11. Chili peppers and cayenne

Capsaicin, the compound that makes chili peppers hot may mildly increase metabolic rate, research shows, which is of course welcome when you’re trying to burn fat.

“It won’t cause you to burn lots of extra calories or make you lose five pounds, but it can support a slightly higher metabolism,” says Cording. Plus, she says many of her clients find that adding heat to food with cayenne powder or full peppers helps them feel more satisfied and less likely to overeat.

Per chili pepper: 2 cal, 0 g fat, 0.2 g carbs, 0.2 g sugar, 78 mg sodium, 0.7 g fiber, 0 g protein

Per Tbsp cayenne pepper: 17 cal, 0.92 g fat, 3 g carbs, 2 mg sodium, 1.4 g fiber, 0.64 g protein

12. Dark leafy greens

Dark, leafy veggies contain loads of iron (1.6 mg, or about a tenth of your daily needs, in two cups raw spinach), which supports efficient oxygen transport throughout your body. So your green salad helps you maximize your workout by building muscle at the same time you’re burning fat, says Cording.

Per 2 cups: 7 cal, 0.12 g fat, 1.09 g carbs, 0.13 g sugar, 24 mg sodium, 0.7g fiber, 0.86 g protein

13. Whole Grains (Oats, Brown Rice, Etc.)

Carbs are your body’s go-to fuel source. People often cut carbs for weight loss, but regularly eating complex carbohydrates (oats, buckwheat, brown rice) actually helps your metabolism. “You’re less likely to struggle with cravings and you body works more efficiently because you’re well-fueled,” says Cording.

Note: If you’re choosing more processed grains like bread, be sure to check the ingredients label for “100 percent whole wheat” or “100 percent whole grain,” since products simply labeled “whole wheat” have part of the healthy grain removed during processing.

Per 1 cup of brown rice: 200 cal, 1.33 g fat, 42.67 g carbs, 0 mg sodium, 1.3 g fiber, 4 g protein

Per 1 cup of oats: 280 cal, 6 g fat, 50 g carbs, 100 mg sodium, 8 g fiber, 12 g protein

14. Quinoa

"Not only will quinoa satisfy any carb cravings, but it is also a good source of protein with six grams per serving," says Elizabeth Hurley, R.D. And that extra protein will help you maintain your goals since it's "crucial in maintaining muscle mass and fat loss while in a caloric deficit."

Quinoa is also a great source of magnesium (about 60 mg per half-cup serving), which helps promote sleep—something that's super important for weight loss.

Per 1 cup quinoa: 222 cal, 3.55 g fat, 39.41 g carbs, 13 mg sodium, 5.2 g fiber, 8.14 g protein

15. Beans and legumes

Beans and legumes are a great source of protein (seven grams in half a cup of black beans) to help build muscle, burn fat, and keep you satisfied. A massive dose of both soluble and insoluble fiber (seven grams total) also helps prevent blood sugar spikes for a slower, steadier energy burn.

“Fiber helps you build stool bulk, physically filling up your system when it interacts with water. It also helps things move more efficiently through your digestive tract, supporting digestive health,” explains Cording.

Per 1/2 cup black beans: 110 cal, 0 g fat, 21 g carbs, 10 mg sodium, 7 g fiber, 6.99 g protein

16. Whey protein

“Whey protein has been shown to support muscle repair, building, and retention,” says Cording. And since muscle burns more calories than fat, it helps support an efficient metabolism.

If you’re regularly lifting weights, she suggests adding a scoop of whey (or other protein supplements like pea, egg, soy, or casein) to shakes or oatmeal as a quick post-workout meal to get the most bang for your buck. Or, if you’re feeling extra creative, whip up your own protein fudge or energy bars at home.

Per scoop: 30 cal, 0 g fat, 0 g carbs, 13 mg sodium, 0 g fiber, 7.5 g protein

17. Cinnamon and cardamom

Certain spices, like cinnamon and cardamom, “have been shown to stabilize blood sugar levels, improve insulin sensitivity, and reduce the accumulation of belly fat,” says Kelli McGrane, R.D., of Lose It!

Plus, spices like cinnamon and cardamom add a touch of sweetness to a dish, without adding sugar—which can help it feel even more satisfying.

Per 1 Tbsp cinnamon: 19 cal, 0.10 g fat, 6.29 g carbs, 1 mg sodium, 4.1 g fiber, 0.31 g protein

Per 1 Tbsp cardamom: 18 cal, 0.39 g fat, 3.97 g carbs, 1 mg sodium, 1.6 g fiber, 0.62 g protein

18. Turmeric

Another fat-fighting hero: “Turmeric, which helps to lower inflammation and may prevent growth of fat tissue,” McGrane says.

Sprinkle a little bit of the spice on your dinner to help give it a major flavor boost.

Per 1 Tbsp: 29 cal, 0.31 g fat, 6.31 g carbs, 3 mg sodium, 2.1 g fiber, 0.91 g protein

19. Asparagus

“Asparagus is underrated,” says Tory Armul, R.D. In just one cup of the stuff, you’ll be fueling your body with 2.8 grams of fiber and only 27 calories. What makes it especially great, says Armul, is its surprising amount of protein—one cup has nearly three grams.

Per cup: 27 cal, 0.16 g fat, 5.2 g carbs, 3 mg sodium, 2.8 g fiber, 2.95 g protein

20. Chicken and turkey

Turkey, chicken, and other lean meats are a great source of protein, so you’ll feel satisfied, not hangry, says Cording.

All animal proteins are also a good source of tryptophan, which is a precursor to the neurotransmitter serotonin. “If you struggle with mood or stress, it’s important to boost the production of serotonin to stabilize your mood, curb emotional eating, and keep stress-induced snacking at bay," especially when you’re trying to lose weight, says Cording. But when it comes to portions, opt for a 100 gram serving, which is about the size of a deck of cards, for reference.

Per 100 grams of chicken: 107 cal, 1.79 fat, 0 g carbs, 0 g sugar, 67 mg sodium, 0 g fiber, 23.21 g protein

Per 100 grams of turkey: 125 cal, 4.69 g fat, 6.26 g carbs, 3.12 g sugar, 781 mg sodium, 0 g fiber, 15.62 g protein