Is Beans Good for Weight Loss?

Yes, beans is good for weight loss.

A 150g serving of cooked beans provides roughly 174 calories, plus fibre and protein to help you stay full for longer. The problem is often the extra palm oil, large portions, and fried dodo served alongside it.

At HueBeautyGlam, we've supported clients who have lost between 3.4kg and over 26kg over three weeks to four months. 

Your results will vary, but we understand how portion sizes, food combinations, and medical weight loss can work together to support your goals.

Let's get into it.

TL;DR: How Beans Fit Into a Weight Loss Diet in Nigeria

• Beans support weight loss modestly. In a review of 21 trials, eating about 130 g of beans or other pulses daily led to 0.34 kg extra weight loss over six weeks.

• Beans are both carbohydrate and protein: about 70% of their calories come from carbs and 27% from protein. 100 g of boiled beans has 116 calories.

• A practical portion is about 150 g cooked (¾ cup): 174 calories, 11.6 g protein and nearly 10 g fibre.

• Oil and sides decide your plate. Beans with boiled plantain come to about 470 calories; a heavy plate with palm oil and fried plantain is about 1,330.

• Expect 0.5 to 1 kg a week from diet changes. No food targets belly fat, and beans can cause gas if you increase them too fast.

• If diet alone isn't working, HueBeautyGlam offers weight loss consultations in Lagos and nationwide.

Is Beans Protein or Carbohydrate?

Beans contain both carbohydrates and protein. But they are primarily a carbohydrate source with useful amounts of protein and fibre. 

Unlike fish or eggs, they aren't a lean, protein-dominant food, but they can still support weight loss by helping you feel full for longer.

Here’s a breakdown of the nutritional content of different portions of boiled and dry beans:

Source: USDA FoodData Central, cowpeas (the species behind oloyin, olotu and white beans), boiled without salt.

So why do some posts say beans contain 62 g of carbs and 23 g of protein? 

Those figures describe dry beans. Beans absorb water as they cook, increasing their weight and reducing the nutrients per 100 g of cooked beans.

For weight loss, the fibre and protein are particularly useful. A 150 g portion provides almost 10 g of fibre, roughly a third of the daily 25-30 g target often recommended for adults. 

These nutrients help you feel fuller for longer, making portion control easier.

Want to make your meal more balanced? Pair your beans with eggs or fish for extra protein, and eat your protein first.

How Much Beans Should You Eat to Lose Weight?

Aim for about 150 g of cooked beans per meal, roughly ¾ of a cup. That portion gives you about 174 calories, 11.6 g protein and nearly 10 g fibre.

Weigh your portion once on a kitchen scale, then note how it looks in your usual bowl. Always measure after cooking. If you cook from dry, about 50 g of dry beans gives you one 150 g portion.

Keep in mind that the fibre content in beans can cause gas and bloating at first, and building up gradually gives your gut time to adjust. 

Soaking dry beans overnight and throwing away the soaking water also helps.

Which Nigerian Bean Meals Fit a Weight Loss Diet?

How you prepare and serve beans can make a big difference to the calories on your plate. 

The same beans can form part of a lighter meal or a much higher-calorie one, depending on the portion size, palm oil, and whether you boil or fry the plantain.

Estimated calories based on USDA food composition values. One tablespoon of palm oil provides approximately 120 calories.

That's a difference of about 860 calories between the two plates. 

For context, the NHS uses a daily reduction of around 600 calories as a general weight-loss guideline. Just three tablespoons of palm oil contribute approximately 360 calories.

One HueBeautyGlam client saw how easily these extras can add up.

When Deborah started tracking her meals, she realised how much cooking oil, sugary drinks, and portion sizes she’d stopped paying attention to were contributing to her intake.

Here are meals you can easily pair with beans to maintain a daily calorie deficit:

1. Beans and Plantain

Choose boiled or roasted unripe plantain more often than fried dodo. Fried plantain can contain substantially more calories because of the oil it absorbs during cooking. 

Pair a measured portion with your beans, and adjust the quantities to suit your calorie needs.

2. Moi Moi vs Akara

Moi moi is steamed, and its calorie content depends partly on the amount of oil in the mixture. Adding egg or fish can provide extra protein.

Akara is deep-fried, so the amount of oil it absorbs affects its calorie content. You can still enjoy it while losing weight; just account for the portion and how often you eat it.

3. Beans With Bread or Rice

Beans with bread or rice can fit into a weight-loss diet, but portion sizes matter because all three contribute calories and carbohydrates. 

Make beans a substantial part of your meal, then add a moderate portion of rice or one or two slices of bread.

Ugu or cabbage can add volume, fibre, and other nutrients without contributing many calories. You don't have to stop eating Agege bread or rice; focus on building a balanced plate.

Curious about other Nigerian staples? Read our guide on whether pawpaw is good for weight loss.

Can You Lose Weight Just by Eating Beans?

