When you’re hungry, binge and feel like you can’t lose weight without starving yourself, don’t worry because you can eat and lose weight at the same time. Yes, you read that right, you can eat and not get fat. Even better, you can eat Y lose weight! Still not convinced? Do you keep thinking, “Are there certain types of foods that will naturally help me lose weight?” Of course there are! These are some of the most popular foods you can eat and lose calories, pounds, and inches just by eating them.

EGGS

Eggs are rich in protein, one of the most satiating nutrients you can find. Eggs are also low in calories, carbohydrates, and unhealthy fats that make us fat. Studies have shown that people who eat eggs in the morning lose more weight than those who don’t. “Egg protein fills you up, so you eat less later in the day,” says David Grotto, RD, author of 101 foods that could save your life (cocky).

OATMEAL

Oatmeal is rich in fiber which is not only good for our cardiovascular system but is also perfect for weight loss. Fiber is stored in our stomach longer, makes us feel full easily, and also makes us feel full longer. Fibers also help transport cholesterol out of our system, keeping us healthier and slimmer.

WILD SALMON and SARDINES

Both types of fish are rich in Omega-3 fats that are known to help burn fat. Omega-3 fats do this by signaling our bodies to better react to a hormone called leptin. Leptin does a lot of magic: it tells our brain to suppress appetite, increases metabolism, and makes our body burn fat for energy. Therefore, eating foods rich in Omega-3 fats like wild salmon and sardines increases leptin in our body, increasing our metabolism to burn fat.

APPLES

Apples are rich in pectin, which is a complex carbohydrate. Pectin not only prevents our bodies from absorbing too much fat, it also causes our bodies to release fat. It is also a good appetite suppressant. It keeps us full for longer, which allows us to eat less and therefore helps us lose weight.

BEANS

By eating beans, we increase a hormone in our body called cholecystokinin. This digestive hormone is also an appetite suppressant. It makes us feel full, which reduces our food intake. Aside from this, beans are also rich in protein and fiber, two important nutrients that are good for losing weight and staying healthy.

CHILE

Chili peppers have a compound called capsaicin that has what is called a thermogenic effect. This means that our bodies burn extra calories between 20 minutes and 3 hours after eating them. With chilies or bell peppers in our food, we also have the security of eating slowly. This allows our brain to tell our stomach that we are already full.

TOFU

Tofu is also known as soybean curd. It’s rich in protein, iron, calcium, and B vitamins. It sounds light, but tofu fills you up and leaves you satisfied for longer. Tofu also lowers bad cholesterol levels, which lowers the risk of heart disease. Tofu is soft but absorbs flavor well. You can use tofu to replace meats in your meals.

GREEN TEA

Green tea is rich in antioxidants called catechins. Catechins are known to increase metabolism rate and accelerate fat burning. Green tea also lowers bad cholesterol or LDL cholesterol.

With all of these fat-burning foods, you’ll never have to say, “Help me lose weight without starving!”