So you want to lose weight, huh? No problem. Grab your grocery list. Whatever the length of your go-to list, we’re about to double it. That’s because when you pair certain foods together at the right time and during the right meals, you can supercharge your weight loss efforts more than simply eating one food alone.

The secret lies in making sure your meals contain satisfying nutrients like protein, fiber, and healthy fats. This one rule will set you up for success, preventing you from noshing on empty calories that do nothing to nourish your body (and which may even leave you hungrier than you were before eating).

And there’s no better time to double your weight loss efforts than during the first meal of the day: breakfast. Even better, it also happens to be the easiest. With so many healthy breakfast foods to choose from, we’re about to show you exactly which foods pair together perfectly to optimize your fat loss results.

Read on, and for more on healthy eating, don’t miss 7 Healthiest Foods to Eat Right Now.

Avocados are famous for their healthy fat content, but did you know that this fruit is also an excellent source of fiber? Half an avocado contains 7 grams of fiber or 25% of your recommended daily value of the nutrient! That might be why a Nutrition Journal study found that when people added half an avocado to their lunch, it decreased their desire to eat by 40% in the three-hour period following the meal compared to people who didn’t have avocados with lunch. Pair it with salmon, a fish that’s rich in anti-inflammatory omega-3 fatty acids and protein, and you’ll be well on your way to a healthier weight.

One of the 7 Amazing Benefits of Eating Oatmeal? It can help you lose weight. A Journal of the American College of Nutrition study found that when participants ate oatmeal for breakfast, they reported feeling more full, less hungry, had a lower desire to eat, and actually ate fewer calories at the next meal than those who ate cereal. Experts believe oatmeal’s hunger-busting properties are due in part to its high fiber levels, and a soluble fiber known as β-glucan, which has been found to slow the body’s digestion, helping you stay fuller longer. Add a couple of tablespoons of nut butter like peanut butter and you’ll add 8 grams of protein and healthy fats to double down on oatmeal’s satiating properties.

Grab yourself a container of a high-protein yogurt like Greek yogurt or Icelandic yogurt and a container of berries to help lower the number on the scale. Yogurt consumption is associated with lower body mass index, lower body weight/weight gain, smaller waist circumference, and lower body fat, according to a comprehensive review published in the International Journal of Obesity. Berries are the perfect complement to this high-protein food. That’s because blackberries, blueberries, strawberries, and raspberries are all rich in a class of antioxidants known as flavonoids, which studies have connected to weight maintenance. A BMJ study found that a higher intake of foods rich in these antioxidants may contribute to weight maintenance and the prevention of obesity.6254a4d1642c605c54bf1cab17d50f1e

Dump that bowl of cereal and crack a couple of eggs. Egg breakfasts have been shown to enhance weight loss when eaten in place of high-carb breakfasts like bagels, according to an International Journal of Obesity study. Season up your eggs with a few splashes of hot sauce. Researchers at Purdue University found that just half a teaspoon of red pepper was enough to reduce appetite and burn more calories after a meal. Scientists think capsaicin, the compound in chili peppers that gives them their heat, stimulates weight loss at a molecular level by altering key proteins found in fat.

Increasing your fiber intake will do wonders for your weight loss goals. In fact, one study published in the Journal of Nutrition found that when participants increased their fiber by 4 grams per day over what they consumed before the study, on average, they saw an additional 3 ¼ pounds of weight loss over the course of six months. Perhaps the most incredible part of the study was that participants weren’t instructed to change anything else about their diets—just to increase fiber by 4 grams per day. One easy way to do that is by tossing a tablespoon of chia seeds into your morning smoothie. That’s right—a single tablespoon of chia seeds contains 5 grams of fiber, exceeding the amount of fiber the researchers found to be associated with an increase in weight loss. In addition to fruit, make sure to add leafy greens to your smoothies. Greens like spinach and kale are incredibly nutrient-dense and high in many essential vitamins, antioxidants, and minerals necessary to keep your body functioning at its best.

RELATED: The #1 Best Toast Combination for Faster Weight Loss, Says Dietitian

Pair those weight loss-supporting frozen berries with another fat-burning ingredient: protein powder. Studies consistently support that increasing the protein ratio of your diet—by reducing intake of refined carbs—along with reducing total calorie intake can support weight loss and have metabolic benefits. What are you waiting for? Grab your blender and press go on one of The 25 Best-Ever Weight Loss Smoothies.

