10 Best Foods for Weight Loss

Hunger, deprivation, boredom? Not on our watch. The Drop 10 diet—sign up for free at Self.com/drop10—was designed by SELF contributing experts Stephanie Clarke, R.D., and Willow Jarosh, R.D., to deliver 1,600 totally satisfying calories a day, starting with breakfast (about 350 calories), lunch and dinner (each around 450 calories) and a snack (roughly 150 calories). The daily meals-and-snack plan is 200 calories shy of 1,600. No, we’re not pulling a fast one. You get 200 “happy” calories each day to spend on anything you crave—beer, Brie, brownies, you name it. Or roll over up to three days’ worth of happy calories and enjoy as many as 800 at once.

Here, we’ve got a week’s worth of tasty menus, each containing at least one of 10 superfoods proven to help make the pounds disappear fast. The edible heroes allow you to indulge daily and still shed. See what the research shows, then pile them on your plate to lose weight!

APPLES The fruit’s fiber is like a bouncer for unwanted pounds: It helps shuttle some fat from other foods out of your body.

EDAMAME These green soybeans are high in protein (17 grams per cup), and your body torches more calories digesting protein than it does processing fat or carbs. Soy good.

EGGS The breakfast (or lunch or dinner) of weight loss champions! Eggs have choline, a compound that helps block fat absorption.

KIWIFRUIT They’re fuzzy, but the pounds-off science behind them isn’t: Kiwi’s ample vitamin C helps form carnitine, a compound that plays an essential role in burning fat during exercise.

LENTILS Little though they may be, these legumes are loaded with resistant starch (RS), a carb that may make fat cells smaller.

OLIVE OIL Get your DNA in on the pounds-off act! Monounsaturated fats in olive oil may switch on genes related to fat blasting.

QUINOA Consider it the meat of the grain world. Quinoa is a complete protein, meaning it has all the essential amino acids you need to build metabolism-boosting muscle.

SWEET POTATOES Like lentils, these tubers contain RS, which may up production of compounds that signal your brain to stop eating.

YOGURT High levels of calcium in regular and Greek yogurt slow production of cortisol, a hormone linked with belly flab.

WILD SALMON Omega-3 fatty acids in this fish may alter certain gene expressions to tell your body to burn fat, not store it. But don’t take our word for it: Eating is believing!

Follow our one-week menu, or mix and match your faves!

DAY 1: Frittata, Veggie Sandwich, and Penne>> 

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