Lean Proteins Protein builds muscle, keeps you full longer, and takes more calories for your body to digest than fats and carbs. Multiply your body weight times .36 to find your recommended daily amount of protein. Lean, grass-fed beef Organic chicken breast Wild-caught tuna Wild-caught salmon Organic, pastured eggs Beans & legumes Tofu Tempeh Pea-based vegan protein powder Cruciferous Vegetables Choose veggies with high fiber and water content to fill you up faster with fewer calories. Broccoli Cauliflower Brussels Cabbage Boiled potatoes Celery Cucumber Zucchini Leafy greens Fruits Low-carb, water-rich fruits fill you up and provide hydration and antioxidants. Watermelon Cantaloupe Grapefruit Berries (all varieties) Grapes Oranges Kiwis Grapes Whole Grains Enjoy these complex carbohydrates in moderation and keep salt and other additions to a minimum. Quinoa Brown rice Millet Barley Oatmeal Popcorn Protein-Rich Dairy Provides extra protein and calcium, which will help you lose weight and keep it off. Low-fat cottage cheese Feta Goat cheese Greek yogurt (no added sugars or flavorings) Skyr Healthy Fats Eating healthy fats prompts your body to burn fat. These also contain protein and fiber, which will help quiet feelings of hunger. Avocado (in moderation, ¼ - ½ of an avocado per meal) Nuts (all varieties, in small portions) Olive oil (in moderation) Chia seeds Flax seeds Other Numerous studies show these items, in moderation, may help boost metabolism. Chilis Spicy peppers Hot sauce Sauerkraut Kimchi Kombucha Green tea Apple cider vinegar Dark chocolate (choose the highest percentage of cacao)