If you actually need to lose weight, you'd probably love a magic food that you could eat as much as you want without impacting your weight. Real talk: Anyone who claims they've discovered that is basically doling out nonsense.

"There is not a lot of evidence for specific foods speeding up your metabolism," admits Sheri Zidenberg-Cherr, PhD, a researcher at the University of California, Davis, department of nutrition.

But that doesn't mean there aren't foods that can contribute to weight loss as part of a reduced-calorie diet and active lifestyle after all, a girl's gotta eat.

Here's what Zidenberg-Cherr advises: Eat foods that make you feel full and satisfied, and your body won't want to consume as many calories, so you'll ultimately shed stubborn pounds.

Think of fruits, vegetables, and whole grains particularly ones that taste especially good in summer months, because you'll want to fill up on them, and those with supposed superpowers, according to science.

Here's what you'll want to dig into from summer's bounty:


1. Chilled Soups

Often vegetable-based, chilled soups contain lots of fiber a macronutrient that's proven to reduce appetite and total calorie intake, promoting weight loss over time.

Because soup is largely made up of calorie-free water, you can consume a large serving which takes up room in your belly for a reasonable number of calories.

(Depending on the recipe, two cups of tomato-based gazpacho can clock in under 100 calories.)


2. Watermelon

This summer staple contains the kind of fiber that binds with and carries fat out of your system.

But it gets better: Watermelon also contains a high percentage of water, which helps keep you hydrated and thus can increase your overall calorie expenditure, according to several studies.

(FWIW, one cup contains fewer calories than any other summer fruit.)


3. Strawberries

Like many fruits, they're packed with fiber and other nutrients.

But they're also one of the lower-calorie fruits on the list above and easier to manage than a whole watermelon when you're food shopping.


4. Grilled Seafood

"One of the most satisfying ways to eat and control weight is to include lean protein in every meal," Zidenberg-Cherr says, and research suggests that just digesting protein can burn a bunch of calories.

Grilled fish is a perfect source of summertime protein because it's lighter and leaner than, say, a steak.

(Richer proteins such as steak can stick around in your stomach forever which will keep you full, for sure, but won't necessarily make you feel your best in the heat.)


5. Spicy Salsa

Capaicinoids are the naturally occurring chemicals found in hot chili peppers.

Research suggests eating small amounts of the ingredient naturally leads you to eat less.

There's also lots of evidence that the stuff goes right to your fat cells, ultimately reducing abdominal fat. And at the very least: Hot salsas tend to contain more nutrient-rich veggies and fewer calories than many dairy and bean-based dips sorry, hummus!