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9 Easily Accessible Foods to Start Your Weight Loss Program


Among the many excuses, people who want to lose weight but fail to make is the difficulty to prepare healthy food. It’s true that it’s easier to just have pizza delivered or prepare dishes using canned ingredients and others that you can simply purchase straight from the grocer’s shelf. But you have to realize that there are also many healthy options that you can easily buy too.

9 Easily Accessible Foods to Start Your Weight Loss Program

To help jumpstart your weight loss journey, here are some food suggestions that you can begin with in order to start losing weight safely.

You can easily find these foods in the nearest store and start your weight loss program without complex diets and expensive fitness equipment.

Green Leafy Vegetables

Green leafy vegetables include choices such as Swiss chard, spinach, kale and many more. These veggies are loaded with fiber but don’t contain as many calories and carbohydrates. Best of all, these are packed with a lot of vitamins and antioxidants. Even if you eat large servings of these leaves, you won’t gain a lot of weight, instead, these will help you block fat absorption and become even healthier than you already are.

Plus, you will have plenty of the nutrients you need for a healthy weight loss program. Green leaves have the highest vitamin C content of any vegetable, and they are packed with a huge amount of antioxidants. They are also a great source of fiber that has been proven to improve your digestion and also reduce the symptoms of heart disease, diabetes and even cancer. They can help you lose weight and improve your energy levels.

The best way to eat these veggies is to slice them and serve them with a side of your favorite salad or grain.


There are plenty of fruits that are high in fiber and even more that don’t have lots of calories that will make you gain weight. Going on a fruit diet will also make you healthy as these foods are packed with vitamins and minerals. An extra precaution though — some fruits contain a lot of sugar, so it isn’t best to have too much all at the same time. 

Moreover, fruits are a great source of vitamins, antioxidants, and other nutrients that can be beneficial in almost any weight loss program as well as they can improve overall health even if you don’t intend to lose weight. But there are some fruits that should be eaten with caution and in moderation. For example, oranges are more likely to cause allergic reactions, and many fruits contain high levels of cholesterol, which can lead to heart and blood issues.

For the best results, you should eat at least 1lb / 450 grams of fruits and vegetables each day.

Apple Cider Vinegar

There’s an abundance of information online about the health and weight loss benefits of apple cider vinegar. It helps make you feel fuller, so you won’t have to eat as much. It helps to block fat absorption, improve your metabolism, suppress your appetite, reduce fat storage and lower blood sugar thanks to its acetic acid content.

Another notable thing about apple cider vinegar is that it has antibacterial properties and has been proven to decrease the growth of bacteria that cause food allergies in humans. It can also help prevent or slow the effects of yeast infections like candida. It does not affect a weight loss program directly, but it will improve overall health which will result in better weight loss progress.


Oats help a lot in improving your metabolism. It comes with beta-glucans that are known to increase satiety as well.

Some people who are insulin resistant have even reported that they felt much better on oatmeal than on the traditional cereal. For example, there was a study done in Spain in 2019 that showed that oatmeal improved energy levels and increased weight loss results in people with diabetes.

Brown Rice

Instead of white rice, brown rice is a better choice for those who want to lose weight. It is said that this type of rice is hearty and fiber-enriched. Each serving helps boost your metabolism and block fats. 

Brown rice is also great for those who want to take a healthy approach to their diet and stay healthy and fit without losing weight. In addition, brown rice contains high amounts of fiber, antioxidants, vitamin C and potassium. Brown rice helps keep you feeling full longer, which can lead to better digestion and overall wellness.

If you are looking for a healthy way to enjoy some of the most delicious and nutritious foods on earth, then brown rice is a great choice.

Tuna and Salmon

Tuna and salmon are both great seafood choices for your weight loss diet. These are very satisfying and would help keep you feeling full for hours without as many calories as pork or beef meat. Also loaded with iodine, Omega-3 fatty acids, and other healthy fats, tuna, and salmon would surely be a good alternative to your daily meat intake.

Sweet Potatoes

Sweet potatoes don’t only taste good, these will also help make you feel full even after eating small servings. Furthermore, it helps boost your metabolism as well.

Chicken Breast

It is already common knowledge that among the many parts of a chicken, the breast is the healthiest part. It is the least fatty and oily, plus it is high in protein. If you must have chicken when on a weight loss diet, make sure to choose the breast part.

Whole Eggs

For a while, eggs have been demonized as unhealthy when one eats a whole lot every time. Of course, too much of anything is bad. But if you eat eggs on a daily basis, you won’t really see or feel any negative effect on your blood cholesterol.  In fact, eggs are some of the best foods you can eat when you want to lose weight. Its low-calorie content, high protein, and healthy fats will certainly help make you feel full even without eating too much.

What should be the first meal for weight loss?

The first meal for weight loss sets the tone for the day ahead. It’s essential to kickstart your metabolism with a nutritious and balanced breakfast. Opt for a meal that combines protein, healthy fats, and complex carbohydrates to keep you full and energized throughout the morning.