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Weight loss is not easy but with the right lifestyle choices—like eating well-balanced meals and getting enough exercise throughout the day, for example—you can potentially achieve wonderful results. But the best place to start is in the kitchen.

When it comes to losing weight, “your best bet is to eat proper proportions of all food groups to fuel your body in the right way,” advises Lauren Manaker, MS, RDN, LD, CLEC, award-winning registered dietitian and Eat This, Not That! Expert Board member. While there is no one food that will force you to gain or lose weight, there are some common food pairings that may not help in the long run.

Based on the ancient holistic science of healing from India, Ayurveda, certain food combinations should be avoided because they can cause inconsistent digestion and possible weight gain. According to Healthline, there are two main components that are believed to be why specific foods shouldn’t be combined. One, combining foods with different digestive enzymes can cause fluctuations in pH levels (or levels of acidity) in your gut. And two, combining foods that require different digestive speeds can also cause negative effects on health and the body’s digestive system.

Find out if your daily diet includes any of these common food pairings that are causing confusion in your gut or disturbing your digestion and hindering weight loss.

RELATED: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

When your digestive system is out of wack, your stomach lining can be damaged and weight gain can occur due to a mismanagement of calories. A combination of bananas and milk specifically, is one example of a food pairing that may cause a poor outcome for your body.

According to The Ayurveda Institute, even though “both of these foods have a sweet taste and a cooling energy, their post-digestive effect is very different.” Researchers from the institute explain that this combo can cause “confusion to the digestive system, which can result in toxins, allergies, and other imbalances within the body.”

This classic breakfast staple, that many enjoy, may not be as great of a choice as you may think. If you are combining two foods that are a part of the same food group, such as carbohydrates, you have a stronger chance of overeating one nutrient and missing out on overall essential dietary needs.6254a4d1642c605c54bf1cab17d50f1e

“Toast with jam is carbs on carbs. You are better off adding some nut butter to help provide some protein and healthy fats,” says Manaker. The overconsumption of processed, calorie-dense carbohydrates, in particular, can cause a spike in the body’s blood sugar (also known as glucose), she goes on to explain. Weight gain can be a result of too many carbs, as your body breaks down all the excess glucose into fat.

While this may break your heart to read, eating chips and salsa can possibly set you back in your weight loss goals. “I advise against eating foods that don’t have a balance of the aforementioned core nutrients (fiber, fat, and protein),” says Lisa Moskovitz, RD, CDN, another registered dietitian, CEO of NY Nutrition Group, and author of The Core 3 Healthy Eating Plan.

Unfortunately, the chips and salsa food combo not only has a high salt content but can also lead to overeating (and further weight gain), because of a lack of healthy fats or protein to help foster the body’s sense of fullness. Moskovitz suggests that eating excess calories—especially carbs and sugar—can contribute to weight gain over time. Instead, try dipping some low-sodium tortilla chips in guacamole to provide your body with a well-rounded combination of nutrients (e.i. healthy fats and complex carbs) and more satiety.

RELATED: What Eating Avocado Toast Does To Your Body, According to Science

A dish that brings comfort to our hearts, but is not at all supportive when you’re trying to lose weight. “Most canned tomato soups are surprisingly high in sugar, thanks to added high fructose corn syrup, and grilled cheese is high in fat and carbs, but offers little protein,” said Jennifer Christman, a registered dietitian at Medifast, in an interview with Woman’s Day.

If you consume large amounts of any kind of sugar, including high fructose corn syrup, the “unwanted calories that are linked to health problems, such as weight gain,” according to MayoClinic.

Plus, it doesn’t help that both, the cheese (in the grilled cheese) and tomato soup, contain sodium levels that are through the roof. High sodium foods tend to lead to other health problems besides weight gain—including high blood pressure, stroke, and heart disease—Harvard Health reported.

Research tends to support oatmeal as a prime contender in weight loss. However, “eating oatmeal and dried fruit alone will offer some fiber, but very little protein and fat.” Moskovitz explains, “this combo can also increase blood sugar and spike insulin, a potentially fat-storing hormone.”

