At Virta, we specialize in helping people lose weight, reverse metabolic diseases like type 2 diabetes, and reduce dependency on medications through health coaching and personalized nutrition. For weight loss, we recommend a dietary pattern low in carbohydrates, moderate in protein, and higher in fat, designed to support both effective results and long-term sustainability. While many foods can fit into a weight loss plan, low-calorie, low-carbohydrate options support weight loss across the board, regardless of the approach you follow.
100 grams of food is based on the weight of food, not grams of carbohydrate, protein, or fat.
To help visualize 100 grams of food, here are some examples:
- ½ medium fruit (apple, banana, orange, melon)
- 1 cup berries (blueberries, raspberries, strawberries, blackberries)
- 1.5 cups raw non-starchy vegetables (broccoli, red bell pepper, cauliflower, cucumber)
- 3 cups leafy greens (spinach, collard greens, romaine lettuce)
- 3–4 ounces of lean animal-based protein (chicken breast, turkey breast, lean fish, grilled shrimp)
- 2 medium eggs
- ½ cup plain Greek yogurt
Want more help with losing weight?
If you’re interested in losing weight while finding tasty food options that work for you, Virta may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again.
Foods that can be good for weight loss
Disclaimer: This information is provided for general educational purposes only and is not intended as medical advice, diagnosis, or treatment. The food ratings reflect Virta Health's nutrition philosophy and clinical protocols, which may not be appropriate for everyone. Individual dietary needs vary based on health conditions, medications, and personal goals. Before making significant changes to your diet, consult with your healthcare provider.