10 Best Budget Foods for Weight Loss

A desire to lose weight does not mean you need to spend money on a gym membership or expensive supplements. One of the best ways to keep your weight under control is through your diet. By changing what you eat and how you eat, you can lose several pounds.

A weight loss diet can fit any budget. There are many superbly healthy foods that you can buy when you’re on a budget. At the same time, buying budget-friendly foods does not mean that you need to compromise on taste.

Also, when you are on a budget, you can save money by cooking at home as much as possible, buying seasonal foods and purchasing certain items in bulk.

Losing weight is a tough task, but knowing what foods are good for you is half the battle.

best budget foods for weight loss

Here are the top 10 best budget foods for weight loss.

1. Oats

When it comes to weight loss, a healthy breakfast is a must. A delicious and healthy breakfast option that can suit any budget is oatmeal.

Oatmeal is a good source of soluble fiber that can keep you feeling full longer and keep hunger pangs under control until your next meal.

oats for weight loss

A bowl of oatmeal daily can also help your metabolic health.

A 2016 study published in Nutrients concludes that both short- and long-term oat intake had significant effects on controlling hyperglycemia, lowering blood lipids and reducing weight. The study recommends oats as a good whole grain for overweight diabetics.

When eating oatmeal, avoid adding sugar. Instead use stevia, honey or spices like cinnamon or nutmeg to give it flavor. You can also top it with healthy nuts and fruits.

2. Greek Yogurt

Another good and healthy breakfast option is Greek yogurt. Buying a container of yogurt will not cost you much.

The high protein in yogurt can help you feel full longer and ward off hunger by keeping your blood sugar levels steady.

Also, the high amount of calcium in it supports the process of weight loss.

A 2003 study by the University of Tennessee found that eating three servings of yogurt a day can increase fat loss.

Furthermore, the protein content in Greek yogurt causes reduced hunger, increased fullness and delayed subsequent eating, according to a 2013 study published in Appetite.

3. Air-Popped Popcorn

If you love eating popcorn, instead of salted or buttered popcorn, try homemade air-popped popcorn mixed with different spice blends. This is much cheaper and also aids weight loss.

One cup of plain, air-popped popcorn contains very little calories and a good amount of fiber, which can keep you full for a longer time. Air-popped popcorn also contains small amounts of vitamins and minerals, such as magnesium, potassium, vitamin A, phosphorus, zinc, manganese, iron and copper.

budget weight loss popcorn

In a 2012 study published in the Nutrition Journal, participants reported less hunger, more satisfaction and lower estimates of prospective food consumption after 6 cups of popcorn as compared to potato chips.

Another 2012 study published by the American Chemical Society found that popcorn contains more of the healthy antioxidant substances called polyphenols than fruits and vegetables.

You can eat some air-popped popcorn anytime you feel hungry to keep you feeling full without adding loads of extra calories.

4. Grapefruit

One budget-friendly fruit that deserves to be in this list is grapefruit. Packed with vitamin C, fiber and water, grapefruit aids weight loss. The vitamin C content has a direct impact on metabolism, which is important for burning fat.