eat to lose weight?

sometimes we go on crash diets and starve ourselves, we eat very little and be depressed especially if we are food lovers. Going trough this cycle over and over again we make our bodies go into starvation mode, when our body goes into starvation mode it holds on to the fat for dear life, thinking that the body is starving. therefore we don't lose any fat by not eating, I guess it's just a form of self torture.

Now since not eating or eating too little doesn't work, we have to look into what does work.
Instead of fasting, fill up on foods that have a lot of water, fiber, or both—such as fruit, veggies, and beans. Add lean protein, fat-free dairy, and whole grains so you won’t miss important nutrients

Here are a few ways to eat, YES EAT! and lose weight! i listed some good weight loss food recipes below.

Melon medley

Toss 2 cups melon balls (cantaloupe, honeydew, or watermelon) with 1 teaspoon honey; garnish with mint sprigs.

Calories: 145

Chopped salad

Toss 1 cup white beans or chickpeas with 1/2 cup each chopped tomato, cucumber, and bell pepper; add sliced green onion and a splash of red wine vinegar.

Calories:: 356

Berry smoothie

In a blender, combine 1 cup plain, fat-free yogurt and 1 cup unsweetened frozen berries; blend until smooth.

Calories: 177

Grilled shrimp skewers

Season 12 large peeled shrimp with spice rub, thread onto skewers, and grill. Enjoy with 1 cup diced papaya.

Calories: 120