Whole Grains
The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry.
Watch out: Sometimes bread labeled "wheat" has been stripped of all of its fiber and nutrients. Look for "whole grain" or "100 percent whole wheat."
Green Vegetables
If their vitamins and minerals don't persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you'll be satisfied with smaller portions later.
Watch out: Iceberg lettuce has almost no fiber. Fill your bowl with romaine, arugula, or spinach instead.
Peanut Butter
Who would have guessed that a kid-friendly food could be waist-friendly, too? PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size: Peanut butter does have a lot of fat, so limit yourself to no more than two tablespoons a day.
Watch out: Pick all-natural PB, which doesn't contain added sugar.
Dairy
There's a reason the woman in the yogurt commercial fits into her bikini: Calcium helps break down fat and may even prevent it from forming!
Watch out: Always pick low-fat or fat-free dairy over the full-fat versions.
Avocados
In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger, says Bowden.
Scarf down: Half a cup daily
Iced tea
"Tea, especially green tea, is rich in antioxidants that have been proven to speed metabolism," explains Mark Ukra, author of The Ultimate Tea Diet.
In fact, according to Swiss researchers, tea-drinking subjects burn a whopping 266 more calories per day than those who abstain.
For consummate calorie-torching, skip bottled teas — processing has depleted them of slimming nutrients. Instead, steep a tea bag in one cup of hot water for two minutes, then cool with ice cubes. Enjoy four cups daily.
Parmigiano-Reggiano cheese
This low-cal, calcium-rich treat activates the body's fat-burning hormones, say University of Wisconsin researchers. "Plus, because of its high protein content — it contains more than any other dairy product — you'll stay full longer," notes Dr. La Puma.
His slimming Rx: "Grate one ounce on soups or salads daily."
Cannellini beans
When it comes to resistant starch, a unique fiber that resists digestion, these legumes lead the pack.
Good news for you, because slower digestion means your body has to work harder — that is, burn more calories — in order to process your meal, explains Janine Higgins, Ph.D., lead author of a University of Colorado study on weight loss.
Battle the bulge with a half-cup daily.
Body fat you have met your match