9. Oatmeal
Oats are nutrient-heavy grains that can provide you with fiber, carbohydrates, and protein, and according to Best, oatmeal can be a helpful breakfast for your weight loss goals.
“Oatmeal is a complex carbohydrate that provides sustained energy and keeps you feeling full, preventing overeating,” says Best. “These complex carbohydrates release energy gradually, helping to sustain energy levels and prevent sudden hunger pangs that lead to overeating and weight gain.”
According to a report published in Nutrients, consumption of whole grains (like oats or brown rice) was linked to weight loss and decreased BMI. One of the main components that makes whole grains so healthy is their high fiber content. Research published in Annals of Internal Medicine found that increasing your fiber intake on a daily basis can help with weight loss, and with one cup of oats providing eight grams of fiber, this breakfast food can help your goals significantly.
10. Avocado
Get the mortar and pestle ready for some delicious guacamole, because guac’s base fruit—avocados—are known for being a healthy, fat-burning food.
“Avocados are rich in healthy fats and fiber, which can help control appetite and promote fat burning,” says Best. “The combination of healthy monounsaturated fats and fiber in avocados promotes feelings of fullness and can reduce the consumption of less healthy, high-calorie foods.”
According to a 2019 study published in Nutrients, participants at a “healthy weight” who consumed avocados ended up gaining less weight than those who didn’t consume this fatty fruit.
The main fat found in avocados is known as monounsaturated fat, and one research study published in Diabetes Care found that consumption of this fat can help prevent excess body fat.
