9 Foods That Nutritionists Recommend to Lose Weight

To lose weight you should not go hungry, but you should pay attention to the fundamental principles: Pay attention to what you eat, drink plenty of water and eat 5 or 6 servings a day.

Here we show you some superfoods so that you lose weight quickly and safely and at the end we leave you a bonus to keep you in shape.



They are a great source of vitamins and minerals. They also contain ursolic acid, ideal to burn fat and make your muscles grow as it promotes this and accelerates the metabolism.

Also, blueberries are a natural antibiotic that is stored for a long time in the body. They have a large amount of antioxidants that serve as a natural preservative. Consume them fresh or dry without additives to speed up your metabolism. a handful a day will be more than enough.


Chia seeds


They are rich in omega-3 and ácidos fatty acids, as well as protein, fiber and complex carbohydrates. Upon contact with the liquid, chia seeds are enlarged 12 times and become gelatin. One gram of seeds can absorb 5 ml of liquid, so they can satisfy hunger for a long time.

The gelatin formed by the seeds and the liquid creates a gelatinous barrier in the walls of the stomach, absorbing carbohydrates and slowing down the digestive process of these.




It is the most nutritious and abundant fruit in the world. Avocados possess L-carnitine, natural amino acid, family of vitamin B. It also has antioxidant properties that increase metabolism. They have monounsaturated and oleic fatty acids, which are famous for reducing fat in the abdomen.


Wheat germ 

Unlike the types of refined flours. It contains many essential nutrients and fiber. If we add it to a milkshake at breakfast with other cereals, your total fiber intake will increase, which will satisfy you for longer.



Lentils are a good source of low glycemic index carbohydrates. They go slowly so you are satiated for a long time, which helps control cravings. They are a source rich in vegetable proteins and are one of the favorite foods of vegetarians and vegans.



It is low in calories and high in fibers. The fiber absorbs water and expands which makes you feel satisfied longer. It also slows digestion.


Fatty or blue fish


Eat tuna, salmon or sardines. Blue fish also called fatty fish is rich in Omega 3 and is linked to the development of healthy cells that process sugars and fats efficiently.



They are the superfood for excellence. They have a high protein content and more than 20 essential vitamins, minerals and antioxidants. They are excellent for maintaining healthy cells.

Studies show that eating eggs at breakfast keeps low levels of insulin, a hormone that controls the metabolism of fats in our body.


Coffee and tea

The caffeine in tea and coffee can speed up metabolism and help you lose weight. This is estimated by several studies.

However, you should not abuse them.


Bonus: Anaerobic exercises

Some trainers believe that it is easier to lose weight with dumbbell exercises and cardiovascular training. With this you will burn many calories, activate your metabolism and increase your musculature.

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