Foods for the Waist

Simply cutting calories seems to make people want to eat more, and more of the wrong foods. And hunger is hard to combat with willpower alone. Therefore: have food thay tends to keep you full and satisfied for a little longer and is backed up by research. What about these?

Eggs contain hunger-quelling protein (about 6 g per egg). A recent study found that women following a low-fat diet who ate 2 eggs for breakfast at least 5 days a week lost 65% more weight and averaged an 83% greater reduction in waist circumference. Low-fat yogurt is a great source of (breakfast-happy) protein too.

Almonds contain healthy monounsaturated fatty acids - fats that may keep your appetite sated for hours. Studies back this up - one found that after 6 months, dieters whose eating plan included almonds lost 63% more weight, lost 50% more body fat, and shrunk their waistlines 55% more than those on a high-carb diet. Note: Almonds are not exactly calorie free, so watch portions (28 almonds contain about 170 calories).

Avocados: A few slices with a little lime juice is rich and loaded with good nutrients, including healthy monounsaturated fats, vitamins and minerals like potassium and folate. Advocados are not calorie free; a few slices have between 50 and 75 calories and can make a salad or sandwich more satisfying.

Apples: One or two of these might benefit your waistline: One study found that subjects who ate one apple before every meal lost 40% more weight than those who did not. They are low in calories - about 65 for a medium-sized apple.

Oatmeal contains high amounts of soluble fiber, which slows digestion and keeps your digestion at work for hours. One study found that subjects who ate oatmeal for breakfast every day and also walked an average of 15 to 30 minutes daily lost about 10 pounds in 12 weeks.

Peanut butter. Peanuts are high in monounsaturated fats. Research has found that dieters who snack on peanuts or peanut butter lose more weight than those who don't. Try to stick with the natural kind of peanut butter without added sugar.