While there is no magic recipe for weight loss, there are however certain foods that can help you reach your weight loss goals faster than others. The one common denominator these foods share is that they are high fiber, which helps you stay fuller longer. Add some or all of these foods into your weekly meal planning and you may find it’s easier to achieve your weight-loss goals this year.

Avocado

Avocados are rich in monounsaturated fatty acids, dietary fiber, potassium and phytochemicals. People who eat avocados tend to have lower BMI, body weight and waist circumference than people who skip this green superfood, per a study in Nutrition Journal. While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down. Snack on the trendy avocado toast by smearing some avocado onto a slice of gluten-free toast, throw avocado into a salad, add to an omelet, use in place of cheese on a sandwich, or make some delicious avocado chocolate pudding.

Lentils

According to a study published in the American Journal of Clinical Nutrition, all you need is one serving of lentils a day to lose weight thanks to their high protein content that combats hunger and nixes cravings.  Lentils are a great choice for vegetarians/vegans because they are a protein source that you can do so much with.  Aside from the common lentil soup, you can make a delicious lentil pate and use this to dip veggies, pita chips or whole grain crackers.  You can also mix lentils into a winter salad with roasted vegetables.  The possibilities are endless.

Nuts

As long as you don’t go nuts on nuts, they can be super beneficial in helping you lose weight. In a study published in the European Journal of Nutrition, researchers found that those who got their protein from nuts instead of animal products had less weight gain than those who never ate them. So consider this your permission to snack on peanuts, almonds, hazelnuts, pistachios, and walnuts — so long as you practice portion control. Not only are nuts a great source of fiber and protein, but they are loaded with healthy fat.  The key here is to eat them in moderation.

Broccoli

Beautiful, bountiful broccoli is one of my favorite winter vegetables.  It is hearty, filling, flavorful and my favorite – GREEN.  Broccoli is loaded with heart healthy fiber, a plethora of antioxidants, hence the beautiful color.  Add broccoli to casseroles, soups, stews and eggs.  Eat is as a side dish or create a main course.  Sweet potato, broccoli, cauliflower with coconut oil and hemp seeds is one of my simple “go to” fast food meals when I am pressed for time.

Blueberries

Scientists have begun studying blueberries and their potential to help reduce body fat. While blueberries have been well-documented for their cognitive and cardio-protective benefits, new research suggests that blueberries may change the way we metabolize fat and sugar. Recent study findings suggest that blueberries may influence genes which regulate fat-burning and storage, helping reduce abdominal fat and lower cholesterol. Virtually all health experts agree current weight control issues plaguing our nation are the result of excess consumption of non-nutritive, highly-refined foods, making blueberries a smart choice for weight loss and maintenance. Sweet, fat-free and delicious, one serving of blueberries provides as many health-promoting antioxidants as five servings of broccoli, a mere 80 calories and a host of vitamins and nutrients.