While losing weight, it is important to concentrate on your dietary intake. During this period you should give importance on eating fibre and proteins in the right amount.

Here are the 10 most weight-loss-friendly foods on earth that are supported by science, which you must try.

Egg

Eggs are a popular food, particularly for breakfasts, that may help promote weight-loss. Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. These contents in eggs are what actually makes them a powerhouse for weight loss. It is one of the effective weight-loss foods that you should try because high-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein

Avocado

Avocados are rich in monounsaturated fatty acids, potassium, high fiber, and phytochemicals which promotes weight loss and metabolic health. People who eat avocados tend to have lower BMI , body weight and waist circumference than people who skip this green superfood. The high fiber in avocado help reduce appetite, decrease the risk of high blood pressure, and serve to lower your cholesterol levels. 

Salmon

Consuming salmon frequently can help you lose weight and keep it off in long-term. Similar to other high-protein foods, it helps regulate the hormones that control appetite and make you feel full all the time. In addition, your metabolic rate increases more after eating protein-rich foods like salmon.

Yogurt

Yogurt is protein-packed and full of probiotics, which are good for your health and may help you to achieve the target of weight-loss. Yogurt isn’t just healthy because it’s low in added sugars. It’s also good for you because it’s high in protein, satiating fats, and beneficial micronutrients. Combined, these health benefits all factor into why yogurt is the perfect weight-loss food. 

Beans

All beans are rich in fiber, which can be your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controls your hunger. Eating beans and pulses has also been linked with several other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are low in calories and deliver protein as well, which will help achieve your weight-loss target.

Almonds

Almonds are rich in vitamin E, high in protein and an excellent source of fiber.  Eating foods with a little of fiber and protein can help you feel fuller longer-which makes it less tempting to reach for an unhealthy snack between meals. The ideal number of almonds is about four to six per day if you are willing to loose weight.

Fruit

Eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You’ll get a naturally sweet treat along with healthy intake of food. Fruit is also generally low in calories and high in fiber, which may help you lose weight. In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.

Popcorn

Popcorn is high in fiber, relatively low in calories and has a low energy density. These are all characteristics of a weight loss friendly food. One ounce (which is 3½ cups) serving of air-popped corn has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power.

Oat meal

The meal plans are low-calorie and low-fat and include healthy food choices. The Oatmeal itself can help you lose weight, because it will help you feel full longer than other foods. The fiber content of oatmeal can also aid the digestive system.

Soup

Soups can be effective part of your weight loss diet. The high-water contents in soup allows it to be very filling. However, try to avoid having oily or creamy soups. Keep the soup to 100 to 150 calories a serving and you may end up losing weight. It is recommended to have cabbage soup if you want to lose weight faster.