Broccoli
Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too.
Brown Rice
Brown rice is a heartier, fiber-packed alternative to less than super white rice. A half-cup serving contains 1.7 grams of resistant starch, healthy carbohydrates that boosts metabolism and burns fat. Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.
Pears
Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn't. Ditch the peeler though the skin is where all that filling fiber is hiding.
Grape Fruit
Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week. A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It's also a good source of protein, and because it's at least 90% water, it can fill you up so you eat less.
