“Cutting back on Ben & Jerry's and Tostitos = one of the suckiest parts of dieting. But that doesn't mean you have to go hungry. (Never!)
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“People will go crazy and cut out whole food groups,” says nutritionist Jess Cording, R.D., “or be really intense with exercise without refueling appropriately. But it’s really important to give your body adequate calories and nutrients to take care of itself.”
That's where fat-burning foods enter the equation. TBH, grapefruit or hot peppers alone will not make you shed pounds—but they are packed with nutrients that will keep you full and fueled on your weight-loss journey. Your Instacart order awaits.
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“Nuts have healthy fat, fiber, and protein, which is a great combo to keep you energized and satisfied,” says Cording.
A quarter-cup of whole nuts or two tablespoons nut butter is a good max serving for most people. That many whole almonds, for example, nets you 200 calories, seven and a half grams of protein, 18 grams of filling monounsaturated and polyunsaturated fats, and four and a half grams of fiber, per the USDA.
Cording adds that some nuts (like walnuts) boast a tiny dose of ALA, an omega-3 fatty acid that may help tame inflammation.
Almond butter (2 Tbsp): 190 cal, 18 g fat, 6 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 7 g protein
#2. Eggs
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#3. Milk
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Milk offers tons of bone-building calcium (300 mg in one cup) and animal protein (eight grams)–and you don’t have to choose the low-fat varieties to enjoy those benefits.
In fact, Cording recommends opting for 2 percent or whole milk. “You’ll get more calories, but it tends to be more satisfying,” says Cording. “You actually absorb some of the nutrients better, including vitamins D and A, if there’s some fat in there.”
Per 1 cup whole milk: 161 cal, 8 g fat, 13 g carbs, 12 g sugar, 125 mg sodium, 0 g fiber, 8 g protein
#4. Yogurt
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The probiotics in yogurt can support a healthy gut and your overall wellness. “When your immune system is working well, your gut and brain talk to each other. If you struggle a lot with stress eating, maintaining good digestive health helps nourish a healthy gut so you feel calmer and avoid stress eating,” says Cording. Similar to milk, your best bet is to skip the low-fat varieties—go for full-fat Greek yogurt or Skyr instead.
Per 1 cup full fat Greek yogurt: 230 cal, 11 g fat, 9 g carbs, 5 g sugar, 80 mg sodium, 1 g fiber, 22 g protein
#5. Berries
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Because they’re loaded with fiber, these sweet treats help improve satiety and reduce cravings as you're burning fat. In one cup of blueberries, for example, you get fewer calories (about 84) and more grams of filling fiber (3.6) than in one large banana.
“Berries take up lots of space on a plate, so they’re visually satisfying,” says Cording.
What’s more, colorful raspberries, blueberries, and blackberries are all loaded with anti-inflammatory antioxidants that help support your immune system.
Raspberries (1 cup): 64 cal, 1.48 g fat, 14.69 g carbs, 5.44 g sugar, 1 mg sodium, 8 g fiber, 1.48 g protein
Blueberries (1 cup): 84 cal, 0.49 g fat, 21.45 g carbs, 14.74 g sugar, 1 mg sodium, 3.6 g fiber, 1.10 g protein
Blackberries (1 cup): 126.94 cal, 0.71 g fat, 13.84 g carbs, 7.03 g sugar, 1 mg sodium, 7.6 g fiber, 2 g protein
#6. Olive oil
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All cooking oils (with the exception of coconut oil) are chock full of monounsaturated fats, at about 14 grams per tablespoon, to promote fullness and keep you from mindlessly snacking. But olive oil is Cording’s all-around favorite option.
“It’s very satisfying and very versatile, and there’s lots of research around its benefits,” she says. She recommends it for basically any kind of cooking except frying, since it'll smoke up your kitchen.
Per 1 Tbsp: 120 cal, 13 g fat, 0 g carbs, 0 mg sodium, 0 g protein
#7. Avocados
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“Avocados are a really great combination of monounsaturated fats plus tons of fiber, which helps you to stay satisfied,” says Cording. They’re also an excellent source of potassium, which helps reduce water retention and bloat—always a welcome effect when you’re trying to burn fat.
Because they’re dense in calories, the official recommended serving size is one-third of an avocado, although Cording says half of a medium fruit is perfectly fine. Time for some avo toast!
Per 1/3 avocado: 200 cal, 16.67 g fat, 10 g carbs, 0 g sugar, 300 mg sodium, 6.7 g fiber, 3.33 g protein
#8. Fatty fish (salmon, tuna, mackerel)
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Fish is a great option to help build muscle and keep you full. One four-ounce serving of cooked wild salmon has about 29 grams of protein for just 200 calories. Salmon also has about nine grams of fat, mostly from heart-healthy omega-3 fatty acids, which studies show may support efficient fat-burning and reduce inflammation, says Cording.
Salmon (4 oz): 206 cal, 9.21 g fat, 0 g carbs, 63 mg sodium, 0 g fiber, 28.83 g protein
Tuna (4 oz): 209 cal, 7.12 g fat, 0 g carbs, 57 mg sodium, 0 g fiber, 33.9g protein
Mackerel (4 oz): 297 cal, 20.18 g fat, 0 g carbs, 94 mg sodium, 0 g fiber, 27.03 g protein
#9. Grapefruit
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“Grapefruit is a very low-calorie density food, so people feel they can fill up on one as an appropriate snack,” says Cording. It’s also high in antioxidants including vitamin C and beta-carotene to support healthy immune system function. Plus, it has a ton of fiber at three grams per fruit.
Per grapefruit: 74 cal, 0.25 g fat, 18.45 g carbs, 0 mg sodium, 2.7 g fiber, 1.35 g protein
#10. Green tea
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