1.Protein-rich foods,

.Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts, and seeds, require your body to use more energy to digest them. This is known as the thermic effect of food (TEF). One study found that eating a high-protein breakfast can help you burn up to 100 more calories throughout the day

2.Lean meats

Lean meats. Lean meats are a good source of protein and other nutrients, such as iron and zinc. They are also low in calories and fat, making them a good choice for people who are trying to lose weight.

3.Fish.

Fish. Fish is a good source of protein, omega-3 fatty acids, and other nutrients. Omega-3 fatty acids have been shown to boost metabolism and help reduce inflammation. Some good choices of fish for dieting include salmon, tuna, and sardines.

4.Eggs.

Eggs. Eggs are a complete protein, meaning they contain all nine essential amino acids. They are also a good source of choline, a nutrient that is important for brain health. Eggs can be eaten for breakfast, lunch, or dinner.

5.Nuts and seeds.

Nuts and seeds. Nuts and seeds are a good source of protein, fiber, and healthy fats. They can be eaten as a snack or added to meals. Some good choices of nuts and seeds for dieting include almonds, walnuts, and chia seeds.

6.Oatmeal.

Oatmeal. Oatmeal is a good source of fiber, which can help you feel full and satisfied. It is also a good source of complex carbohydrates, which provide your body with sustained energy. Oatmeal can be eaten for breakfast or as a snack.

7.Beans and legumes.

Beans and legumes. Beans and legumes are a good source of protein, fiber, and complex carbohydrates. They can help you feel full and satisfied, and they can also help you regulate your blood sugar levels. Beans and legumes can be eaten as a main dish or added to salads, soups, and stews.

8.Fruits and vegetables

Fruits and vegetables. Fruits and vegetables are low in calories and fat, and they are a good source of vitamins, minerals, and fiber. They can help you feel full and satisfied, and they can also help you lose weight. Fruits and vegetables can be eaten as snacks or added to meals.

9.Water

Water. Water is essential for good health, and it can also help you lose weight. Drinking water before meals can help you feel full and eat less. Water can also help you boost your metabolism.

10.Spicy foods

Spicy foods. Spicy foods can help you burn more calories. Capsaicin, the compound that makes chili peppers spicy, has been shown to boost metabolism and help reduce body fat.