Foods that help you lose weight: see healthy tips

Healthy weight loss requires attitudes such as physical exercise and proper nutrition.

Diet options abound. Many of them are said to be miraculous, but they can bring harm such as weakness, vitamin deficiency , malaise and the “accordion” effect, that is, when the person suddenly loses weight and gets fat.

If the main motivation for the diet is weight loss, the ideal is to consume foods that bring satiety, help speed up the metabolism and cause the breakdown of fat or sugar molecules.

A nutritionist can help you establish a healthy diet that does not pose a risk to your health.


Which foods speed up metabolism and help you lose weight?

In general, the foods that help speed up metabolism and lose weight are those considered thermogenic (such as ginger , cinnamon and pepper). They promote an increase in metabolism or cause the body to spend more calories than they themselves contain.

Although this is very subtle, it can help with weight loss. That is, alone they are unable to cause weight reduction, but they are good allies.

Fruits, vegetables, legumes, legumes and some types of cereals are also important, as they contain few calories and many nutrients. Teas and juices can also contribute. In addition to food, daily water consumption and exercise also influence weight loss.

In addition to thermogenics, there are some groups that can also contribute to weight loss:


Fruits are synonymous with health and good looks. Among them, those that can help you lose weight are:

  • Strawberry: contains vitamin C and little sugar;
  • Watermelon and melon: they contain many fibers and have a diuretic effect, besides giving a feeling of satiety;
  • Apple (preferably with the peel) : it has no fats and contains fibers;
  • Grapefruit: it is rich in enzymes that help break down fat and calorie expenditure molecules.


Vegetables are easy to include in the diet, as they can be prepared with meat and carbohydrates .

They can also participate in combating weight gain:

  • Broccoli: it is one of the foods indicated for those looking to lose weight. This is because it contains vitamins (such as A and C) that help burn fat and promote a feeling of satiety. In addition, the amount of calories is small;
  • Eggplant: gives a feeling of satiety and contributes to the proper functioning of the body. Because it is rich in water, it also has a diuretic effect and eliminates the swelling caused by fluid retention;
  • Chayote: like eggplant, it has a large amount of water (having a diuretic effect) and few calories.


Vegetables and green leaves are indicated for losing weight because they are low in calories and contain fibers that aid digestion.

On the list are: lettuce, arugula, kale, spinach and watercress.


In the list of legumes that hinder weight gain are: beans , lentils, chickpeas and peas. 

These foods are rich in fiber and therefore fight constipation . When digested, they form cakes to feed more easily and thus contribute to the formation of feces.


Some roots can also be part of the diet for weight loss. Are they:

  • Sweet potato : sweet potato contains starch that generates satiety and stimulates the breakdown of bad fats. But avoid this root if it is prepared with oil (in fried slices, for example);
  • Ginger: this root helps to speed up the metabolism and favors the burning of fat.

Cereals and seeds

Not all cereals and seeds are villains in the fight against the scale numbers. Some can be allies in this battle:

  • Oats: helps to regulate the intestine, high cholesterol and blood glucose (which contributes to hunger taking longer to manifest);
  • Brown rice: because it is brown, this type of rice contains fiber and other vitamins (potassium, phosphorus and zinc). In addition, it is a source of energy that generates the feeling of satiety (complex carbohydrate);
  • Flaxseed: this seed can be a good ally in healthy eating, as it is rich in fiber and generates satiety. Give preference to its powder version, which, being ground, facilitates digestion;
  • Chia: it is rich in fibers and fatty acids (such as omega 3) that help regulate the intestine and reduce the swelling caused by fluid retention. 

Teas and juices

Liquids are always good options to include in the diet. Whether in heat or cold, they can also help with weight loss:

  • Green tea: it has a substance (epigallocatechin gallate) that stimulates the breakdown of fat molecules, especially in the abdominal region;
  • Hibiscus tea: has low calories and has a diuretic effect;
  • Watermelon and ginger juice: 3 slices of watermelon beaten in a blender with ginger to taste can help fight constipation and still give you satiety;
  • Cabbage juice with apple and lemon: gives satiety and has antioxidants that help in reducing fat. To do this, beat 1 kale leaf, the juice of 1 lemon and 1 apple (with peel). Take without sugars or sweeteners.

Can foods help you lose weight while sleeping?

Some foods can facilitate or contribute to the burning of fats even during rest (that is, when we are sleeping).

The main foods that lose weight during sleep are:

  • Cinnamon: helps to control blood glucose and burn fat;
  • Boiled or roasted eggs: improves the quality of sleep and contains good fats that give energy. In addition, the body uses more calories to digest than it can supply;
  • Mint tea: promotes the elimination of fatty toxins, in addition to helping in the digestion of heavy foods such as pasta and meat. It is still soothing and relaxing.

Another factor that can contribute to weight loss during sleep is the amount of hours slept.

Our body needs energies that are provided by food and rest.

When one of these sources of energy is lacking, the body tends to resort to mechanisms to obtain it.

Therefore, not sleeping in the correct amount (8 hours in a row) tends to favor hunger, since the energy was not restored by rest.

Read more: Cinnamon tea: what it is for, how to make it and its benefits

What foods help to burn fat and lose belly?

To burn fat and lose belly, it is necessary to have a healthy and balanced diet. Some categories should be given priority if the goal is to lose weight.

Natural and “earthy” foods such as fruits, vegetables and legumes are highly recommended for healthy weight loss.

They can be part of the diet as a snack between meals or even complementing them (for example, instead of eating a sweet after lunch, a fruit can be eaten as a dessert).

Skimmed yogurts and dairy products (such as white cheese, cottage cheese) are other allies for losing your belly without losing your health. They should be eaten at meals such as breakfast and dinner.