The 5 Best Weight Loss Foods out of 50 46-50

Super Slimming Foods

46-50

Spinach

This dark, leafy green has a long list of benefits: it's a rich source of iron, folic acid, vitamin K, vitamin C, lutein, and powerful antioxidants that can help fight diseases like ovarian and breast cancer. Spinach is also loaded with magnesium, which can lower blood sugar and insulin levels (aiding your body in weight loss as a result), according to a 2013 study.

Make spinach the base of a nutrient-packed salad, use it to top pizza, mix into pasta, or sauté on its own with garlic and olive oil.

Sweet potatoes

Like potatoes, sweet potatoes are a great source of slimming resistant starch, which triggers feelings of satiety. But they also boast nutritional benefits all of their own: just one baked sweet potato contains 438% of your daily vitamin A (versus 1% in a white potato), 37% of your daily vitamin C, as well as calcium, potassium, and iron.

They're also low-calorie (about 105 in a medium sweet potato) and contain 4 grams of filling dietary fiber, 16% of the daily recommended amount.

Vinegar

In addition to being low in calories, vinegar might also help prevent weight gain. A 2009 Japanese study found that the acetic acid in vinegar could increase feelings of satiety and prevent the accumulation of body fat.

"Vinegar is not only for salad dressing," says Sass. "Experiment with using it in slaws or chilled vegetable side dishes."

Water

Add this to your list of reasons to drink plenty of H2O: Because the symptoms of hunger are similar to those of dehydration, it's possible for your body to mistake thirst for hunger, tricking you into eating more than you need to.

Drinking enough water can help you stay slim, too. Research from the American Chemical Society in Boston found that having two 8-ounce glasses of water before a meal while also reducing portion sizes could help you lose weight and keep it off. Not to mention, water fills you up, curbing your appetite: "In addition to slightly boosting your metabolism, drinking water before meals has been shown to help you eat less without trying," says Sass.

Whole grains

Going gluten-free may be a popular trend, but unless you're actually gluten-intolerant or have celiac disease, plenty of reasons exist to continue eating whole grains. They're a tasty way to fill up on both soluble and insoluble fiber, which help you feel full for longer and keep bowel movements regular (oats, barley, and bulgur are especially high sources). Whole grains can also help prevent weight gain: in one study, women who ate whole grains like wheat germ and dark bread had a 49% lower risk of "major" weight gain over time.

Whole grains also boast a slew of other enviable health benefits: 2015 research found that older people who eat whole grains could have longer lives. And another study found that women who consumed two to three servings of whole grains everyday were 30% less likely to suffer from a heart attack.

The 5 Best Weight Loss Foods out of 50 41-45

Super Slimming Foods

41-45

Pumpkin

Pumpkin is packed with filling fiber (containing more than 20% of the daily recommended amount per serving) as well as potassium, vitamin B, and beta-carotene. And it's low in calories but naturally sweet, making it the perfect ingredient for guilt-free baked goods.

As an added bonus, pumpkin is great for your skin. It contains carotenoids, a plant pigment that fights wrinkles and helps protect skin from signs of aging. The zinc found in pumpkin seeds also has anti-inflammatory and antibacterial properties, which could help soothe sensitive or acne-prone skin.

Quinoa

Quinoa contains a hearty dose of the minerals iron and magnesium, which help give your body energy. And a one-cup serving of the grain boasts 8 grams of protein and 5 grams of fiber, increasing feelings of fullness. It's also gluten-free, making it a safe choice for people with celiac disease.

Confused at how to actually cook quinoa? The pseudograin (it's technically a seed!) is easy to prepare and extremely versatile—it's delicious on its own or in a salad, can be used to make burger patties or pancakes, or could even be baked into cookies and muffins.

Raspberries

Add a handful of these bright berries to your cereal or salad whenever you can: just half a cup delivers 4 grams of fiber, as well as 25% of your daily recommended amounts of vitamin C and manganese. Raspberries are also a great source of powerful antioxidants and are high in polyphenols, which can help reduce your risk of heart disease.

Red wine

Good news, wine drinkers. Thanks to resveratrol, an antioxidant found in grape skin, drinking red wine in moderation can be part of a healthy diet. Some studies suggest that people who drink wine have smaller waists and less abdominal fat than those who drink mainly liquor. And having one glass of red wine can increase your body's calorie burn for up to 90 minutes afterwards. The antioxidants in wine might even help your body prevent cancer and improve heart health. Just be sure to stick to no more than a glass a day—the calories can add up fast.

