Summer is the season of berries—and there are so many to choose from to sprinkle on your morning granola, snack on midday, mix into a filling smoothie, or add to a fruit crisp. These small fruits pack a serious health punch.

“Berries are one of the most nutritional dense fruits,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. “They are loaded not only with vitamins, minerals, and antioxidants but also with fiber!”

And if you’re on a weight loss journey, they’re an important fruit to have in your fridge. That’s because berries really beat all other fruits when it comes to dietary fiber content.6254a4d1642c605c54bf1cab17d50f1e

“Fiber is one essential nutrient you need to include more of in your diet when you are looking to lose weight,” explains Ehsani. “Berries provide feelings of fullness, as fiber-rich foods are digested at a slower rate than foods lower in fiber. This can help you from overeating at meal times and prevent you from reaching for more snacks throughout the day as well.”

She adds that foods rich in dietary fiber like berries provide a slow release of energy into your bloodstream over time, which keeps your blood sugar more stable.

“More balanced blood sugar prevents falls or dips, which is also important when trying to lose weight,” says Ehsani.

With that in mind, Ehsani says that the best berry to keep on hand if you’re trying to lose weight is raspberries.

How raspberries can support your weight loss journey

One cup of raspberries contains 65 calories, 15 grams of carbohydrates, 8 grams of dietary fiber, 5 grams of sugar, and 1.5 grams of protein.

“The reason raspberries are so high in dietary fiber is because the berry actually is composed of mainly little seeds,” says Ehsani. “One cup of raspberries contains 53% of your daily value of vitamin C, helping you support your immune system at the same time!”

She adds that most of the carbohydrates in raspberries are coming from the fiber, making them a naturally low carbohydrate food, which can assist when trying to lose weight. And since one cup of berries is under 100 calories per cup, they’re also a healthy low-calorie option when you’re trying to lose weight.

“Eating nutrient-dense, low-calorie foods like raspberries can be the perfect substitute when you’re craving something sweet, but looking for it not to pack too many calories,” adds Ehsani. “You can eat more of the low-calorie food in place of the higher-calorie ones.”

How to eat more raspberries

Looking for ways to add more raspberries into your diet? Ehsani suggests you can add berries to your smoothies, smoothie bowls, and on top of chia seed pudding or yogurt.

“Add it to your ice cream bowl, on top of your piece of toast or waffle in the morning, and add them into your bowl of muesli or cereal or oats,” she says.

Plus, you can make your own high-fiber jam (using fresh or frozen).

“Just mash your raspberries and mix with chia seeds and let sit. You will see the jam thicken as it sits, which you can then swirl into yogurt, spread on top of toast instead of regular jelly or jam,” says Ehsani. “Blend frozen raspberries along with a frozen banana, and it turns into a creamy soft-serve like healthy fruity soft-serve ice cream alternative.”

You could even add them to savory dishes! “Add berries to your grain and bean bowl or add them on top of a kale or spinach salad,” Ehsani recommends.

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Have you ever thought that weight loss gets harder as you age? This narrative has been perpetuated by diet culture for decades and can be a really defeating thought if you believe it.

New research suggests that our metabolism is unaffected by aging from 20 to 60 years old. Even then, metabolism only decreases by less than one percent a year after the age of 60. This is good news!

We have so much more control of our metabolism than we have been led to believe.

So, why does weight loss feel harder as we age? We often are busier, have more stress, and are deeply ingrained in our lifestyle habits. Quite simply, forming new habits becomes more challenging for many as we age.

There are a few key nutrients that are important to keep our metabolism running efficiently, making weight loss easier. Choosing foods that are rich in protein, vitamin D, and calcium will also work to build muscle mass, keep energy stable, and prevent bone loss.

What foods contain these nutrients working in our favor for weight loss after 40? Let’s dive in! Read on, and for more, don’t miss The #1 Best Protein to Eat for Your Heart, Says Dietitian.

This heart-healthy fish is rich in protein and omega-3 fats. Choosing a protein source at each meal helps keep you feeling full longer and thus may impact how many total calories you consume throughout the day.

We took the guesswork out of meal prep for you with this roundup of the Best Healthy Salmon Recipes for Weight Loss.

