What To Eat To Lose Weight: Foods With A High Water Content

Great weight loss foods are made up of foods high in protein, fibre and water. You can see the full article covering all three here: What makes a great weight loss food?.

In this article I’ll be talking specifically about the third of these, foods with a high water content.

As a personal trainer my clients come looking for advice on their diet as well as their fitness regimes. I tell them that one of the core elements of successful weight loss is to fill your diet with plenty of foods with high water content.

Why Water In Food?

Water contains exactly zero calories. Foods with a high water content are physically bigger and take up more space in your stomach and this really does make a difference to your perception of hunger. This space is taken up by calorie free water (unfortunately, drinking water doesn’t create the same effect. It has to be in the food itself) and so serves to create low-calorie yet filling foods.

What Are High Water Foods?

Vegetables, fruits, yogurts (low fat or fat free) and soups all have a very high water content. This means working foods such as apples, oranges, watermelons, grapefruit, pineapples, cucumbers, carrots, celery, lettuce, strawberries, cauliflower and broccoli into your diet. Such foods are made up of over 90% water. These are the foods that will stop you snacking while being low calorie and so helping your weight loss.


Working high water content into breakfast means either fruits and vegetables, yoghurt or both. An omelette full of vegetables is a fantastic option. The eggs make it high in protein and you get high fibre and water from the vegetables. Breakfast doesn’t get much better than that.

Alternatively, some low fat yoghurt with berries is a great and very quick option. It too is low in calories and has the water content to leave you feeling full.


For lunch, I try to have a salad which contains a rich source of protein accompanied by water rich foods such as cucumbers, tomatoes, lettuce and celery. As a personal trainer in Dulwich, I need to ensure I stay full until I can next eat and vegetables make that happen without leaving me snacking on empty calories.

If you feel like having a snack, pick up an apple or orange, or half a grapefruit to fight off cravings and hunger pangs, without driving your weight loss plan of course. For a treat or dessert, I like some natural yoghurt mixed with chopped strawberries and grapes.


Fitting water rich foods into your evening meals is easy. Fill your plate with at least 50% water rich foods such as green beans, spinach, cauliflower, broccoli and carrots. All of these foods also taste great in a stir fry!

Adding water rich foods to your diet is simple and makes a huge difference to your weight loss efforts. Include them in every meal to make your life easier, more enjoyable, and ensure your weight loss goals really happen.