Milk, yogurt, and cheese
Secret fat-burner: Calcium
There are a lot of dairy myths circulating online, but as it turns out, milk really does do a body good—as do yogurt and cheese. A 2016 review of 33 studies found that increasing calcium intake through supplements can reduce body weight in subjects who have a normal BMI.
And you don’t have to opt for low-fat versions. A 2016 study of 18,438 middle-aged women found that consumption of high-fat dairy, but not low-fat dairy, was associated with reduced likelihood of becoming overweight through the years. One theory why: Fat is satiating, so keeps you fuller longer.
Oats and barley
Secret fat-burner: Fiber
Let’s settle this once and for all: As long as you eat the right kinds, carbs are actually healthy. In fact, they are one of the fat-burning foods you should add to your diet—starting as soon as you wake up. A 2016 study in the Journal of the American College of Nutrition found that people who ate instant oatmeal at breakfast ate fewer calories later in the day, compared to people who ate a ready-to-eat breakfast cereal.
Eating whole grains keeps you full and stops you from overeating. Barley, in particular, is known to raise blood sugar slowly, so you skip the sugar spike and crash that leaves you hungry soon after a meal, notes a 2016 study from Lund University in Sweden.