Aside from their protein content, eggs are packed with other powerhouse nutrients like vitamin D, choline, and iron!6254a4d1642c605c54bf1cab17d50f1e

While eggs have long been debated, the Framingham Heart Study, one of the largest cardiovascular-diet studies, concluded that differences in egg consumption were not related to elevated cholesterol levels or incidence of heart disease.

Most doctors feel safe recommending at least one egg a day, so if you feel hesitant, you might consider starting there.

RELATED: 4 Surprising Effects of Eating Egg Yolks

Greek yogurt packs a high-protein punch. Compared to other yogurts, Greek yogurt offers nearly double the protein per serving. One cup of Greek yogurt offers a whopping 17 grams of protein!

Pair your Greek yogurt with berries, granola, and a sprinkle of cinnamon for a balanced breakfast or snack that is designed to keep you full longer.

Edamame has been referred to as a superfood—and for good reason! This nutrition powerhouse is packed with protein, fiber, and a nutrient called phytoestrogen.

Phytoestrogens have been associated with mimicking the effect of natural estrogen in the body. This might pose a benefit for women in menopause who have decreased levels of estrogen in their body.

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It’s often said that if you want to lose weight then you should cut carbs out of your diet, leaving pasta, potato, and other carb lovers feeling a bit lost without some of their dietary staples.

While loading up on french fries and fettuccini alfredo certainly isn’t going to help lead to any weight loss, it’s not always the case that carbs only lead to increased belly fat. At least it’s not the case when you’re eating oatmeal, the most effective carb at helping to shrink belly fat, according to Trista Best, RD, a registered dietitian at Balance One Supplements.

“Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack,” Best says.

Oatmeal, an extraordinarily popular and filling breakfast staple, isn’t the only breakfast dish that can aid in your weight loss efforts, but it is one of the best options to start your day with because of its nutritional benefits. Not only is oatmeal the best carb to help shrink belly fat, but it also plays a role in lowering bad cholesterol, regulating blood sugar levels, and is packed with protein and fiber.

One of the ways that oatmeal helps to reduce belly fat is because you most likely won’t be overeating it, according to Best, as the fiber-packed carb helps you feel full.

“The fiber in oatmeal keeps you feeling full for longer, which can prevent overeating throughout the morning,” according to Best. And that’s not the only way that oatmeal helps to shrink belly fat.

“The whole grains keep your blood sugar stabilized, preventing spikes and dips that are associated with increased weight gain,” Best says. A recent study found that when a person’s blood sugar dips after eating, they’re hungrier quicker and tend to eat more.6254a4d1642c605c54bf1cab17d50f1e

Best says that one of the highlights of eating oatmeal is that it can be made in various ways, and many of the varieties can be prepared without adding extra calories.

RELATED: The Best Oatmeal Combinations for Faster Weight Loss, Says Nutritionist

“Healthy oatmeal can be made either savory or sweet without excess calories and when accomplished oatmeal can be the perfect breakfast for weight loss,” Best says.

The best way to eat oatmeal to help avoid the excess calories and result in shrinking belly fat is by not eating pre-packaged oatmeal and making your own instead with healthy toppings, like nuts, berries, and eggs.

“Some of the best toppings and mix-ins for oatmeal include nuts, cinnamon, blueberries, strawberries, and bananas,” Best says. “Savory oats can be made healthy by adding tomatoes, eggs, mushrooms, and spinach.”

RELATED: The #1 Carb That Can Help You Live to 100

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Staying lean as you get older gets harder and harder each year, especially if you’re over 50. A 2013 review by the Agency for Healthcare Research and Quality found that the average weight gain is 1-2 pounds per year–and while it may not seem like that much, over time that can quickly add up.

If you’re looking to maintain a lean physique as you age, the #1 eating habit you should do is to make sure you’re eating protein at every meal.

“One of the best habits to do after the age of 50 to maintain a lean body is to eat protein at each meal and snack,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.

Ehsani explains that this is key because it requires calories to digest protein.

“So when you go to eat a piece of protein whether it’s a piece of grilled chicken breast, fish filet, a hard-boiled egg, or a handful of edamame—these protein-rich foods temporarily rev up your metabolism when working to break down and absorb the protein,” she says. “Therefore, helping you preserve not only your muscle mass, bone mass, but also help keep you lean—the more muscle mass you have the less fat mass you have.”

Plus, she adds that muscle is more metabolically active than fat mass, which means the more you have, the more you could be burning throughout the day at rest or when exercising.

