These delicious and versatile
nuts contain filling protein and fiber, not to mention vitamin E, a powerful
antioxidant. They're also a good source of magnesium, a mineral your body must
have in order to produce energy, build and maintain muscle tissue, and regulate
blood sugar. "A stable blood-sugar level helps prevent cravings that can
lead to overeating and weight gain," says David Katz, MD, a professor at
the Yale University School of Medicine.
But what makes almonds most interesting is their ability to block calories.
Research indicates that the composition of their cell walls may help reduce the
absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with
approximately 160 calories. An empty Altoids tin will hold your daily dose
perfectly.

You won't find a more perfect
protein source. Eggs are highly respected by dietitians because of their
balance of essential amino acids (protein building blocks used by your body
to manufacture everything from muscle fibers to brain chemicals). We like them
because they keep our hands out of the cookie jar. Researchers at the
Pennington Biomedical Research Center found that when people ate eggs in the
morning, they felt less hungry throughout the day than when breakfast consisted
of complex carbohydrates like bagels. "The protein and fat in the egg may
be contributing to the feeling of satiety," says lead researcher Nikhil V.
Dhurandhar, PhD.

Try for: One egg a day, unless you have high blood
cholesterol, in which case you should check with your doctor first. (One egg
packs about 213 milligrams of cholesterol.)

Soybeans are a great source of
antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on
dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of
silken tofu into your morning smoothie. Liquid soy also makes a good meal
replacement: A study from the Journal of the American College of Nutrition
found that overweight subjects who drank a soy milk–based meal replacement lost
more weight than those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated)
soy protein daily. A half cup of steamed edamame contains about 130 calories
and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams.
Choose whole soy foods over products packed with "isolated soy protein"
— the latter may not provide all the benefits of whole soybeans.

A 2003 study in the journal Nutrition
found that overweight women who consumed three apples or pears a day for three
months lost more weight than their counterparts who were fed a similar diet
with oat cookies instead of fruits. "A large apple has five grams of
fiber, but it's also nearly 85 percent water, which helps you feel full,"
explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006).
Apples also contain quercetin, a compound shown to help fight certain cancers,
reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study
published in the Journal of Agricultural and Food Chemistry found that
the Red Delicious, Cortland, and Northern Spy varieties had the highest
antioxidant activity.

Most are loaded with fiber, every
dieter's best
friend. The more fiber you eat — experts say that it's best to get between 25
and 35 grams every day — the fewer calories you absorb from all the other stuff
you put in your mouth. That's because fiber traps food particles and shuttles
them out of your system before they're fully digested. Berries (and other
fruits) are also high in antioxidants, which not only help protect you from
chronic diseases like cancer but may also help you get more results from your
workouts. "Antioxidants help improve blood flow, which can help muscles
contract more efficiently," says Dr. Katz.

Try for: At least half a cup daily, or about 30
calories' worth. Don't limit yourself to the usual suspects, like raspberries,
blueberries, and strawberries. If you can find them, add boysenberries,
gooseberries, and black currants to the mix for excitement.

Their cancer-preventing
carotenoids won't help shrink your waistline, but their low calorie count
definitely will. One cup of spinach contains only about 40 calories, while a
cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber
requirement. Most leafy greens are also a good source of calcium, an essential
ingredient for muscle contraction. In other words, they help fuel your
workouts.

Try for: Three servings daily. Keep a bag of
prewashed baby spinach in your fridge and toss a handful into soups, salads,
pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach
for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli
and Chinese kale.

People who get their calcium from
yogurt rather than from other sources may lose more weight around their
midsection, according to a recent study published in the International
Journal of Obesity. The probiotic bacteria in most yogurts help keep your
digestive system healthy, which translates into a lower incidence of gas,
bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or
fat-free yogurt. Choose unsweetened yogurt that contains live active
cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

Researchers at Pennsylvania State
University found that people who ate broth-based (or low-fat cream-based) soups
two times a day were more successful in losing weight than those who ate the
same amount of calories in snack food. Soup eaters also maintained, on average,
a total weight loss
of 16 pounds after one year. "Plus, it's a simple way to get your
vegetables," says Susan Kleiner, PhD, RD, author of Power Eating
(Human Kinetics, 2001).

Try for: At least one cup of low-calorie,
low-sodium vegetable soup every day.

Seafood, especially fatty fish
like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids.
These uber-healthy fats may help promote fat burning by making your metabolism
more efficient, according to Kleiner. An Australian study showed that
overweight people who ate fish daily improved their glucose-insulin response.
Translated, this means that seafood may help slow digestion and prevent
cravings. If that doesn't hook you, consider this: Seafood is an excellent
source of abs-friendly protein.

Try for: Two four-ounce servings per week. Wild
salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If
it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can
get your omega-3's from flaxseed (grind and sprinkle on your cereal) or
walnuts.

Never heard of it? Pronounced
KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein
per half cup. Cook it as you would any other grain (although some brands
require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like
a cross between whole-wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of
your whole-grain requirements) per day. Try substituting AltiPlano Gold brand
instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and
Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.