“Instead, add in a lean protein and fats, such as Greek yogurt, nuts, and seeds to balance it out [and] keep blood sugar stable,” Moskovitz recommends this solution for better weight loss results.

RELATED: The Best Snack Combinations for Faster Weight Loss, Say Dietitians

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Want to lose weight fast? The solution is simple: Eat more. Although that may sound counterintuitive, there’s sound food combination science behind our recommendation. But before you get too excited and double-up on ice cream and cookies or sausage biscuits, realize this food pairing trick does have some caveats.

To burn belly fat, you’ll need to pair the right foods together on one plate. Thanks to their complementary nutrients, all the mighty duos below either fry fat, beat bloat, or ignite your metabolism. Why consume just one better-body food when you can eat two and double your weight loss efforts?

Check out our delicious food pairings below to discover some seriously nutritious ideas that boost your health and weight loss! Read on, and for more ideas on what to eat tonight, check out 22 Meals to Melt Belly Fat in 2022.

Carb pairing is a simple premise: eat a carb and protein at every meal. Why? Pairing healthy sources of protein and healthy complex carbs does more than aid with muscle recovery post-workout. It also keeps you fuller longer. Both protein and healthy fats slow your body’s digestion of sugars, helping to keep your blood sugar from spiking. In this pairing, bananas are your source of carbohydrates and peanut butter is your source of protein and fat.

Whether you squeeze a lemon over your sauteed spinach or add some juice to your morning smoothie, this dynamic duo is going to do wonders for your health. Why? Lemons are a source of vitamin C while spinach is a vegetarian source of non-heme iron. To increase the bioavailability of the dietary iron in the spinach, you have to add vitamin C (also known as ascorbic acid). Vitamin C enhances iron absorption, according to the International Journal for Vitamin and Nutrition Research.

Grab a pepper and a few eggs, and get crackin’! This mighty fat-frying duo is sure to help you fit into your skinny jeans in no time. Eggs contain a metabolism-boosting nutrient called choline, and peppers are a good source of vitamin C. What does vitamin C have to do with weight loss? Getting an adequate amount of the nutrient can help fight off cortisol, a hormone that causes fat to accumulate around the midsection. Chop some peppers, add them to a hot pan with some olive oil, add in two or three eggs and scramble them up to stay slim.

If you’re trying to lose weight, oatmeal topped with berries is another delicious fat-frying breakfast option you might want to consider. What makes the duo so powerful? They each contain insoluble fiber which, according to Canadian researchers, boosts levels of ghrelin—a hormone that controls hunger. Plus, berries are packed with chemicals called polyphenols that aid weight loss and can actually stop fat from forming. Adding this meal to your weekly repertoire is sure to help you see your six-pack before swimsuit season. And, believe us, the cook time is worth it. (Related: 7 Amazing Benefits of Eating Oatmeal)

Fight fat and banish bloating with a fruit salad comprised of honeydew and red grapes. Melon is a natural diuretic, so it helps fight the water retention responsible for making you look puffy even though you have a toned stomach. Red grapes add fuel to the better-belly fire because they contain an antioxidant called anthocyanin that helps calm the action of fat-storage genes. This dynamic duo makes for a delicious, healthy dessert and is sure to turn your two-pack into a six-pack—stat!

While a snack mix comprised of cereal and pretzels may taste good, it’s not going to give you that tight stomach you crave. Ditch the starchy carbs and replace them with a combination of pistachios and almonds. According to researchers, reaching for these nuts in lieu of carbohydrate-based foods can help speed the rate of weight loss. More good news: A study printed in The Journal of the International Society of Sports Nutrition found that the amino acid L-arginine, found in almonds, helps the body burn more fat and carbs during workouts, too. So while you’re doubling down on the workouts before spring break, make sure your diet is doing double duty, too!6254a4d1642c605c54bf1cab17d50f1e

You’ve almost reached your weight loss goal, but those last few pounds seem to be holding on for dear life. Ditch the last bit of flab with a daily dose of vitamin D-fortified yogurt (we like Stonyfield Organic). A Nutrition Journal study found that diets rich in both calcium and vitamin D can significantly decrease the amount of fat the body absorbs and stores. Why should you add a sprinkle of cinnamon to your container, you ask? Not only does it taste great, but it also contains powerful antioxidants that improve body composition and insulin sensitivity. Animal studies have also found that consuming cinnamon can ward off the accumulation of belly chub. Enjoy this tasty duo as a quick, on-the-go breakfast or an afternoon snack. Just make sure you’re choosing a pot with more protein than sugar.