“As we age, our muscle mass slowly decreases as well as our bone mass, but one way to better preserve and prolong their health is by consuming sufficient protein at each meal too,” she says, which is also backed up by research.

To add more protein to your diet, Ehsani has a few suggestions for you. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“Are you eating enough protein and including a protein-rich food at each meal? Snack time? If you have a meal tracking app, you could also track it there too and see how many grams of protein you are consuming at each meal,” she says.

“If you typically have pancakes or a piece of toast for breakfast for example, what are you including with it? Are you adding a smear of peanut butter or almond butter or adding in an egg or two? If so, you might be good at breakfast when it comes to protein,” says Ehsani. “If you are just adding butter or cream cheese, that likely isn’t enough protein. If you are consuming a whole wheat pancake or sprouted toast for example, it might actually have a decent amount of protein, so it really depends on what you are eating.”

RELATED: 9 High-Protein Breakfast Ideas to Help You Lose Weight

“Do you include a source of protein at lunch and sufficient amounts of it? For most people, 3 oz of protein (or between 15-20 grams of protein per meal), which is equal to the size and thickness of a deck of cards is enough to include at each meal,” says Ehsani. “So if you’re just sprinkling some chickpeas on your salad at lunch, that might not be enough protein.”6254a4d1642c605c54bf1cab17d50f1e

“Are you just having chips? Or just having fruit? Try to add in hummus, a black bean dip or add a handful of pistachios, walnuts, pumpkin seeds, or a cup of cottage cheese,” suggests Ehsani.

RELATED: 9 Best High-Protein Snacks for Rapid Weight Loss

Remember adding more protein into your meals and snacks doesn’t mean you need to only eat animal sources of protein—you can get sufficient protein from eating plant-based sources of protein too like edamame, tofu, seitan, Greek yogurt, cottage cheese, nuts, seeds, sprouted grains or breads,” says Ehsani.

Finally, don’t rule out working with a Registered Dietitian Nutritionist to determine your specific protein needs and what your goals should be for protein intake. (You can find an RDN by visiting eatright.org, and clicking the “Find An Expert” tool.)

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It’s unexpected that something found at nearly every supermarket can be so versatile with its functionality, but apple cider vinegar can be used in so many different ways—as a preservative, in recipes, to help skin conditions like acne and warts, and even as a natural deodorant. The vinegar, which is made from fermented apple juice, can also help you drop a few pounds through its effect on appetite and gut health when it’s consumed before mealtimes.

The best habit to develop with apple cider vinegar in order to result in weight loss is to drink it before mealtimes, according to Trista Best, RD, a registered dietitian at Balance Once Supplements. Best recommends mixing apple cider vinegar into a beverage, like a glass of water, or just drinking it on its own as a daily habit to help result in weight loss.

“This is the quickest way to get in the benefits of ACV without needing to break down capsules or powders,” Best says.

That doesn’t mean that you should be pouring yourself an entire glass of vinegar to drink. A Japanese study found that participants who drank between one and two tablespoons of apple cider vinegar every day for three months saw modest weight loss after taking part in the study.

RELATED: I Drank Apple Cider Vinegar for a Month—and the Results Surprised Me

Registered dietitian Elliott Torsney, CPT, RDN, CDE says that the apple cider vinegar habit of drinking it before eating helps to lose weight because studies show that it works as an appetite suppressant, which can help you eat less at mealtimes. Torsney also said to be sure not to drink the mixture with meals, as it won’t be effective in helping your body to lose weight in that case. Instead, make sure to drink it before you eat a meal.

Best also notes that weight loss can occur after drinking apple cider vinegar because of the improved gut health that happens when the vinegar is regularly consumed.

“Apple cider vinegar may help repair or correct many gastrointestinal issues because of the antimicrobial, antiviral, antifungal, and pre and probiotic characteristics it exhibits,” Best says. “Each of these characteristics works together to improve and protect the gut’s health, which can result in effective weight loss efforts and more.”6254a4d1642c605c54bf1cab17d50f1e

This is effective because when the body’s gut isn’t working at its best, it can result in a slower metabolism and it can be more difficult to burn calories.

“When the gut isn’t working as efficiently as it should it can slow the body’s ability to digest and absorb nutrients, which can result in a slower metabolism and stalled weight loss,” Best says.