Salmon

Salmon is filled with monounsaturated and polyunsaturated fatty acids, which could help speed up weight loss: a 2001 study found that participants who ate more MUFAs lost an average of 9 pounds, while those who ate a primarily low-fat diet gained an average of 6 pounds.

Selecting protein sources that are rich in PUFAs (like salmon) instead of those that contain lots of saturated fat (such as red meat) could also help reduce visceral fat in your belly, according to a Swedish study.

The 5 Best Weight Loss Foods out of 50 36-40

Super Slimming Foods

36-40

Pine nuts

Compared to other nut varieties, pine nuts tend to be on the pricier side, but adding them to your shopping cart could be a good investment for your health. Research suggests that the fatty acids in these little nuts could increase satiety hormones, helping you feel full. They're also packed with vitamin B1 and manganese, a mineral that helps your body metabolize carbohydrates and protein.

Sprinkle them on salad, sauté with Brussels sprouts, or use them as an unexpected pizza topping (we love the combination of pine nuts with Brie cheese and sage).

Pistachios

Pistachios may be small, but these green-hued nuts contain as much potassium as a banana and are packed with lutein, an antioxidant that benefits your eyes and skin. They also have fewer calories than any other nut variety.

For greater slimming potential, purchase them unshelled: the process of removing the shells will force you to eat more slowly, giving your brain additional time to determine whether or not you're still hungry.

Plantains

Plantains are a slightly bigger, starchier, and less sweet member of the banana family. Like their cousin, plantains are a great source of resistant starch, containing nearly 3 grams in a half-cup when cooked.

Haven't prepared plantains before? It couldn't be easier: Sauté them in olive oil until they're slightly crispy to make plantain ‘chips' or bake with seasonings like lime juice and honey.

Potatoes

Because they're so carb-heavy, potatoes aren't often considered a health food—but you shouldn't pass on spuds. Potatoes are a great source of resistant starch, so eating them in moderation can help your body burn fat. They'll also keep you full: on the European Journal of Clinical Nutrition's satiety index, potatoes ranked number one.

Popcorn

With the notable exception of movie popcorn—which can contain upwards of 1,000 calories, thanks to all the butter drizzled on top—popcorn is a healthy, filling snack that's loaded with fiber and protein.

"In addition to all of the benefits of being a member of the whole grain family, popcorn is light and airy, so you can eat a large portion," says Sass. "About three cups of popped popcorn—the size of three tennis balls—has the same amount of calories as one small handful of chips or crackers."

The 5 Best Weight Loss Foods out of 50 31-35

Super Slimming Foods

31-35

Oatmeal

Oats are another terrific source of metabolism-boosting resistant starch, with 4.6 grams in a half-cup serving. And they're particularly good for your waistline when cooked: in a recent Nutrition Journal study, participants who ate 220 calories of hot oatmeal for breakfast reported less hunger later in the day than those who ate cold oat cereal.

Oranges

Like lemons, oranges are low in calories but contain plenty of fiber, helping you to feel full throughout the day and consume less overall. In fact, in a list of the most filling foods compiled by Australian researchers, oranges ranked the highest among fruits.

From January to April, keep your eyes peeled for blood oranges, a darker-hued winter variety of the citrus that contains a full day's worth of vitamin C as well as high levels of the disease-fighting antioxidant anthocyanin.

Peanut butter

Your favorite childhood snack is good for your grown-up self, too. Because peanut butter is a great source of protein and healthy fats, it can curb hunger and keep you feeling full long after you're finished eating. Having small snacks during the day that include a lean protein such as peanut butter with complex carbs (like an apple or banana) can also help keep your metabolism running smoothly.

Another reason to indulge: Research suggests that eating peanut butter as part of a healthy diet could benefit your heart and maybe even lengthen your life. Just be sure to carefully read the nutrition labels on the jar and choose a brand that doesn't have any added sugar and contains only peanuts and salt.

Pears

Like apples, pears are a great source of antioxidants and fiber (just one contains 15% of your daily recommended amount). According to one study, women who ate three pears a day consumed fewer overall calories and lost more weight than those who did not.

Pearl barley

Pearl barley is a type of barley that has been polished to remove the hull and outer bran layer, which helps it cook more quickly. Another great source of fiber and slimming resistant starch (nearly 2 grams per half-cup serving), pearl barley helps increase feelings of satiety.

Because it's such a hearty starch, pearl barley is delicious in stews and soups.