There is the myth that to lose weight you have to undertake extreme diets that leave you starving or try expensive foods that end up wiping out most of the gains, which causes many people to give up too soon or practically not even try. However, the truth is that this is not at all real, and you don’t need to eat specific foods, starve yourself, or spend a fortune just to shed a few kilos. The pharmacist and dietitian María Casas has confirmed this in one of her YouTube videos, making clear that no food alone burns fat, nor will it make you lose fat in a localized way around the abdomen: “Don’t fall for it.”
The key to achieving what you’re after is to start a calorie deficit by choosing foods with a low energy density: options with few calories but lots of volume and fiber that keep you full for hours, and fortunately for many these are fairly easy to find and you don’t have to pay extra to get them.
The 10 key, cheap, and satiating foods
Light Greek yogurt
According to María, this is ideal for quenching sweet cravings. It is low in calories, high in protein, and very versatile for breakfasts or desserts. Its savory version is the 0% fat fresh cheese, perfect for preparing light sauces at home.
Legumes (lentils, chickpeas, beans)
Rich in fiber and plant-based protein. María dispels the idea that they cause bloating or weight gain on their own, clarifying that one food giving you gas occasionally doesn’t mean it’s causing inner inflammation. She recommends consuming them in light stews with vegetables, in salads, or in homemade hummus.
Frozen vegetables
Frozen vegetables add volume to the stomach to send satiety signals to the brain. Moreover, she clarifies the debate about their quality: “They are often better options because they preserve their nutrients more effectively when frozen right after harvest.”
Potatoes
Far from being an enemy, the carbohydrates in potatoes are the fuel you need to perform well in strength training. When boiled and cooled, they form resistant starch, ideal for feeding the microbiota.
Seasonal whole fruit
Disproves decisively that fruit makes you gain weight: “Nobody gets fat from eating oranges.” Her top 5 for fat loss includes strawberries, watermelon, melon, star fruit, and apples.
Skim milk (or unsweetened soy drink)
Very affordable options from generic brands that provide high-value protein with very few calories.
Sugar-free gelatin
For the expert this is the ultimate resource when the body craves something sweet. Preparing it at home from sheets or neutral powder makes large portions with only about 25 calories.
Oats
Although they are often demonized for their carbohydrates, the expert notes that they are anti-inflammatory, help to reduce glucose spikes, and they are among cereals with the most protein and fiber. Additionally, having them for breakfast is beneficial thanks to the strong satiety they can provide.
Carrot
A very cheap root vegetable, low in calories and rich in beta-carotene, perfect for providing that Vitamin A. It works great in sticks, grated, or sautéed with chicken and goat cheese. Moreover, it is so versatile that you can use it in different dishes without getting tired of it.
Homemade popcorn
The most eye-catching snack. Prepared plain (in the microwave or with no added fats), 50 grams yield a huge volume packed with fiber that satisfies hunger much more than traditional bagged potatoes.
