A cup of black beans packs a whopping 15 grams of satisfying protein and doesn’t contain any of the saturated fat found in other protein sources, like red meat.
Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
There’s no reason to be afraid of eating fats—as long as they’re the right fats.
Oleic acid, a compound in avocados’ healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.
Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don’t know if they get enough of this essential nutrient.
Up your intake with salmon; it’s a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6
Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.
Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it’s bound to prevent weight problems too.
Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
Plus, brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.