  • One excellent option is a veggie omelet made with eggs or egg whites and loaded with colorful vegetables like spinach, bell peppers, tomatoes, and mushrooms. Eggs provide high-quality protein to support muscle growth and repair, while vegetables add fiber and essential vitamins and minerals.
  • If you’re not a fan of eggs, Greek yogurt topped with fresh fruit and a sprinkle of nuts or seeds is another fantastic choice. Greek yogurt is rich in protein and probiotics, which promote digestive health, while fruit adds natural sweetness and vitamins. Nuts and seeds contribute healthy fats and crunch, making the breakfast satisfying and delicious.
  • For those who prefer a savory breakfast, whole-grain toast topped with mashed avocado and sliced turkey or smoked salmon is a nourishing option. Avocado offers heart-healthy fats and fiber, while turkey or salmon provides protein and omega-3 fatty acids, which support brain health and reduce inflammation.
  • Smoothies are also popular breakfast options for weight loss. Blend together spinach, frozen berries, banana, Greek yogurt, and a scoop of protein powder for a nutrient-packed meal on the go. Green smoothies are an excellent way to sneak in extra servings of vegetables and fruits while staying hydrated and satisfied.

Whatever you choose, aim to include a balance of macronutrients and plenty of colorful, whole foods to fuel your body and support your weight loss goals from the first meal of the day. Remember to listen to your hunger cues and eat mindfully, savoring each bite to promote satiety and enjoyment.

What foods to avoid for weight loss?

When aiming to shed pounds, it’s crucial to be mindful of the foods that can hinder your progress. Steering clear of certain items can make a significant difference in your weight loss journey. Here’s a rundown of foods to avoid:

  1. Sugary Beverages: Sodas, fruit juices, energy drinks, and sweetened teas are packed with added sugars that contribute to excess calorie intake without providing any nutritional value. Opt for water, herbal tea, or sparkling water with a splash of lemon or lime for hydration without the extra calories.
  2. Processed Snacks: Chips, cookies, candy bars, and other processed snacks are often high in unhealthy fats, refined carbohydrates, and added sugars. These foods can lead to rapid spikes and crashes in blood sugar levels, leaving you feeling hungry and craving more snacks shortly after consumption. Choose whole, nutrient-dense snacks like fresh fruit, nuts, or vegetable sticks with hummus for a satisfying and nourishing option.
  3. Fried Foods: Foods that are deep-fried or cooked in unhealthy oils like vegetable oil or lard are calorie-dense and loaded with unhealthy fats. Consuming too many fried foods can contribute to weight gain and increase the risk of heart disease and other health issues. Instead, opt for grilled, baked, or steamed options to reduce added fats and calories.
  4. Highly Processed Foods: Processed foods like fast food burgers, frozen meals, and packaged snacks often contain high amounts of refined carbohydrates, unhealthy fats, and artificial additives. These ingredients can disrupt hunger signals, leading to overeating and weight gain over time. Focus on whole, minimally processed foods like fruits, vegetables, lean proteins, and whole grains to support weight loss and overall health.
  5. Sugary Treats: While the occasional sweet treat can be enjoyed as part of a balanced diet, consuming too many sugary snacks like pastries, ice cream, and chocolate bars can sabotage your weight loss efforts. These foods are high in calories and low in nutrients, making them easy to overeat and leading to weight gain. Opt for healthier alternatives like fresh fruit, dark chocolate, or homemade desserts made with natural sweeteners in moderation.

By avoiding these foods and focusing on whole, nutrient-dense options, you can support your weight loss goals and improve your overall health and well-being. Remember to practice moderation and balance in your diet, and seek support from a healthcare professional or registered dietitian if needed.

Is it possible to lose weight without a strict diet?

Losing weight without following a traditional diet plan is indeed possible and can be sustainable in the long term. Instead of focusing on restrictive eating patterns, you can adopt a lifestyle approach that emphasizes making healthy choices and incorporating regular physical activity into your daily routine. Here are some strategies for losing weight without a specific diet:

  1. Portion Control: Pay attention to portion sizes and aim to eat until you’re satisfied, not overly full. Focus on filling your plate with plenty of vegetables, lean proteins, and whole grains, and limit high-calorie, low-nutrient foods.
  2. Mindful Eating: Practice mindful eating by paying attention to your body’s hunger and fullness cues. Eat slowly, savoring each bite, and avoid distractions like screens or multitasking while eating. This can help prevent overeating and promote a greater appreciation for food.
  3. Choose Nutrient-Dense Foods: Prioritize nutrient-dense foods that are rich in vitamins, minerals, fiber, and protein. These foods not only support overall health but also help keep you feeling full and satisfied, reducing the likelihood of overeating.
  4. Incorporate Physical Activity: Regular exercise is key to weight loss and overall health. Find activities you enjoy, whether it’s walking, cycling, swimming, or dancing, and aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by health authorities.
  5. Listen to Your Body: Pay attention to how different foods make you feel and adjust your eating habits accordingly. Focus on nourishing your body with whole, unprocessed foods that provide sustained energy and support your overall well-being.
  6. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support your body’s natural functions. Sometimes thirst can be mistaken for hunger, so staying hydrated can help prevent unnecessary snacking.
  7. Get Adequate Sleep: Aim for 7-9 hours of quality sleep per night, as inadequate sleep can disrupt hunger hormones and increase cravings for unhealthy foods. Prioritize good sleep hygiene habits like maintaining a consistent sleep schedule and creating a relaxing bedtime routine.

By implementing these lifestyle changes, you can create a sustainable approach to weight loss that doesn’t rely on strict dieting. Remember that progress may be gradual, but focusing on overall health and well-being is key to long-term success. If you have specific health concerns or goals, consider consulting with a healthcare professional or registered dietitian for personalized guidance and support.

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