RELATED: 4 Eating Habits That Slow Your Metabolism After 50, Say Dietitians

Similarly, when the gut is working effectively it helps to burn calories at a higher pace, and increase weight loss efforts, according to Best.

Keep in mind

While apple cider vinegar can result in weight loss, it won’t do the job alone and won’t serve as a substitute for any healthy life changes. A tablespoon or two of apple cider before meal times must be combined with a healthy diet and regular exercise to maintain any consistent weight loss.

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If you are trying to lose weight quickly, you’re probably resorting to more “dramatic” ways to help you lose weight. And unfortunately, most may actually sabotage your weight loss goals long-term–and also come with negative health consequences.

“Rapid weight loss can lead to dehydration, it can slow your metabolism, and you may actually lose muscle instead of fat!” says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, registered dietitian nutritionist in Charleston, S.C. and member of the Eat This, Not That! medical expert board.

She notes that as a rule of thumb, people should shoot for 1-2 pounds of weight loss per week, “although this can vary based on many factors.” And the Mayo Clinic confirms that a “safe” amount of weight to drop each week is in fact 1-2 pounds.

While it is possible to lose more weight than that in one week, the methods you take to get there can help or hurt you. Here are five eating habits that will hurt your weight loss goals if you’re trying to drop weight quickly. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Cutting back on how much you’re eating likely means you’re drastically decreasing your calories, which may put your body into starvation mode.

“Your body may adjust its metabolism when food isn’t being supplied in adequate amounts, which can wreak havoc on your weight long term,” says Manaker.

Trying to lose weight quickly may also hurt your hydration efforts.

“Some people mistake thirst for hunger, and eat when they are actually thirsty. This can cause consuming too many calories that can lead to weight gain,” says Manaker.

Weight loss supplements are inefficient—and dangerous—when it comes to losing weight quickly. Especially if you’re solely relying on them to drop pounds.6254a4d1642c605c54bf1cab17d50f1e

“Supplements are not a magic bullet for weight loss,” says Manaker. “Taking supplements without modifying your diet will likely not result in the outcomes you want to see.”

RELATED: These 14 Popular Weight Loss Supplements Do Not Work, New Study Says

Some people may assume that cutting back on food still means they can imbibe–but it’s likely hurting your weight loss efforts.

“Alcohol can be loaded with empty calories, which can lead to weight gain,” says Manaker. “Plus, drinking too much alcohol can lower inhibitions, possibly causing people to make unhealthy choices when choosing what they eat.”

Most people assume that “fat-free” foods may hold the key to losing weight quickly. But if you cut out fat completely, you actually are missing out on its weight loss benefits.

“Fat has gotten a bad rap over the years, but healthy fats, like those from olive oil and avocados, can help people feel satiated and support weight loss goals,” says Manaker.

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Weight loss can be taxing on the body and the mind due to prolonged restriction. If you are struggling with feeling satisfied while also working on weight loss, you might consider including your favorite foods more frequently. In fact, research shows that the more often you include foods you enjoy, the more likely you are to stick with your diet plan.

When working on weight loss, think of calories as your daily allotted budget. As long as you spend mindfully, you can make just about any food work.

We have compiled a list of the most calorie-conscious burgers so that you can find ways to include your favorite fast food no matter your diet plan!

540 calories, 26 g fat (11 g saturated fat), 721 mg sodium, 39 g carbs (2 g fiber, 9 g sugar), 36 g protein

While Five Guys land a slightly higher calorie burger patty, they also serve larger portions of food, keeping you full for longer!

Their build-your-own option could be as low as 540 calories with the bun, patty, lettuce, tomato, onion, pickle, and mustard!

390 calories, 19 g fat (5 g saturated fat), 650 mg sodium, 39 g carbs (3 g fiber, 10 g sugar), 16 g protein

With only 390 calories in this world-famous burger, you can feel satisfied without feeling like you ate a huge meal!

375 calories, 20 g fat (6.3 g saturated fat), 650 mg sodium, 31 g carbs (7.3 g fiber, 1.4 g sugar), 17 g protein

Wendy’s Cheeseburger Deluxe happens to be their lowest calorie menu item clocking in at just 375 calories for the burger!

241 calories, 9.7 g fat (3.7 g saturated fat), 569.4 mg sodium, 26 g carbs (1 g fiber, 6.3 g sugar), 12.6 g protein

This classic burger at Burger King is 260 calories and is quite light in comparison to other options on the menu that can exceed 1000 calories each!

