The best kept secret to losing weight is to eat.  For decades we have thought that you had to eat less to lose body fat. The real secret is not how much you eat but what you eat and when you eat it.  We are designed to eat and be lean.  Here are a few foods that are particularly good at helping you do just that.  I think you might be pleasantly surprised.

• Grapefruit – The fruit’s acidity slows digestion, meaning it takes longer to move through your system, and you’ll end up feeling fuller longer. People who are deficient in vitamin C cling more stubbornly to fat.  

• Cinnamon – This delicious spice slows the passage of food through your stomach. It also lowers your blood sugar levels by stimulating glucose metabolism.

• Chia Seeds – Chia seeds curb cravings, attacks “middle fat”, and gives you a full and satisfied feeling.  It is also very high in omega-3’s,  (which reduce inflammation, risk of heart disease, cancer, mood swings, dry skin, poor circulation and arthritis), high in protein, contains all eight essential amino acids, high in anti-oxidants, high in calcium, increases endurance and lubricates joints.  

• Dairy – Calcium in any typical form helps control hunger but when consumed in dairy products it is markedly more effective.  It appears that the other ingredients in dairy act synergistically with the calcium.  Consuming dairy immediately after a whole-body resistance training and again one hour later can increase fat loss and allow greater muscle gains.  

• Kefir – You might increase the benefits of dairy again by drinking kefir.  Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss.

• Avocado – Never fear this full-fat Mediterranean-diet staple: It’s teeming with healthy monounsaturated fats (also found in olive oil), which have been linked to lowered LDL cholesterol levels and weight loss

• Eggs – More studies support the growing body of research on the nutritional benefit of egg consumption including that eggs promote weight loss and aid brain and memory function. Please don’t dump the yolk.  That’s where all the nutrition is!

• Coconut Oil – The old weight loss paradigm of “fat makes you fat” just won’t go away.  Fats are necessary for absorption of many nutrients, protect organs, improve skin and leaves us feeling more satisfied.  

• Chocolate – Muscle building, blood pressure lowering, mitochondria revving, blues-chasing, antiviral, anti-allergic, anti-platelet, anti-tumor, and anti-Alzheimer.  Reduces heart disease by 37%, diabetes by 31% and stroke by 29% and might even make you smarter.  Best of all it is very satisfying and curbs appetite.  Eat chocolate that is at least 70% cocoa.  

• Pepitas – Pepitas is the Spanish word for pumpkin or squash seeds. High in omega-3 fatty acids, these seeds have been shown to decrease the body’s ability to store fat. They’re also high in protein and magnesium which helps curb cravings and strengthen muscles.  

• Apples – Apples are the perfect pre-dinner snack. Soluble fiber in apples, called pectin, reduces the amount of sugar and calories that’s absorbed into the bloodstream after a meal. Apple pectin prevents spikes in blood sugar that lead to increased fat storage. It will help you avoid the blood sugar “crash” that leaves you craving more food and can keep you satiated for up to two hours.

• Pine Nuts – Just a handful of pine nuts every day can help suppress hunger. Pine nuts contain pinolenic acid, a naturally occurring fat that stimulates cholecystokinin (CCK) and glucagon-like peptide (GLP-1), both powerful hormones that alert the brain that the stomach is full. These small nuts also contain the highest protein content of any nut, so they’re a great two-for-one deal!

• Watermelon – A recent study showed that women who ate water-rich foods lost 33% more weight in the first 6 months than women on a low-fat diet. Watermelon also contains vitamins A and C, as well as the “mother of all antioxidants,” glutathione, which is known to help strengthen the immune system.

• Fennel Tea – Fennel is known for its cleansing, clarifying flavor that helps reset taste buds and reduce cravings. It also boosts digestion, facilitating the absorption of nutrients, and reducing fat storage in the body.

• Chili Peppers – Capsaicin, the compound that gives these spicy peppers their zing, also curbs your appetite while you eat. Not only that, it raises your body temperature, which may boost your metabolism.

And you thought losing weight was about eating celery sticks!