What food should I eat every day to lose weight?

What should I eat every day to lose weight?

What food should I eat every day to lose weight? If your goal is to lose weight, you will need to prioritize healthy eating to achieve your goal.

 We get fat because we consume more calories than we burn.


 Below we will show you what foods you should eat to lose weight and what you should avoid losing weight.

Table of Contents

What food should I eat every day to lose weight? 

What should I eat to lose weight?

Boiled eggs

According to new studies, eggs do not affect cholesterol and are excellent for weight loss because they are rich in protein, increase the feeling of fullness, and are very low in calories. ( 1*2*)

Lean Meats

They are full of protein. If you base your diet on them, you can burn 80-100 calories a day; by increasing their consumption, you can reduce your cravings by up to 60%. ( 3*4*)

Whole Grain Cereals

Some whole grains, such as brown rice, quinoa, oats, are foods that do not contain gluten are full of fibers that increase the feeling of satiety and improve metabolism. ( 5*6*)

Fatty fish

Salmon is healthy for our organism. Thanks to its vast amount of Omega-3 fatty acids, it reduces swelling. Other choices of oily fish are trout, mackerel, and sardines. ( 7*8*)

Green vegetables

They are low in calories and carbohydrates and rich in fiber, vitamins, minerals, and antioxidants. 

Their consumption is ideal for losing weight because we can present many of these in our food plate, giving us satiety without increasing the number of calories. ( 9*10*)

Chia Seeds

Chia seeds are high in fiber and low in carbohydrates, absorbing 11 times their weight in water, which increases satiety when they enter the stomach. They are the best source of fiber in the world. ( 11*12*)

Cruciferous vegetables

Cruciferous foods such as broccoli, cauliflower, Brussels sprouts, contain more protein than any vegetables and are excellent satiety for its high fiber content. ( 13*14*)

Boiled potatoes

Potatoes are rich in Potassium which makes them an excellent food for losing weight and improving your health. We consider them to be the most satiating and therefore you will eat less.

 By eating them cooked, your stomach fills up faster, reducing your intake of other foods. Let them cool down before you eat them so that they form more starch, which is useful for losing weight as it is very similar to fiber. (15*16*)


Avocado is a fruit full of healthy fats and contains water and fiber, which makes it less caloric. People who eat it feel fuller and go longer without eating. ( 17*)


Whole milk products such as yogurt protect the intestine from inflammation and resistance to leptin (a hormonal factor in obesity). (18*)


Dried fruits such as nuts, even if rich in fat, are the ideal appetizer because they do not make you gain so much weight. This food improves our metabolism and promotes weight loss; every 28 grams of nuts contains 170 calories. (19*)

Cottage cheese

Cottage cheese: It is rich in protein, gives you a feeling of satiety, and the best thing is that they contain few calories. (20*)


Legumes help you lose weight because they have a lot of fiber and protein; you can eat them to feel full. Among them, the healthiest are lentils and pinto beans as long as you eat them cooked with vegetables. (21*)

Coconut oil

Substitute some cooking fat for coconut oil, which reduces abdominal fat, but do not use it as a dressing for meals because it contains calories as it is rich in fatty acids. (22*)


Consuming half a grapefruit every day 1/2 hour before eating will allow you to feel fuller and consume fewer calories. (23*)


Food cooked in a soup satisfies people more than if they eat solids, which makes you eat fewer calories.

Apple cider vinegar

Apple cider vinegar: its consumption helps to lose weight, reduces the highs and lows of sugar that occur after eating. (24*)


Tuna is a high-protein, low-fat food that keeps protein levels high and fat and calories low. (25*)


Coffee is a natural substance that accelerates the metabolism and increases the adrenaline level, which allows the burning of fat, is an excellent ally if we exercise. (26*)


Chili is a common ingredient in the manufacture of artificial supplements because it contains Capsaicin that reduces appetite and burns fat. According to studies, consuming 1 gram of red pepper helps burn fat.

 Foods you should not eat to lose weight.

  • Sugars: you should never include them in your diet. We can find them in: cookies, candy, soft drinks, jams, condensed milk.
  • Fats: do not eat sausages, some types of fatty cheeses, margarine, mayonnaise.
  • Avoid fried or oil-reinforced foods.
  • You should stop consuming alcohol because it has a lot of sugar depending on its degree, and it provides more calories.
  • Refined carbohydrates.
  • Some fruits such as bananas and grapes.
  • Try replacing salt with herbal dressings.


what foods should I eat every day?

What food should I eat every day to lose weight? Lose weight if you can, but always keeping in mind that not everything you consume will help you achieve it.

 To get your ideal weight, you should not eat some foods that are harmful to your health and weight, also keep in mind that you should consume products that give you fewer calories so you can burn fat faster.

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