1. Avocados
These little green guys are nutrition goldmines! They contain lots of the “good” fats—i.e. monosaturated fats—which fill you up, but don’t get stored as fat. This means you’ll feel full for longer, without gaining weight (whoot whoot!). Plus, one 2014 study from Nutrition journal found that people who ate half an avocado for lunch were more full until dinner than those who didn’t. Avocado toast, anyone?!
2. Black Pepper
Adding half a teaspoon of pepper to your meals can truly help you slim down. That’s because pepper contains a compound called piperine that helps fight the formation of new fat cells. Plus, other studies suggest that eating spicy foods in general may boost our metabolism, so your body will fight fat more quickly over time.
3. Apples
Not only does one a day keep the doctor away, it also keeps the pounds at bay, according to an October 2014 study published in the journal Food Chemistry. That’s because apples have non-digestible compounds—fiber and polyphenols—that promote the growth of good bacteria in your gut that may help you slim down. Aim for one apple per day (or two or three if you’re feeling ambitious!). Just be sure to eat them raw—cooking them destroys the polyphenols.
4. Almonds
These tasty nuts are great for your abs, as long as you snack on them in moderation. That’s because they’re filled with fiber and healthy fats, which is a great combo for curbing your snacking throughout the day. Stick with one shotglass per serving, plus a piece of fruit to get you closer to that “full” feeling, and you won’t overdo it.
5. Blueberries, Raspberries and Strawberries
Not only are berried jam-packed with antioxidants, they’re also loaded with fiber, which keeps you full for longer. Plus, they’re a healthy carbohydrate, which means that your body doesn’t turn the carbs into sugar and, thus, fat—it uses them for energy. Blueberries in particular have even been found to help break down abdominal fat.
6. White Fish like Tilapia and Cod
These white fish are packed with protein, which takes the most work for your body to break down compared to other macronutrients, fats, and carbs, meaning you won’t be as a hungry as quickly. As a result, protein helps your body curb cravings, so you’re less likely to take in unnecessary calories.
7. Green Veggies like Broccoli and Asparagus
You know they’re good for you—and your waistline—but why? All the fiber takes longer for your gastric juices to break down, plus it acts like a barrier that prevents sugars from entering your blood stream too quickly, which can lead to insulin resistance and belly fat accumulation.
8. String cheese
Holy cow (get it?)! Increasing your consumption of dairy foods and protein while you’re trying to slim down helps you lose weight and gain lean muscle mass, according to a 2011 Journal of Nutrition study. The reason is rooted in two key ingredients in dairy: whey and calcium. Whey contains a lot of leucine, an amino acid which stimulates the formation of new muscle proteins. And as for weight loss, it’s all about the calcium. It helps excrete fat in the intestine rather than absorbing it, meaning you’ll absorb less fat overall.
9. Pine Nuts
Sure, these babies are delicious sprinkled on hummus and in salad—but, they’re also a major hunger suppressant. 2006 research presented at the Experimental Biology convention found that having half a teaspoon of pine nut oil, which is about a handful of actual pine nuts, may help you ward off your need to feed for at least four hours because they boost appetite suppressors up to 60%.
10. Salmon
The delicious fish contains tons of monounsaturated fats, which can help you slim down. Why? Healthy fat keeps you full for longer. A study published in the journal Cell Metabolism found that your body converts unsaturated fats into a compound that curbs your hunger. Just be sure to get the wild kind, not the farm-raised kind, because the farm fish are full of antibiotics and other chemicals, which could harm your health in the long run.
