In addition to being packed with protein (around 25 g per cup), full-fat cottage cheese is rich in linoleic acid, a fatty acid that’s tied to fat loss. A study published in The Journal of Nutrition found that a higher intake of protein and dairy products like cottage cheese helped overweight and obese premenopausal women lose fat and gain lean muscle. Top with some fresh raspberries for a mega dose of fiber—you’ll get a whopping 8 g from 1 cup.
Eating a 3/4-cup of legumes, like chickpeas, can help you lose nearly 1 lb in six weeks without making any other changes to your diet, suggests a March 2016 review in The American Journal of Clinical Nutrition. Instead of eating them plain, try roasting your chickpeas with extra-virgin olive oil, sea salt, and a generous sprinkle of cumin or smoked paprika for a boost of flavor. Yum!