When you lose weight, you can choose low-calorie, low-fat and low-sugar foods, and at the same time increase the intake of protein and dietary fiber foods to meet the nutritional needs of the body without increasing too many calories.

Here are some foods suitable for weight loss:

1. Vegetables: Vegetables are rich in dietary fiber, which can make people feel full faster, increase intestinal peristalsis, and help defecate and lose weight. It is recommended to eat more vegetables, celery, cucumbers, tomatoes and other fruits and vegetables.

2. Fruit: Fruit is also a low-calorie and low-fat food, and it is also rich in vitamins and minerals. It is recommended to eat more fruits such as apples, watermelons and oranges.

3. Fish: Fish is rich in high-quality protein and unsaturated fatty acids, which can provide enough nutrition without increasing too much calories. It is recommended to eat more bass, salmon and carp.

4. Lean meat: Lean meat is also a kind of food rich in protein, and it is also rich in minerals such as iron and zinc. It is recommended to eat more chicken breast and lean beef.

5. Whole grains: Whole grains are rich in dietary fiber and complex carbohydrates, which can make people feel full faster and provide enough energy. It is recommended to eat more oats, brown rice and whole wheat bread.

It should be noted that losing weight is not about not eating at all, but choosing reasonable food and controlling the overall energy intake. At the same time, we should also combine exercise to increase the body's grain replacement rate and promote fat burning.