250 calories, 9 g fat (3.5 g saturated fat), 510 mg sodium, 31 g carbs (1 g fiber, 6 g sugar), 12 g protein

A list of the best burgers wouldn’t be complete without McDonald’s. In fact, McDonald’s traditional hamburger clocks in as the lowest calorie option with just 250 calories for the burger!

RELATED: 5 Worst New Fast-Food Burgers To Stay Away From Right Now

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Eating out and working on weight loss might seem like an oxymoron at first, but there are many chain restaurants that focus on healthy options that incorporate balanced options.

No matter where you end up for breakfast, focus on a few key cornerstones of balanced meals to make healthy choices:

• High volume, low-calorie foods: Fruit is your friend here. Order a dish that incorporates fruit for more volume, or add a fruit cup on the side to keep you full after your meal.
• Protein: Starting your day with protein keeps you full longer, balances blood sugars after meals, and burns more calories during digestion than other macronutrients.
• Swap out extras: Order your sauce on the side, focus on lighter fare options that are baked or grilled, and make an effort to choose dressings that are vinaigrette-based.

Here are the breakfasts to order, and for more healthy eating tips, check out these 45+ Best Healthy Copycat Restaurant Recipes to Try Tonight.

If you’re grabbing coffee, but planning on skipping breakfast, do yourself a favor and make it a properly balanced meal with one of their breakfast options.

Starbucks’ Turkey Bacon, Cheddar, and Egg White Sandwich is just 230 calories and super savory. You could order two and still have breakfast under 500 calories!

Choose a coffee option that is also lower in calories like an Americano or low-fat latte to pair with this option.

While Panera Bread is known for baked goods, its breakfast menu is pretty robust if you know what you’re looking for when you order.

Mix up your breakfast choices with their Greek Yogurt and Mixed Berries Parfait! This choice is great in the warm months, offers a hearty serving of protein and fiber, and will keep you more full than some of the higher-carb menu choices.

First Watch offers west coast brunch vibes that everyone will love. Many of its breakfast combos are served with mixed greens tossed in a house-made vinaigrette.

It’s a sit-down casual restaurant, but its attention to balanced meals will make your trip worth it!

I recommend the Tri-Athlete Meal, as it comes with a sautéed veggie egg white omelet and whole-grain toast. The entire meal is 500 calories for a high-volume, high-protein brunch.

One of America’s favorites doesn’t disappoint at breakfast time. Chick-fil-A has high-protein breakfast sandwiches that will keep you full for longer.

Its Egg White Grill Sandwich has grilled chicken, egg whites, and cheese on an English muffin for just 290 calories and 26 grams of protein!

Order their fruit cup on the side if you’re looking for more color to begin your day.

Tropical Smoothie has a super creative Flatbread option with banana, honey, peanut butter, and granola!

This option is a great way to mix it up if you are tired of eggs, turkey bacon, and other typical fat loss breakfast foods.

The meal is 590 calories total which is about the same as their traditional breakfast wrap. To make this option lighter, you could ask to leave off the honey and go light on the peanut butter.

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Trying to lose abdominal fat can be a frustrating process, but it isn’t something that can be rushed. Losing visceral fat, which is the harmful type of fat that sits around your abdominal organs, requires a steady change in lifestyle and eating habits.

For example, incorporating more fiber and protein, limiting your consumption of trans fats and added sugar, and exercising on a regular schedule can be a great place to start.

If your goal is to lose abdominal fat, there’s no one miracle food that can make that happen. It’s more so about making small changes in your diet and exercise routines in order to live a healthy, balanced lifestyle. One of the ways you can do this is by incorporating more vegetables into each of your meals.6254a4d1642c605c54bf1cab17d50f1e

Vegetables are high in fiber and other valuable nutrients and minerals, which make them an important food to include in your eating routine. And according to Courtney D’Angelo, MS, RD, author at Go Wellness, the best vegetable to help you meet your weight loss goals and shrink belly fat is spinach! 

“Spinach is loaded with nutrients, which makes it very nutritious and healthy for your body,” says D’Angelo. “It’s rich in Vitamins, minerals, and antioxidants – all of which have been linked to shrinking belly fat.”

Spinach is high in fiber

According to D’Angelo, one of the things that makes spinach one of the best vegetables for weight loss and maintaining overall health is its high fiber content.

