–200 g)
- 1/4 of plate: protein (100–150 g meat, fish, tofu or legumes)
- 1/4 of plate: carbohydrates (80–120 g whole grains, potato or sweet potato)
- Plus: 1 tbsp quality fat (olive oil, avocado)
Practical tips for portion control:
- Use a smaller plate (21–23 cm diameter instead of 27 cm)
- Weigh food initially with a scale — portion awareness develops quickly
- Eat slowly and preferably without screens
- Put vegetables on the plate first, then protein, then carbs
- Don't eat straight from the package — portion onto a plate or bowl
Hand-size guide: If a scale isn't available, you can estimate: a palm-sized piece of protein, a fist-sized portion of carbs, a thumb-sized portion of fat and two handfuls of vegetables. This method is simple and accurate enough for everyday use.
5. Grocery list for weight loss
A good grocery list is a fundamental weight loss tool. When you have healthy ingredients at home, healthy choices are easy. Here is a list of basics to always keep in your pantry or fridge.
Protein sources
- Chicken breast or turkey fillet
- Salmon or trout
- Eggs
- Cottage cheese
- Greek yogurt (unflavored)
- Tofu or tempeh
- Red/green lentils
- Chickpeas (canned or dried)
Carbohydrate sources
- Oats
- Brown rice or whole grain pasta
- Rye bread
- Sweet potato
- Quinoa
- Berries (fresh or frozen)
- Bananas and apples
Fats and seeds
- Olive oil (extra virgin)
- Avocado
- Almonds and walnuts
- Chia seeds
- Flaxseeds
- Peanut butter (no added sugar)
Vegetables
- Spinach and kale
- Broccoli and cauliflower
- Cucumber, tomato, bell pepper
- Carrot and beetroot
- Onion and garlic
- Zucchini
- Frozen vegetables (affordable option)
Avoid on your list: white bread, sweetened yogurts, ready meals, juice, chips and other processed snack products. These are foods that provide poor satiety relative to their calorie content.
6. Sample daily meal plan
Below is a sample day with approximately 1,600 kcal total energy, suitable for many women on a moderate weight loss plan. It includes about 120 g protein, 160 g carbohydrates and 55 g fat. You can adjust portion sizes based on your own calorie needs.
Breakfast (approx. 400 kcal)
- Oatmeal: 40 g oats + 200 ml water + pinch of salt
- 1 tbsp chia seeds
- 100 g blueberries (fresh or frozen)
- 150 g Greek yogurt
- Cup of coffee or tea
Protein: ~25 g | Fiber: ~8 g
Morning snack (approx. 150 kcal)
- 1 apple
- 15 g almonds (about 10 pieces)
Protein: ~4 g | Fiber: ~5 g
Lunch (approx. 500 kcal)
- 130 g chicken breast (grilled or pan-fried)
- 100 g brown rice (cooked)
- 200 g mixed vegetables (broccoli, bell pepper, carrot) + 1 tbsp olive oil
- Small salad with lemon vinaigrette
Protein: ~42 g | Fiber: ~6 g
Afternoon snack (approx. 180 kcal)
- 150 g cottage cheese
- Cucumber slices
- 1 slice rye bread
Protein: ~20 g | Fiber: ~4 g
Dinner (approx. 450 kcal)
- 150 g salmon (oven-baked)
- 150 g sweet potato (oven-baked)
- 100 g steamed broccoli
- Half an avocado (about 50 g)
Protein: ~35 g | Fiber: ~9 g
This sample day contains approximately 126 g protein, 32 g fiber and about 1,680 kcal. Generous vegetable portions and a protein-rich structure keep you full all day. You can read more about building a weight loss diet on our blog.
7. Most common diet mistakes when losing weight
Many dieters make the same mistakes that slow down or prevent progress. Research (Hall & Kahan, 2018) shows that metabolic and behavioral factors are the biggest barriers to weight loss. Below are the most common pitfalls and their solutions.
1. Too aggressive calorie deficit
Below 1,200 kcal per day leads to muscle loss, metabolic slowdown and eventually binge eating. A moderate 300–500 kcal deficit is more sustainable. Read more on our calorie deficit glossary page.
2. Insufficient protein intake
Too little protein leads to muscle loss, hunger and poorer results. Aim for 1.6–2.2 g/kg/day.
3. Forgetting liquid calories
Juices, smoothies, alcohol and sugary coffee drinks contain many calories but barely increase satiety. A glass of fresh juice contains as much sugar as a glass of soda.
4. Underestimating calories in "healthy" foods
Nuts, avocado, olive oil and granola are healthy but calorie-dense. For example, 100 g of nuts contains about 600 kcal. Portion control matters for healthy foods too.
5. Cutting out all fats
Fat doesn't make you fat — excessive calorie intake does. Fats are essential for hormone function and fat-soluble vitamin absorption. A completely fat-free diet can cause hormone disruption, dry skin and poor satiety.
6. All-or-nothing thinking
One "unhealthy" meal doesn't ruin your whole diet. What matters is the big picture over weeks and months, not a single day. If you catch yourself thinking "the day is ruined, might as well eat everything," stop and return to your next meal as normal.
7. Not eating enough vegetables
Vegetables are a dieter's best friends: lots of volume, few calories, plenty of fiber and nutrients. Aim for at least 400–500 g of vegetables and fruits per day.
Read more about weight loss obstacles and their solutions in our weight loss barriers topic.
