11. Psyllium water
Psyllium husk is a raw compound that functions as a soluble fiber. It has many known health benefits, including reducing cholesterol, controlling blood sugar, and helping to keep you regular. However, several studies also show that psyllium helps to reduce hunger in order to lose belly fat and overall weight. One study reported in Nutrition Journal found that among individuals with type 2 diabetes, those that took psyllium daily for 8 weeks lost more weight and body fat compared to those who did not receive psyllium. Mix psyllium powder into water and enjoy it before meals or at the start of the day to help you feel satisfied for hours.
12. Milk
Skim cow’s milk packs in plenty of vitamins and minerals, as well as 8 grams of protein per 8-ounce serving. A major meta-analysis of human clinical trials reported in the journal Nutrients concluded that including milk as part of a calorie-restricted diet can result in greater weight loss and fat loss, as well as maintenance of muscle mass compared to when dairy is not included as part of a weight loss protein. The high-quality protein in milk helps you stay fuller longer, and the whey and casein protein are beneficial to retain muscle mass. To keep calories and saturated fat in check, choose skim or 1% milk.