“Additionally, spinach is a low-calorie vegetable, but also very high in fiber. Eating fiber helps you feel full and prevents overeating,” says D’Angelo. “Fiber also helps aid digestion and absorption of food, which will help keep your metabolism in check.”

It’s also high in protein

Along with its high-fiber content, spinach is also packed with protein as well. And to get the biggest boost of protein, some recommend eating it cooked, as one cup of cooked spinach equals about 5 grams of protein and one cup of raw spinach is less than one!

“Lastly, spinach also contains protein, which helps you reduce fat, build lean muscle, and feel full, just like fiber,” says D’Angelo. “Meeting your protein goals for the day is very important to shrinking belly fat, and spinach helps you get there.”

If you want to try cooking with spinach today, try a delicious recipe like this one. And for more healthy eating tips, make sure to check out 6 Best Foods that Melt Abdominal Fat.

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Losing weight and shrinking excess belly fat can be a long and exhausting process to actually see results. But looking at a diet that keeps you full and satisfied, while also contributing to shedding some extra pounds sounds like the perfect place to start for long-term changes.

Including more protein in one’s diet can foster weight loss in a number of ways. When combined with exercise, a high intake of protein helps build more lean muscle, and “lean muscle helps to burn more calories throughout the day,” Medical News Today reports.

However, high protein foods can also “help with weight loss by decreasing hunger and promoting a sense of fullness,” explains Brittany Dunn, MS, RDN, CD, who specializes in sports nutrition and has experience working with and educating athletes through Dunn Nutrition. High protein diets are extremely effective in weight loss, because “they preserve muscle mass and prevent decreased metabolism,” she says.

A common misconception when it comes to high protein meals, is that many people want to overcompensate with the intention of losing more body fat, explains Dunn. Many people believe that “food sources of protein are not enough to contribute to a high protein meal plan and that supplementation is necessary,” when in reality, “whole foods can provide enough and oftentimes, even more protein than expected,” she says.

You should be eating “between 1.6 and 2.2 grams of protein per kilogram of body weight” on a daily basis, if you’re working towards overall weight loss, according to the National Academy of Sports Medicine (NASM).

“Very few Americans consume inadequate amounts of protein,” says Dunn. “However, if you do find yourself struggling to achieve enough protein in your diet, here are some tips: thicken sauces or soups with blended legumes (such as lentils) or [layer] tofu and sweet potato curry over steamed veggies.”

To look into the nitty-gritty of what foods pack the best protein punch, here are six high-protein foods to help you reach your weight loss goals and shrink that waist! Then, for more weight loss tips, here are the Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

What may seem like an obvious choice, choosing specific meats as a source of protein in your diet can make all the difference when it comes to shedding fat. Lean meats in particular—such as skinless chicken, turkey, pork loin, bison, white flesh fish, salmon, and shrimp—will contain a high level of protein with low calories, healthy fats, and more often than not, less processed ingredients compared to red meat, Medical News Today explains.

When prioritizing eating lean meats, you can “limit the amount of saturated fat [you] consume to less than 10% of calories per day,” according to the U.S. Department of Agriculture (USDA) and the Dietary Guidelines for Americans.

What does this mean in terms of weight loss? When you consume more high volume foods full of nutrients, like lean meat that are lower in calories (generally), you don’t have to fill up on a larger portion to feel full and you will stay full for longer, explains Mayo Clinic.

Eating more fish like salmon and shrimp helps contribute sources of iodine and essential omega-3 fatty acids to filter good thyroid health and stable metabolism. Both of which support overall weight loss by helping keep overeating under control and also sustain fullness.

Another piece of the puzzle is how you cook your lean meats can help contribute to fat loss. To continue trimming excess weight, The Community Health Center (CHN) says “prepare your meat [by] grilling, broiling, or roasting to lower the amount of saturated fat.”

If you love a classic Italian Wedding soup, Dunn recommends subbing in some turkey meatballs to give you a leaner protein power boost. You also could also spice up your shrimp with a shrimp fajita salad or curled up in a wrap, she says.

For more meat options to choose from, take a look at The Best Forms of Lean Protein You Can Eat

A plant-based source of protein that you can throw into just about any meal for an extra boost — chickpeas.

“Chickpeas are what’s known as a complete protein because they contain all nine essential amino acids,” which play a key role in metabolism and body function, according to Cleveland Clinic. The high protein and fiber contents of chickpeas help to keep you fuller longer, which is important if you’re trying to lose weight and maintain it.

