Ask any nutritionist or personal trainer: What you put onto your plate is so, so important for weight loss. But we're not talking about simply adding more veggies, fruits, and lean meats to your eating plan. There are certain foods that research has actually linked to speedier weight loss. Add them to your grocery list, and get ready to see the pounds drop.
Hummus
A study published the Journal of Nutrition & Food Sciences found that people who regularly eat this chickpea dip have, on average, eight percent smaller waistlines than those who don't. Why? It's packed with satiating fiber and protein.
MORE: 4 Easy Ways to Jazz Up a Tub of Store-Bought Hummus
Chocolate
No joke! In one study published in the journal Nutrition, higher chocolate consumption was associated with low abdominal fat. Study authors didn't speculate on the mechanism behind this, but previous research suggests that the antioxidants in dark chocolate may help increase your metabolism. Don't let this be an excuse to binge on the sweet stuff, though—moderation is key!
Oat Bran
Eating oat bran in the a.m. can help curb your hunger, according to research published in the journal Appetite. Just like with hummus, the fiber in oat bran plays a major role.
Tea
Calling all tea lovers! The catechins and caffeine in this superdrink may help your body oxidize fat faster (read: boost weight loss), according to a meta-analysis of studies published in the American Journal of Clinical Nutrition.
Prunes
Researchers from the University of Liverpool in the U.K. recently presented a study that found people who ate a handful of the fruit daily lost weight faster than people who didn't. The reason? Surprise, surprise: fiber!
Avocado
Pack yourself half an avocado as part of your lunch, and you'll feel full until dinner rolls around, according to a study in Nutrition Journal. The fiber, potassium, and healthy fats in the green stuff may curb your cravings so that you skip afternoon trips to the vending machine.
MORE: 5 New Ways to Use Avocado
Peanuts or Peanut Butter
Whoa: A study published in the British Journal of Nutrition found that adding either of these to your breakfast can help keep your cravings in check for up to 12 hours. Why? Peanut and peanut butter eaters in the experiment had higher levels of the hormone peptide YY, which makes you feel full after eating. Limit yourself to two tablespoons of peanut butter or an ounce of peanuts with your breakfast—the nutty goodness is also fairly caloric.
MORE: 6 Weight-Loss Foods Everyone Should Eat
