Top 25 Summer Diet Foods for Weight Loss

Top 25 Summer Diet Foods for Weight Loss

1.Oregano for Weight Loss
This flavorful, easy to use herb is rich in vitamin K, antioxidants, minerals, and omega-3 oils, says Cohn. “Plus, the natural aromatherapy of oregano makes you a happy eater—key for long-term success.”

2.Oats for Weight Loss
A great energy source and naturally high in soluble fiber (the goopy, gelatinous fiber that promotes good digestion), oats are a great weight-loss food since so many diets cause constipation, says Cohn. Eat them as a nourishing hot breakfast cereal or dry as granola.

3.Wheat for Weight Loss
Wheat often gets a bad rap when it comes to weight loss, but it can offer vital nutrients that are helpful for dieters, says Cohn. The whole grains found in wheat (such as bulgur) are great sources of energy, as they are high in B vitamins, minerals, and fiber.

4.Lemons and Limes for Weight Loss
Both lemons and limes are excellent sources of Vitamin C, says Ellis, but it’s their flavor that aids in weight loss the most. “We’ve all been told to drink lots of water, but sometimes water’s lackluster taste causes us to turn to other beverages. Add lemon or lime juice to boost your water’s flavor and can help you drink more—staying hydrated may help suppress appetite, says Ellis.

5.Celery for Weight Loss
“Although available year–round, celery is best in the summer,” says Ellis. This super low-calorie food is also an excellent source of vitamins K and C, and a good source of many other essential nutrients such as dietary fiber, folate, potassium, and thiamine. “Crunching on celery is one of the oldest diet tricks because it may help decrease overall calorie consumption and aid in healthy digestion.”

6.Romaine Lettuce for Weight Loss
“One cup of shredded Romaine lettuce is a mere 10 calories,” says Victoria Shanta Retelny, author of The Essential Guide to Healthy Healing Foods. It’s also full of vitamins and has more fiber than it’s other leafy counterparts, so if you are hungry, toss up a salad with a drizzle of vinegar and oil for a filling, light meal or snack.

7.Arugula for Weight Loss
“At a tiny 20 calories for every 3 cups, arugula provides an excellent source of folate, vitamins A and C, and more than 100 percent of your daily vitamin K needs,” says Rey. Not only is it a great weight-loss food, arugula can also help reduce your risk of bone fractures this summer: A recent Framingham Heart study found that people who consumed approximately 250 micrograms per day of vitamin K had a 35-percent lower risk of hip fractures compared to those who consumed just 50 micrograms per day, says Rey.

8.Bananas for Weight Loss
“Bananas contain a small amount of fiber and resistant starch, which have received recent attention for their potential role in boosting weight loss,” says Ellis. Snacking on bananas is easy, convenient, and low cal. They’re also a great source of potassium, which can be lost in sweat during tough workouts or on hot summer days.

9.Crayfish for Weight Loss
At only 70 calories and 15 grams of protein per 3-ounce serving, these little lobster-like creatures are low calorie and lower in cholesterol than shrimp, says Richter.

10.Cantaloupe for Weight Loss
Naturally sweet and high in water content, cantaloupe is a great summer alternative to high-calorie and high-fat desserts like ice cream and cakes, says Maleeff. “Enjoy this tasty melon for dessert, and watch the pounds fall off!”

11.Walnuts for Weight Loss
Full of fiber and heart-healthy fats (including omega-3’s, which have shown to have metabolic-boosting benefits), walnuts are great to crunch on instead of “bad” fat-filled and salted potato chips, says Maleeff. Just watch your portion size since nuts are high in calories.

12.Lima Beans for Weight Loss
Lima beans are great vegetarian sources of protein (one cup offers 15 grams, or the same as 2 ounces of meat). The fat-free beans are also packed with soluble fiber and iron to provide long-term energy and satisfaction.

