The secret to lasting weight loss does not come down to complicated calorie-counting and weight-loss gimmicks. Instead, it’s about working with your body’s natural hunger and sleep rhythms to curb cravings, burn fat, and send your energy levels soaring.

   1. Avocados

Rich in fibre, vitamin K, potassium and heart-protective folate, avocados have many health benefits. They may help keep cholesterol down, reduce the risk of heart disease, and macular degeneration, a leading cause of blindness. (more health effects of avocado)

   2. Nuts

They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories.

   3. Fish

A diet rich in omega-3 fatty acid can boost heart health, lower your risk of dementia, and improve your moors. As for weight loss, many omega-3 carriers are rich in protein.

 – And study after study confirms: Protein makes you feel full. You even burn more calories digesting protein than you do when you eat fats or carbs.

 – How to get your dose: If you aren’t eating plenty of omega-rich foods, think sardines, salmon, halibut, walnuts, flax seeds, and dark leafy greens, you should be! If you aren’t getting enough easily, you can take fish- or flax seed-oil supplement. (biological role of omega-3 fatty acids).

 4. Eggs

Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.

 5. Low-fat milk, low-fat yogurt, swiss cheese

A review of more than 90 studies in the journal Nutrition Reviews revealed a strong link between high calcium intake and improved body composition. When your calcium is low, your body secretes hormones that let you make better use of the calcium you have. Problem is, at the same time, your body signals fat cells to hold onto fat, including the fat in your belly.

 6. Apples

Apples are perhaps the most widely studied fruit, and the results of research into their benefits have been extremely positive. The most recent evidence focuses on apples’ phytonutrient compounds, including quercetin, catechins, phlorizin and chlorogenic acid—powerful antioxidants. (more health effects of apples)