5. Leafy greens– OK, so this technically counts as multiple foods, but these veggies are some of your best options. Whether it be spinach, kale, arugula, watercress, beet greens, or any others, you are feeding your body nutrient-rich foods that will make you feel satisfied with fewer calories.

4. Chia seeds- have been used throughout history in ancient civilizations as a source of sustained energy. With 11 grams of fiber, 4 grams of protein, 4,915mg omega-3 fatty acids, a number of vitamins, minerals and antioxidants in just 1oz, it’s no wonder this little seed will fill you up! Also, the fiber will feed the good bacteria in your gut, which has been shown to help with weight loss.

3. Extra virgin olive oil (EVOO)– is one of the healthiest sources of fat to incorporate in your diet and aid in weight loss. That’s right, eating fat won’t make you fat! This antioxidant-rich oil will help slow down the absorption of your food, and that means it can help balance your blood sugar, make you feel fuller faster and keep cravings at bay. Remember though like any fat, a little goes a long way- 1 tablespoon or so should do the trick at a meal or snack. Also be sure that your EVOO is truly what it says on the label. California Olive Ranch is an example of a brand we trust.

2. Organic skinless chicken– is the most protein-dense food on the planet, even more than beef, lamb, fish and other animal sources. Getting adequate protein helps your body burn excess fat and spare muscle stores. Protein will speed up metabolism and keep you satisfied with less food. We recommend organic, certified humane chicken because this will decrease your exposure to herbicides, pesticides, antibiotics, hormones, and will ensure you are supporting sustainable farming practices that provide a better quality of life to the animal.

1. Avocado- should be a staple in your diet whether you are trying to lose weight, maintain your current weight or you just want to eat optimally! In 1 avocado, there are a whopping 10 grams of fiber to fill you up and phytosterols along with heart-healthy monounsaturated fats to protect your heart. Research has demonstrated lower BMI, body weight and weight circumference in avocado consumers compared to those who do not eat avocado. So go ahead, add avocados to your smoothies, put some on top of an omelet, a burger, or even make chocolate avocado mousse (yum!).