5 Science-Backed Foods That Help You Lose Weight Faster

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Did you know there are simple, everyday foods that can help us lose weight — and they’re backed by science?

It’s nothing pricey or complicated. Just things likely already in your pantry, like spices and vinegar.

Years back, when I first dabbled with a plant-based diet, I wasn’t looking for a quick fix. I wanted something that felt sustainable and would help me feel better overall. You know, more energy, achieve a healthy weight, and a lower risk of disease.

I was surprised by how easily the weight came off. And it wasn’t because I was eating less each day, I was eating more. Nor was I counting calories or hitting the gym. It just happened.

It was around that time I read How Not To Die by Dr. Michael Gregor. If you don’t know him, his work on nutrition is built on science and research. I’ve been a huge fan of his for years.

Eventually, Dr. Michael Greger wrote his next book How Not to Diet. It’s packed with information (that is backed by research) on weight loss. He also gave a live presentation back in 2019 on evidence-based weight loss.

So, if you’ve been wanting to drop some extra pounds, here are 5 foods worth giving a try. They’re easy, inexpensive, and backed by science — a win-win.

1. Black Cumin

“Just a quarter teaspoon daily has been linked to weight loss and improved cholesterol, blood pressure, and blood sugar levels,” Dr. Greger explains. He suggests, “putting the seeds in a pepper grinder and grinding it like pepper.”

2. Vinegar

According to Greger, “just two teaspoons of vinegar with each meal can accelerate weight loss.” Further, “The acetic acid in vinegar helps activate an enzyme called AMPK,” which helps boost our metabolism and fat burning.

Try adding vinegar to your salads or mix it with water as a tonic. One of my favorite ways to use it is in this Creamy Maple Dijon Dressing.

3. Garlic Powder

Dr. Greger highlights a study where “just a quarter teaspoon of garlic powder a day helped participants lose about six pounds of body fat over 15 weeks.” It’s an easy way to boost weight loss and spice things up.

One of my favorite ways to use garlic powder is in this Chickpea Soup Recipe.

4. Ground Ginger

“Over a dozen randomized controlled trials show that just a quarter teaspoon of ground ginger a day can significantly reduce body weight,” says Dr. Greger. Ginger also supports digestion, reduces appetite, and slightly boosts metabolism.

Add a bit of ground ginger to your smoothies, soups, or teas to enjoy its mild, warming flavor.

I love ginger in this delicious Stir-fry Sauce Recipe.

5. Cumin

“A half teaspoon of regular cumin at lunch and dinner has been shown to result in weight loss comparable to certain weight loss drugs,” notes Dr. Greger, “but without the side effects.”

Sustainable Weight Loss

While these foods help support weight loss, it’s better to see them as helpful additions, not magic cure-alls.

If we’re downing bags of chips and soda and expect a few teaspoons of vinegar to do the trick, we’re setting ourselves up to be disappointed.

Overall balance, healthy habits, and a healthy, sustainable diet work best in the long run. Weight loss isn’t just a one-and-done. The good choices we make consistently make all the difference.