13.Blackberries for Weight Loss
“A cup of blackberries has only 62 calories and is packed with fiber and phytochemicals, including powerful flavonoids and anthocyanins, which help to speed stool and toxins through your digestive system,” says Maleeff. Their high water and fiber content, plus sweet taste, make them the perfect refreshing summer weight-loss food.

14.Catfish for Weight Loss
This extra-lean fish is full of vitamin B12, phosphorous, and selenium, and most farm-raised catfish are very low in mercury. Skip the deep fryer to keep it lean, and try grilling up some catfish with this yummy marinade.

15.Sweet Potatoes for Weight Loss
“Sweet potatoes are a great source of dietary fiber, which helps to reduce blood sugar and insulin spikes, ultimately reducing belly fat,” explains Shana Maleeff a dietitian and fitness professional in New York City. Maleeff suggests substituting a sweet potato for potato salad, potato chips, or mashed potatoes at BBQs to save hundreds of calories. 

16.Grapes for Weight Loss
Rich in vitamin C and phytochemicals with antioxidant and anti-inflammatory properties, grapes may also protect against Type 2 diabetes, says Kara Ellis, a registered dietitian in New York City. “Grapes also have a high water content, making them a refreshing summer snack that helps you feel full and satisfied (1 cup of fresh grapes contain only 100 calories).”

17.Turnips for Weight Loss
Did you know turnips could help you shed belly fat? Their high vitamin C and phytochemical levels help detoxify your body—and too many toxins in the body can lead to fat accumulation around your waist, says Maleeff. At only 34 calories and 8 grams of carbohydrates per cup (vs. a potato’s 113 calories and 26 grams of carbohydrates), try making mashed turnips instead of mashed potatoes for a nutrient-dense, low-calorie alternative, suggests Maleeff.

18.Green Beans for Weight Loss
This summer veggie staple is a great low cal and fat free source of fiber and iron, says Vicario. Not a fan of green beans? Hide them in this hearty and healthy bean salad (a great lighter alternative to potato salad for picnics).

19.Garden Peas for Weight Loss
“Peas have higher protein and iron levels than most vegetables, so they can be a good source of nutrients—and an alternative to non-animal foods which tend to be higher in saturated fat,” explains Vicario.

20.Watermelon for Weight Loss
“Watermelon is my favorite summertime pound-shedding food,” says Jennifer Cassetta, a Clinical Nutritionist and owner of Health and the City in New York City. Watermelon is 92 percent water—it fills you up, is low in calories and yet still contains great amounts of nutrients and cancer-fighting antioxidants like Vitamin C and lycopene.

21.Nectarines for Weight Loss
These sweet (and fuzz free), low-cal fruits are full of flavonoids, lycopene, and lutein, which help prevent disease and keep your eyes healthy.

22.Plums for Weight Loss
Full of nutrients and phytochemicals, plums are light in calories but heavy on flavor. And they also make a great dessert!

23.Peaches for Weight Loss
“Packed with important nutrients including vitamins A and C, potassium, and iron, one medium peach (only 38 calories) provides nearly 2 grams of fiber,” says Lauren O’Connor, a registered dietitian in Los Angeles, California. “A peach provides gentle laxative and diuretic properties; and thanks to it's beta carotene, it also helps your skin stay fresh and bright.”

24.Mango for Weight Loss
“Mangoes are a great way to satisfy a sweet tooth and to help to ward off other cravings,” says Rania Batayneh, MPH, a nutritionist and owner of Essential Nutrition for You. Mangoes are high in fiber, magnesium, antioxidants, and iron (making them a great snack for women who may have iron deficiency or anemia), says Batayneh. “And because mangoes aid in digestion, you want to focus on eating the fruit versus just drinking the juice.”

25.Cilantro for Weight Loss
“Cilantro has numerous health benefits and is packed with nutrients such as fiber, iron, thiamine, zinc, folate, phosphorous, folate, vitamin K, and more,” says Ellis. Plus, it has a great aroma and flavor that screams summer! Cilantro may increase the production of digestive acids, which can help stimulate the gut to move waste out. A healthy digestive tract is key for weight loss, says Ellis.