If your monster appetite is making it difficult for you to trim down, consider making a sautéed side dish or salad with some olive oil and kale. How will eating these foods help you slim down? Not only is olive oil is rich in monounsaturated fats that help ward off hunger, and high-volume, low-calorie greens like kale help fill you up without filling you out. But the combination of healthy fat with vitamin-rich greens is essential for your body to absorb those fat-soluble vitamins. Vitamin K, in particular, is found in high levels in kale. Vitamin K is necessary to boost cell growth, blood circulation, and bone strength. The thing is, you need the fat from the olive oil to reap all these body-boosting benefits.

Slightly green bananas are rich in something called resistant starch. This type of starch not only boosts satiety but also—as the name implies—resists digestion. The result: the body has to work harder to digest the food, which promotes fat oxidation and reduces abdominal fat. What’s more, bananas are rich in potassium, a nutrient that helps banish pesky bloat that can make you look less trim and fit than you actually are. Pair this mighty fruit with spinach, a low-cal veggie that boosts satiety and aids post-pump recovery, to create a fat-frying smoothie in just seconds. Simply throw a small banana, two handfuls of spinach and a cup of organic 1% or carrageenan-free almond milk into a blender with a couple ice cubes, blend and enjoy!

Want to look slim and fit on the beach? Look no further than the ocean—or at least the beachside sushi joint. Pairing a tuna roll or a few pieces of tuna sashimi with ginger, the oft-overlooked pickled spice that comes on your plate, can help your abs shine through. Ginger accelerates gastric emptying, which helps diminish that “food baby” look more rapidly than other foods, and it also blocks several genes and enzymes in the body that promote bloat-causing inflammation. Tuna’s role on this team is important, too; it’s a prime source of docosahexaenoic acid, a type of omega-3 fat that can ward off stress chemicals that promote flab storage and down-regulate fat genes in the stomach, stopping belly fat cells from growing larger.

All fruits are healthy, but some fight fat better than others. And when you put the best of the best together in one simple fruit salad, you’ve got yourself a solid defense against health-harming flab. Apples are one of the very best sources of fiber in the fruit kingdom—and the nutrient is integral to reducing visceral fat. In fact, a Wake Forest Baptist Medical Center study found that over five years, for every 10-gram increase in soluble fiber eaten per day, visceral fat diminished by 3.7 percent. Watermelon, which is one of our best fruits for fat loss, adds fuel to the waist-whittling fire by improving lipid profiles and lowering fat accumulation. This dynamic duo makes for a delicious, healthy dessert or anytime snack, and is sure to turn your two-pack into a six-pack—stat!

While eating something that can make your belly bloated may not sound like the best way to lose weight, it’s actually a solid strategy. Eating a calorie-restricted diet that includes two daily servings of protein- and fiber-rich legumes aids weight loss more effectively than a calorie-equivalent diet that doesn’t include beans, a study in Arya Atherosceloris says. Besides tasting delicious, pairing beans with corn can help boost the slimming effects. Corn, like bananas, contains resistant starch, a type of carb that dodges digestion. In turn, the body isn’t able to absorb as many of the corn’s calories or glucose, a nutrient that’s stored as fat if it’s not burned off, aiding weight loss efforts. To reap the benefits, create a tasty corn and bean side dish. Combine salt- and BPA-free cans of corn and beans in a saucepan and warm over medium heat. Season with ground pepper and cilantro. Add the mixture to greens for a waist-trimming salad, use it as a flavorful topper for grilled chicken, or load the mixture into a toasted whole-grain pita pocket for a quick, on-the-go lunch.

Thanks to the popularity of low-carb diets, white potatoes have been unfairly blacklisted. However, a second look at the science reveals that the spuds are actually powerful hunger tamers that can help you lose weight. In fact, Australian researchers found that potatoes are actually more filling than fiber-rich brown rice and oatmeal! The root vegetable is also a good source of bloat-banishing potassium, so they can help you look slimmer almost immediately. But just because potatoes are a go doesn’t mean your favorite high-cal toppings also have the green light. We’re looking at you, bacon bits! Our suggestion: Enjoy half a baked potato with a bit of olive oil and fresh pepper instead. Piperine, the powerful compound that gives black pepper its taste, may interfere with the formation of new fat cells—a reaction known as adipogenesis—which can help trim your waist, zap body fat and lower cholesterol levels. It’s a triple win!

