8 foods that help you lose weight

The struggle to lose weight is constant for many people, either for aesthetic or health reasons. However, there are some foods that, when consumed in adequate amounts, can help with weight loss, as they improve intestinal transit, fight fluid retention, accelerate metabolism and help burn calories.

But know that there is no miracle food, after all, to lose weight it takes effort and dedication, practicing physical exercises and having a balanced diet that is suitable for you. Therefore, food will only have an effect if it is combined with a healthy lifestyle.

Without further ado, find out here which are the main weight loss foods that can help you win the fight against overweight in a simple, practical and beneficial way.


If you want to lose weight, you cannot leave pears out of your food list. This fruit is rich in insoluble fiber and water, which will not only help intestinal transit, but also ensure a feeling of satiety.

In addition, the natural sugar in the fruit controls the desire for sweets and gradually increases blood sugar levels. But the benefits don’t stop there, because as it has plenty of water, its consumption can control blood cholesterol levels. To assist in the weight loss process, pears should be consumed 20 minutes before main meals.


Like the Pear, the eggplant is rich in fiber, helping the good functioning of the intestine and in the fight against bad cholesterol, and low in calories, having about 25kcal every 100g. It also gives a feeling of satiety and has a large amount of water, vitamins and minerals, which helps to deflate the body as it prevents fluid retention.


The benefits of oatmeal in the weight loss process are due to it being rich in fiber, prolonging satiety, improving bowel function, regulating blood sugar and lowering LDL (bad cholesterol).

Furthermore, fiber demands a lot from the body to burn complex molecules, needing to use fat stores to get enough energy to do so. Another positive point for oatmeal is that it is one of several foods that can be eaten with fruits and vitamins.


Unfortunately, many nutritionists and influencers indicate removing beans from the diet, but without any real reason. In fact, beans are a great ally in your diet and if you like them, you don’t have to exclude them from your life.

One study showed that bean eaters tend to have lower body weight and waist circumference compared to non-bean eaters. Research has proven that consuming beans reduces the risk of abdominal enlargement by 23% and the risk of obesity by 22%.

This is because beans have slower absorption fibers and carbohydrates that increase the feeling of satiety due to slower release of glucose into the bloodstream, in addition to having a low energy density. Therefore, contrary to what many people think, adequate consumption of beans does not make you fat, but helps you lose weight.

English potato

If there is a food feared by many, this is potatoes, because many only look at the glycemic index (a factor that differentiates foods, according to the amount of glucose molecules present in each one and is directly related to blood glucose, which is the level of sugar circulating in the blood).

But there’s no need to fear, since it’s a food that helps to be more satiety and without adding many calories. It turns out that 100g of boiled English potato has only 52kcal, while sweet potato and rice have 77 and 124kcal.

What does that mean? Well, if in your diet you must eat 100kcal at lunch, if you choose potatoes you will eat 200g, but if you choose sweet potatoes and rice, you will only eat 129g and 80g. And I don’t even need to convince you that 200g will fill you up much more, right?

Strawberry and watermelon

In general, all fruits are always important for healthy eating. However, the combination of strawberry antioxidants with watermelon hydration is an ideal strategy for those who want to lose weight.

When it comes to watermelon, in particular, almost without calories and rich in water, it can be used in the diet to lose weight, reduce swelling and control high blood pressure. Also, it assists in the detoxification of the organism, and can be used in detox juices, teas or mixed with herbs, ginger and green tea, as it helps metabolism.

Lean meats

Protein is one of the pillars for weight loss. Some research has already observed that a
Protein-rich foods can increase metabolism by up to 80 to 100 calories a day, due to the thermic effect of food – the energy required by the body to metabolize food, which is greater for protein than for fat or carbohydrate. This makes you burn more calories faster.

But to increase protein without adding too many calories, it’s important to consume low-fat meats, such as chicken and tilapia.


Despite what many preach that you should only eat the egg white, in fact the whole egg is an excellent food both for those who want to gain muscle mass and for those who want to lose weight.

One study showed that people who ate scrambled eggs for breakfast were less hungry at lunch compared to those who ate cereal. This is because the egg is rich in protein, causing it to reduce appetite and increase satiety.

Plus, eating a protein-rich diet can decrease food cravings by up to 60%, burn more calories faster, and also cut your cravings for late-night snacking in half.

Another fact that makes the egg one of the main allies for weight loss is that, as it contains all the essential amino acids and in the right proportions, the body uses the protein coming from this food in an easier way.

You can find several diets that claim to solve your problem very quickly. But be careful, as often these methods carry serious health risks. Therefore, invest in a balanced diet, with foods that accelerate metabolism, improve intestinal transit and help burn calories. Look for a professional who will adapt an individualized diet, so that you not only lose weight but also be happy in the process.

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