Whole grains. Whole grains are rich in fiber. Eating whole grains allows our bodies to burn twice as many calories compared to when we eat unhealthy, high-fat processed foods. The fiber found in whole grains is important because that’s what makes us feel fuller for a longer amount of time, ultimately curbing our appetite. Good sources of whole grains: oatmeal, brown rice, whole oats, whole rye, and quinoa.

Lean meats. Lean meats are high in protein and contain less total fat and saturated fat than regular meat. They are rich in important vitamins and nutrients like vitamin B, which aids in our metabolism. According to the U.S. Department of Agriculture, lean meat is defined as containing less than 10 grams of total fat, and less than 4.5 grams of saturated fat, while extra lean is defined as containing less than 5 g of total fat and 2 g of saturated fat. The average adult needs about 60 to 80 grams of protein a day. Good sources of lean meat/protein: chicken breast, fish, turkey breast, shrimp, and tuna fish.

Green tea. Green tea is loaded with antioxidants, such as flavonoids and catechins, and has many health benefits. It is a great addition to add to your diet because green tea increases fat burning and boosts metabolism. Previous studies have shown that drinking four cups of green tea a day have helped people lose more than six pounds over the course of two months. Other health benefits of green tea include improved brain function, increased energy, decreased risk of breast, prostate, and colorectal cancer, lowers your risk for Alzheimer’s disease and Parkinson’s disease, lowers your risk of infection and improves dental health as it kills bacteria, may lower your risk for Type 2 diabetes, may lower your risk for heart disease, may decrease your risk of dying, and lowers your risk for obesity.

Lentils. Lentils are low in calories, have almost no fat, and are a good source of protein. They also contain beneficial nutrients like protein, fiber, iron, and complex carbohydrates. This is important because when we lack important nutrients, our metabolism slows down since our bodies are not getting what they need to function at its best. Eating just one cup of lentils contains about 230 calories and keeps you fuller for longer. Other health benefits of lentils include improved heart health, increased energy, lowers cholesterol, and improves digestion.

Hot peppers. Hot peppers contain a natural compound called capsaicin. Capsaicin is what gives hot peppers their spiciness which heats up your body and helps you lose weight. It also has many other health benefits including increased metabolism, increased energy, improves digestion, and regulation of carbohydrate processing. Good sources of hot peppers are cayenne pepper and hot sauce. Try adding as much as you can take to your any foods or recipes that you like for extra flavor and added weight loss.