Beans can help you lose weight because their protein and fibre keep you fuller for longer. But eating beans alone won't guarantee significant weight loss.

In a review of 21 trials, people who ate about 130g of cooked beans and similar foods daily lost just 0.34kg more over six weeks than those who didn't. 

That's less than half a kilogram in six weeks. If you're carrying excess weight and want to lose a significant amount, you may need more than changing what you eat.

You need a plan that combines balanced meals, regular exercise, and, where medically appropriate, weight-loss medication. 

At HueBeautyGlam, we’ve used this approach to support meaningful results among our clients.  

1. Adeife lost over 10kg on Mounjaro while following a protein-based meal plan.

2. Tessy lost 15kg on Mounjaro while managing insulin-resistant PCOS through a weight-loss plan that included daily walks and exercise.

3. Ifeanyi lost 10kg in eight weeks on Tizaro alongside a calorie-controlled meal plan.

4. Stella lost 17kg in 15 weeks on Tizaro while incorporating regular walks.

5. Mrs Vera lost 15kg in 13 weeks on Tizaro alongside gradual lifestyle changes.

6. Jennifer lost 12.1kg in 13 weeks on Mounjaro, going from 77.6kg to 65.5kg.

Their results are individual, not a guarantee of what you'll lose. The point is that beans can be part of your plan, but lasting weight loss often requires a broader approach tailored to your needs.

What If Diet Changes Alone Aren't Enough?

If changing your diet and exercising haven't helped you lose as much weight as you'd like, medical weight loss may be worth discussing with a healthcare professional.

In a feature published by Daily Times Nigeria, HueBeautyGlam founder Ann Mbene explained that one of the biggest changes clients notice with weight-loss injections is how they think about food.

“For many people, the biggest shift is mental, and they simply stop thinking about food all day,” Ann said. 

Medications such as tirzepatide and semaglutide act on hormones involved in appetite and fullness. They can help reduce hunger and make it easier to manage how much you eat, alongside changes to your diet and activity levels.

In the SURMOUNT-1 trial, participants taking tirzepatide lost an average of 15% to 20.9% of their body weight over 72 weeks, depending on the dose. In the STEP 1 trial, participants taking semaglutide 2.4mg lost an average of 14.9% over 68 weeks.

Both trials included lifestyle support, so medication doesn't replace balanced meals and regular exercise. These figures are trial averages, not guaranteed results.

Who Medical Weight Loss Is (and Isn't) For

Prescription weight-loss medication may be an option for adults with:

• A BMI of 30 or above.

• A BMI of 27 or above alongside a weight-related condition, such as high blood pressure or type 2 diabetes.

These medications aren't suitable for everyone. They should not be used during pregnancy, and specific medicines have additional contraindications. 

Some weight-loss medications may not be suitable if you or a close family member has had certain types of thyroid cancer or a condition called MEN2. 

Your weight loss consultant or healthcare professional will review your medical history to determine whether treatment is safe for you. 

Nausea, constipation and diarrhoea are common side effects of weight loss medications.

If you're considering medical weight loss, book a consultation with HueBeautyGlam to discuss your options.

Frequently Asked Questions About Beans and Weight Loss

Can I eat beans every day and still lose weight?

Yes, if your total calories stay in a deficit. Keep each portion around 150 g cooked, and go easy on the oil. HueBeautyGlam can build a meal plan around your favourite foods during a consultation.

Do beans help reduce belly fat?

Beans don't burn belly fat directly, because no food reduces fat from one area. 

They help indirectly by keeping you full on fewer calories, which supports overall fat loss.

Which beans are best for losing weight?

Oloyin, olotu and white iron beans are all cowpeas with similar calories and protein. How you cook them matters far more than which variety you buy.

Is moi moi good for weight loss?

Yes, moi moi can fit a weight loss diet because it's steamed, not fried. Measure the oil in the batter and add an egg or fish for extra protein.

Does beans make you fat?

Beans on their own don't make you fat; eating more calories than you burn does. 

Large portions cooked in lots of palm oil, or served with fried plantain, push a bean meal into excess.

Can I eat beans while taking Mounjaro or Tizaro?

Yes, beans are a good source of fibre and protein when taking either Mounjaro or Tizaro. 

Start smaller if you feel bloated; HueBeautyGlam's guide to foods to eat while taking tirzepatide shows how to build balanced plates. 

So... Is It Time to Get Support Beyond Your Plate?

Yes, if you've kept your portions and oil in check for a few months and the scale still won't move. Beans stay a smart, affordable part of that plan either way.

HueBeautyGlam offers weight loss consultations, cold-chain storage and nationwide delivery, with same-day delivery in Lagos. 

Chat with us on WhatsApp, call +234 907 718 7900, or visit House 7, Christo Court, Dpkay Estate, Orchid Road, Lekki 2, Lagos, 8am to 7pm, Monday to Saturday. 

See you in the next post :))