Chickpeas are also a great choice because they are considered a legume, which has the nutrient value of high protein foods as well as vegetables, according to a review in Nutrients. The review also points out that the vast nutrients in chickpeas have major effects on losing weight by controlling the body’s glucose and insulin responses. Both of which play their part in easing digestion and slowing down the absorption of carbohydrates, so you’re full of energy while consuming a low-calorie food.

One way to incorporate chickpeas more into your diet is by adding a “legume based hummus on sandwiches and wraps,” says Dunn.

Whole-grain foods are another group that has huge rewards in terms of protein. Quinoa for example—can act as a carb-like substitute for rice or pasta—is considered a complete protein, which is made up of the nine of the essential amino acids your body needs. The plant-based protein source will easily fill you up and support your fat loss goals, by contributing to building more muscle and a strong metabolism.6254a4d1642c605c54bf1cab17d50f1e

Quercetin and kaempferol, the two flavonoid plant compounds in quinoa, also help with weight loss by protecting your gut cells and supporting strong metabolites. Having strong metabolites will help fuel your metabolism to function efficiently in turning food into energy versus the alternative (fat). But, be careful what you pair with this protein-packed food because combining quinoa with high calorie and fatty foods could hinder your fat loss journey more than support it.

There’s nothing wrong with enjoying a healthy carb with high protein content, especially when you’re trying to lose fat. Black beans are a complex carbohydrate that is gluten-free and plant-based and sources both high levels of protein and healthy fiber. One study saw major weight loss results after including beans and legumes as a leading source of protein over the span of eight weeks.

The subjects of the study found they had lost significant body fat, reduced their waist circumference, and lowered their blood pressure and total cholesterol. Beans—especially black beans—can help lower the body’s leptin levels, also known as the hormone that regulates the appetite. With a controlled appetite and a body full of healthy protein and fibers, you have a greater chance of losing more fat over time.

Dunn recommends filling up on a protein-packed burrito bowl with black beans, grilled chicken breast, grilled veggies, and salsa. Another meal to help implement more beans in your diet is our Vegetarian Black Bean Omelet Recipe.

Dairy products don’t have the best reputation in supplementing a solid fat loss journey, but for many people consuming more dairy on a daily basis can potentially accelerate weight loss. Turning to fat-free milk, certain cheeses (such as cottage cheese), and low-fat Greek yogurt, can support your body’s need for natural dairy-based nutrients (such as calcium) and a high source of protein.

The Journal of the North American Association for the Study of Obesity conducted research on participants in a reduced-calorie diet consuming three to four servings of dairy (in different types) a day, over the span of 24 weeks and many lost a great percentage of total body weight.

“It’s clear from our research that the unique combination of essential nutrients in dairy foods has a powerful, positive impact on metabolism and weight loss,” said lead researcher Dr. Michael Zemel, Ph.D., the director of the UT Nutrition Institute, in the journal review.

The study found that the calcium levels paired with the reasonable protein properties in dairy products contribute greatly to weight loss as they speed up the body’s metabolism and improve natural energy storage.

Looking to sneak in extra protein? Try blending up a well-rounded smoothie with your choice of greek yogurt, low-fat milk (or a high protein non-dairy substitute), fruit, and veggies, Dunn says. If you’re not a big smoothie fan, she also recommends topping Greek yogurt with seeds/nuts, nut butter, and hemp hearts.

Whey protein, in its original form, is mainly found in dairy products like milk and cheese. It’s created during the curdling process of making milk and cheese and contains a total of eight protein groups and nine essential amino acids, explains Cleveland Clinic. The most important group of whey, in terms of fat loss, is the branched chain of amino acids (BCAA’s)—leucine, isoleucine, and valine—which foster significant muscle growth.

It’s highly recommended to consume whey protein for fat loss because it supplements more lean muscle throughout the body (similar to meat), which burns calories at a higher rate than body fat, says Dunn.

There’s a reason why whey protein is one of the most commonly used and researched protein powders on the market. While protein powder isn’t necessarily a food, it’s great for on the go and can be blended or mixed into so many staple meals and drinks that are already part of your diet (plus, the wide variety of flavors can add even more taste to your food intake).

Here are The Healthiest Protein Powders for Weight Loss.

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