If you're trying to shed pounds, consider this the ultimate guide to what you should be putting on your plate and the foods you should always keep in your kitchen. These good-for-you foods contain powerful nutrients and antioxidants that have been shown to help your body lose weight, feel full for longer periods of time, and have more energy. As a bonus, many have added benefits, too, such as preventing various diseases or reversing the signs of aging. Here are the 9 friendly most loss-weight foods, which are supported by science.

fruit

FRUIT

Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don't. Of course, correlation does not equal causation, so those studies don’t prove anything, but fruit do have properties that make them weight loss friendly. Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream. The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose. For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

Almonds

Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim. They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber and vitamin E. According to a study in the International Journal of Obesity, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead. To reap the benefits, Sass recommends using almonds to crust a lean protein such as salmon or sprinkling them onto salads and cooked veggies. "You can also whip them into smoothies or use nut butter as the base for a savory sauce seasoned with garlic and ginger," she says.

Chili Pepper

Eating chili peppers may be useful on a weight loss diet. The effect of chili peppers on your metabolism is real, says Sass. They contain a chemical compound called capsaicin that can increase your body's ability to burn fat (as much as 90 extra calories following a meal), and are also a good source of vitamin C. Capsaicin is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers. "You can add chili peppers to omelets or egg salad, sprinkle them into a stir-fry, or mix them into salad dressing, tahini, or guacamole," says Sass. "You might even stir a little chili pepper into melted dark chocolate to drizzle over fruit."

Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling. What’s more, these types of veggies also tend to contain decent amounts of protein. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. A great source of calcium and important cancer-fighting compounds, broccoli also has loads of filling fiber and will set you back only 30 calories per serving. If eating this cruciferous veggie makes you bloat , try steaming it first, which makes it easier to digest while still preserving the cancer-fighting ingredients that could be lost when you boil or cook it in the microwave.

Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.You may not think of them as a weight-loss food, but eggs are packed with protein, which helps curb your appetite. New studies show that they don't adversely affect blood cholesterol and don't cause heart attacks. What's more, they are among the best foods you can eat if you need to lose weight. They're high in protein, healthy fats, and can make you feel full with a very low amount of calories. One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours. Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels. Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

Almonds

Chili Pepper

Cruciferous Vegetables

Eggs

Beans and Legumes

Some beans and legumes can be beneficial for weight loss.This includes lentils, black beans, kidney beans and some others.These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. hey also tend to contain some resistant starch. The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly. Like chickpeas, kidney beans (also known as red beans) are a rich source of slimming resistant starch and contain more than 5 grams of satisfying fiber per serving. Because they're packed with omega-3s and calcium, the legume is also good for your heart. Enjoy them in a big bowl of chili, or make a bean salad with onions, peppers, and black and garbanzo beans.

Avocados

Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats. They also contain many important nutrients, including fiber and potassium. Is there anything avocados can't do? This creamy superfood (loaded with monounsaturated fats, potassium, magnesium, folate, and vitamins C and E) has been linked to improved vision, good heart health, and a reduced risk of certain cancers. And avocados can also help whittle your middle: according to one study, people who regularly consume them weigh less and have smaller waists than those who do not. Another study found that women who eat half an avocado at lunchtime might experience reduced food cravings later in the day. There are countless ways to enjoy the fruit (yes, technically it is one), but you can't beat the classic combination of whole-wheat toast with mashed avocado, lemon juice, and sunflower seeds. Sass also recommends whipping avocado into a smoothie, pureeing it with herbs and citrus juice to make a creamy salad dressing, or adding it to a veggie omelet.

Potatoes

White potatoes seem to have fallen out of favour for some reason. However, they have several properties that make them a perfect food, both for weight loss and optimal health. They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. There have even been accounts of people living on nothing but potatoes alone for extended periods of time. They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control. On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested. What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead. If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss. Sweet potatoes, turnips and other root vegetables are also excellent.

Lean Beef and Chicken Breast

Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up. Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes. According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women. The truth is, meat is a weight loss friendly food, because it's high in protein. Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day. Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet. If you're on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.

Beans and Legumes

Avocados

Potatoess

Lean Beef and Chicken Breast