Ditch that layer of cold-weather chub with a slimming bowl of yogurt and berries. Consuming a combination of calcium and vitamin D—what’s typically found in a tub of vitamin D-fortified yogurt—can significantly decrease belly chub and fat absorption in overweight populations, a Nutrition Journal study found. To get similar results at home, start your day with some plain 2% yogurt and top it with fiber-packed raspberries. The fruit is a great source of insoluble fiber that boosts levels of ghrelin—a hormone that controls hunger. Plus, berries are packed with chemicals called polyphenols that aid weight loss and can actually stop fat from forming. Enjoy this tasty duo as a quick breakfast or afternoon snack.

Fish host long chains of omega-3 fatty acids, which help to lower triglycerides and reduce inflammation. They’re also great sources of muscle-building protein, and the more muscle you have on your body, the higher your metabolic rate. Throw garlic into the mix, and you have a lethal weapon for fighting belly fat. According to a study published in the journal Nutrition Research and Practice, women who ingested 80 milligrams of garlic extract a day for 12 weeks lost weight and reduced their BMI significantly.

Turn up the heat on your belly bulge by flavoring your chicken with a dash of cayenne powder. Protein-rich foods like poultry not only boost satiety, but also help people burn fat meals, according to a study by the Journal of the American College of Nutrition. In fact, the macro increased post-meal thermogenesis by 100 percent! If you thought it couldn’t get much better than that, think again! Researchers say that chili pepper can also help blast away stubborn belly fat! If you ask us, there’s no better reason to sprinkle some onto your chicken before it hits the grill.

Who needs Spanx when you can sip on a powerful brew? White tea works in three distinct ways to help strip away fat from your body. A study published in the Journal of Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells). The Add some lemon to your tea to boost your Vitamin C intake. Participants boosted fat burning by as much as 30 percent during a workout when they had adequate levels of vitamin C, according to one study. If there’s such a thing as a muffin-top-melting tea, this is it.

In a European Journal of Endocrinology study, researchers discovered that those whose diets were supplemented with insoluble fiber had higher levels of ghrelin, a hormone that controls hunger. And a cup of these little ruby jewels has 8 grams of fiber! Insoluble fiber helps feed the healthy bacteria in your gut, triggering the production of a fatty acid that reduces inflammation throughout your body. Pairing these fat-burning bullets with good polyunsaturated fats, like those found in walnuts, activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one-ounce serving, walnuts are one of the best dietary sources of those fats.

Pepita is the Spanish term for pumpkin seed, and if you consider them just jack o’lantern innards, you’re in for a treat. One ounce of seeds has eight grams of protein — more than an egg or almonds — and is rich in flat-belly nutrients like fiber, zinc, and potassium, which are key to muscle building and recovery. Sprinkle them in salads for any extra flat-belly fiber punch.

When it comes to weight loss, fat burning and fitness fuel, few foods are more powerful than yogurt. Why opt for Greek over regular? For one, Greek yogurt provides up to double the protein of regular yogurt for the same amount of calories, making it more satiating. Sweet potatoes, on the other hand, are the king of slow-digesting carbs, keeping you feeling fuller and energized longer. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. Use a dollop of Greek yogurt in place of sour cream for the combo’s fat-frying effects.

You see it sitting there every time you’re sitting around waiting for a massage. Spa water — a pitcher of ice water with sliced whole lemons, oranges or grapefruit — is a great substitute for sugary beverages. The citrus peels add d-limonene, a powerful antioxidant that stimulates liver enzymes, helping to rid the body of toxins and flush fat from your system.

Dark chocolate is more than a blissful dessert — it’s heavenly for your waistline. A recent study found that the antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood-sugar levels. A separate study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. To enhance the effects, try pairing your chocolate (at least 70% cacao) with some apple slices. The fruit speeds up your gut’s fermentation process, leading to an even greater reduction in inflammation and weight.

