Studies back this up: Researchers from Harvard, Case Western Reserve, and Brown Universities examined the eating habits of more than 7,000 adults over three years and found that people who ate low- or non-fat dairy products at least twice a day were 37 per cent less likely to become obese, compared to those who only ate them less than or equal to once a month. High levels of calcium in milk and yogurt help regulate fat metabolism, and increase the amount of fat released. Previous studies have also established a link between high dairy consumption and weight loss, specifically belly fat.
Skinny people eat high-fibre oatmeal or homemade granola in the morning, knowing it will kickstart their metabolism and keep them full until lunch. One study found that people who ate fewer than six grams of dietary fibre a day gained eight pounds more than those who consumed at least 11 grams, over a 10-year period. (A bowl of oatmeal topped with one small banana and a handful of sliced almonds provides about 11 grams of dietary fibre.) Other studies have found that overweight people who include oat-based foods into their diet tend to lose more weight than those who don’t, largely because oats help quell food cravings.
These oatmeal recipes are healthy, easy-to-make and oh-so-delicious!
If you think avocado is too “fatty” to be a weight-loss food, a study published in Nutrition Journal found that people who ate half an avocado at lunch reported feeling full longer and had less desire to eat more afterward, compared to those who skipped out on the fruit. The healthy monounsaturated fats help keep blood sugar levels stable, which is key to fighting hunger.