8. Special diets and weight loss
Weight loss is possible with any diet, as long as a calorie deficit is maintained and nutrient intake is adequate. Below is an overview of the most common special diets and their considerations for weight loss.
Vegetarian and vegan diet
A plant-based diet can be very effective for weight loss, as it naturally contains lots of fiber and little saturated fat. A meta-analysis (Huang et al., 2016) showed that a vegetarian diet led to an average of 2 kg greater weight loss compared to a mixed diet.
On a vegan diet, it's especially important to ensure adequate intake of: protein (soy, tempeh, seitan, legumes), vitamin B12 (supplementation is essential), vitamin D, iron, calcium and omega-3 fatty acids (algae oil or flaxseeds).
Low-carbohydrate diet
A low-carb diet (under 130 g carbs per day) can be effective especially in the early stages of weight loss, as glycogen depletion leads to rapid water loss and motivating weight drop. In the long term, however, different macro distributions produce very similar results as long as total calorie intake is the same (Hall & Guo, 2017).
Note: Very low carb intake (<50 g/day, ketogenic diet) can impair exercise capacity in high-intensity exercise and initially cause fatigue, headaches and irritability.
Intermittent fasting
Intermittent fasting, such as the 16:8 method (eating within an 8-hour window), is a popular approach. Research suggests it can help restrict calories but is not superior to other methods (Cioffi et al., 2018). It suits people who naturally skip breakfast or prefer eating fewer but larger meals.
Gluten-free diet
A gluten-free diet is essential for people with celiac disease, but it doesn't help with weight loss on its own. Many gluten-free products contain even more sugar and fat than their regular counterparts. If you follow a gluten-free diet, focus on naturally gluten-free foods like rice, potato, sweet potato, vegetables and protein sources.
Also explore our diet and weight loss topic and our blog post on macronutrients.
References
- Wycherley, T. P., et al. (2012). Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis. American Journal of Clinical Nutrition, 96(6), 1281–1298.
- Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411–418.
- Pot, G. K., et al. (2016). Meal irregularity and cardiometabolic consequences. Proceedings of the Nutrition Society, 75(4), 475–486.
- Rolls, B. J., et al. (2004). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutrition Reviews, 62(1), 1–17.
- Ge, L., et al. (2020). Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults. BMJ, 369, m696.
- Hall, K. D., & Kahan, S. (2018). Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 102(1), 183–197.
- Hall, K. D., & Guo, J. (2017). Obesity Energetics: Body weight regulation and the effects of diet composition. Gastroenterology, 152(7), 1718–1727.
- Huang, R. Y., et al. (2016). Vegetarian diets and weight reduction: a meta-analysis. Journal of General Internal Medicine, 31(1), 109–116.
- Cioffi, I., et al. (2018). Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes. Journal of Translational Medicine, 16(1), 371.
Frequently Asked Questions
How many calories should I eat per day when losing weight?
The right calorie amount depends on your age, weight, height and activity level. A moderate calorie deficit is about 300-500 kcal below daily expenditure. Use a calorie calculator to estimate your needs.
Is it necessary to avoid carbohydrates when losing weight?
No. You don't need to avoid carbohydrates entirely. What matters is choosing quality carb sources like whole grains, vegetables and legumes. Excessive carb restriction can reduce energy levels and exercise performance.
How much protein do I need per day?
When losing weight, about 1.6-2.2 grams of protein per kilogram of body weight per day is recommended. Adequate protein intake helps preserve muscle mass and keeps you feeling full longer.
Can I lose weight without a strict diet?
Yes. Lasting weight loss is based on moderate, sustainable dietary changes. Strict diets often lead to yo-yo dieting. It's best to build a healthy diet you can follow long-term.
Does meal timing need to be regular?
A regular meal schedule helps control hunger, keep blood sugar stable and prevent uncontrolled snacking. 3-5 meals per day at regular intervals works well for most people.
How can I reduce portion sizes without feeling hungry?
Add plenty of vegetables and protein-rich foods to your plate. These keep you full with fewer calories. Use a smaller plate and eat slowly so your fullness signal has time to arrive.
Do snacks matter for weight loss?
Yes. Planned, protein-rich snacks prevent excessive hunger and help you make better choices at main meals. Unplanned snacks, on the other hand, can easily increase calorie intake without you noticing.
Can I lose weight as a vegetarian or vegan?
Yes. You can lose weight just as effectively on a vegetarian or vegan diet. The key is ensuring adequate protein intake through legumes, soy, tempeh, seitan and other protein sources, along with B12, iron and vitamin D supplementation.
Summary
A healthy diet during weight loss is based on a few key principles: adequate protein intake to preserve muscle mass, plenty of fiber and vegetables for satiety, quality carbohydrates and fats for energy, and a suitable calorie deficit for weight loss. Regular meal timing and portion control help you stay on plan.
The most important thing is not perfection but consistency. A diet you can follow for months and years always produces better results than a strict diet that lasts only weeks. Listen to your body, make gradual changes and be kind to yourself.
If you want to find out what your biggest barriers to lasting weight loss are, try our free wellness quiz. The quiz helps identify your personal challenges and offers a tailored solution.
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Disclaimer: This page contains general health and wellness information and does not replace the advice of a doctor, dietitian, or other healthcare professional. Always consult your doctor before making significant changes to your diet or exercise routine, especially if you have underlying health conditions, are on medication, or are pregnant.
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