According to the Nutrition Institute at the University of Tennessee, consuming calcium-rich foods like ricotta can help your body metabolize fat more efficiently. Top it with berries, which contain polyphenols, powerful natural chemicals that can help you lose weight–and even stop fat from forming. In fact, in a recent Texas Woman’s University study, researchers found that feeding mice three daily servings of berries decreased the formation of fat cells by up to 73 percent! Mash 1 cup of berries and let them marinate in their own juices for an hour, then spoon them on top of ricotta for a belly-slimming dessert.

You might not think of these little beige bullets as a superfood, but it’s time to start. High in nutrients and soluble fiber, chickpeas are a prime weight-loss weapon, increasing feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin. And they blend flawlessly with extra virgin olive oil (hello hummus!), which may increase blood levels of serotonin, a hormone associated with satiety.

Cucumbers are about 95 percent water. Not only will they hydrate you, but they also boost your weight-loss efforts thanks to their H2O content and low calorie count. One medium-sized cuke contains only about 45 calories, so you can chomp away guilt-free, but alone they can be kind of a bore. For added flavor and fat-frying, try drizzling them with apple cider vinegar, which has been shown to “switch on” genes that release proteins that break down fat. In a study of 175 overweight Japanese men and women, researchers found that participants who drank 1 or 2 tablespoons of apple cider vinegar daily for 12 weeks significantly lowered their body weight, BMI, visceral fat, and waist circumference.

Hot sauce is rich in capsaicin, a compound that’s proven to suppress appetite and boost thermogenesis—the body’s ability to burn fat as energy. A well-cited study by Canadian researchers found that when men ate appetizers with hot sauce (which has zero calories per teaspoon), they ate about 200 fewer calories at later meals than those that did not. Drizzle this fiery condiment over eggs, and fat will sizzle. Eggs are great sources of the weight loss weapon arginine. Researchers found that administering the amino acid to obese women over 12 weeks resulted in a 7-cm average reduction in waist size and a 6.5-pound average weight loss, according to a recent study published in the Journal of Dietary Supplements.

Yes, you read that right; you have our permission to eat chips—so long as they are the nutrient-packed variety. We like Beanitos Black Bean Chips because they pack in more protein and fiber than a “regular” crisp. To boost the staying power of your snack, pair the sea salt-sprinkled treats with a 100-calorie pack of guac. Avocado—the primary ingredient in guacamole—packs healthy monounsaturated fats that contain oleic acid, which helps quiet feelings of hunger.

Though this creamy and sweet combination tastes indulgent, nutritionally it’s anything but. The raisins in Ezekiel bread provide natural sweetness, which helps nip sugar craving in the bud, while the vitamin B6 and manganese-rich whole grains help boost your mood, making it ideal for afternoon slump snack attacks. The nut butter contributes hunger-busting healthy fats and a solid hit of waist-whittling meat-free protein. To keep excess pounds at bay, be sure to buy varieties free of health-harming hydrogenated oils and added sugar.

Unlike the majority of crackers you’ll find in the grocery store, Triscuit’s Baked Whole Grain variety is made with just three ingredients, of which fiber-rich whole-grain wheat is the most abundant. Low-cost, protein-rich tuna makes for a tasty cracker addition and is a solid source of docosahexaenoic acid. This type of omega-3 down-regulates fat genes in the stomach, preventing fat cells from growing larger and keeping you on track toward your trim-down goal.

In addition to providing healthy fat, fiber, and weight-loss fueling protein to your plate, this savory duo is packed with belly-filling water, vitamin A (which helps the body synthesize protein), and magnesium, a mineral that helps boost lipolysis, a process by which your body releases fat from its stores. If you tend to snack away from home, look for single-serving hummus containers, and throw your veggies into a plastic snack bag to reap the benefits on the go.

Crunchy, filling (thanks to their high water and fiber content) and packed with nutrients, apples are one of the best weight loss fruits around. Smearing on all-natural peanut butter adds a creamy texture and slow-digesting, heart-healthy monounsaturated fats to the equation, which keeps your belly satiated until your next meal. Bonus: Peanuts are a top source of genistein and resveratrol, two nutrients that help diminish the action of fat-storage genes. Speaking of PB, check out Here’s What Happens To Your Body If You Eat Peanut Butter Every Day.

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