1.Oats
oatmeal is loaded with soluble fiber which helps reduce blood cholesterol by flushing those bad digestive acids out of your system.
The best kind of oatmeal to eat is unsweetened and unflavored. Oatmeal is also beneficial in fighting colon cancer and heart disease.
2.Almonds and Other nuts
A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calorie.
Salted nuts can be avoided as too much sodium raises blood pressure.
3.Eggs
Egg white can be taken as it contains more protein.
Vitamin B12 in Egg helps you to break down Fat cells.Yolk can be discarded due to Cholesterol level
4.Protein Powder
Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores.
Make that smoothie with fruit, yogurt, and low-fat milk  adding protein powder to a chocolate shake doesn’t make it health food.
5.Olive Oil
Olive oil is one of those “good fats”. In fact, it’s so good that it helps you burn fat and keeps your cholesterol down.
Olive oil is rich in monounsaturated fat, a type of fat that researchers are finding provide outstanding health benefits. One ounce of extra virgin olive oil contains about 85% of the daily value for monounsaturated fat.
So instead of taking a swig of orange juice in the morning, many dieters are picking up a bottle of extra virgin olive oil. Stay way from Hydrogenated Vegetable oil as they are filled with unhelthy trans fat.
6.Low Fat dairy Products
Researches showed that people who consumed 3 cups of fat-free milk gained less weight over the course of 2 years than those on low calcium diets.
So, not only do dairy products help you strengthen your bones, they can also play an essential role in burning that unwanted body fat.
If you are a regular consumer of milk and other dairy products, that’s great (as long as you don’t overdo it). Just watch your proportions and perhaps switch over to the low or no fat varieties.
7.Berries
Any form of Berries can be taken as they are filled with Fiber.But they contain added sugar too.So quantity restricted.
8.Beans
Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You’ll cut a lot of saturated fat and replace it with fiber.
Refried beans are high in saturated fat. Choose plain black, pinto, or other varieties instead.
9.Lean Meat and Fish
Your body burns more calories digesting protein than carbs or fat.Turkey is best but to cut down even more go for fish.
Go for tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs.
Cured meats and sausage have a lot of saturated fat.
10.Whole grains
Choose whole grains  their fiber keeps you from getting hungry.
11.Peanut Butter
PB is packed with niacin, which keeps the digestive system on track and prevents belly bloat.PB does have a lot of fat, so limit yourself to no more than two tablespoons a day.
Pick all-natural PB, which doesn’t contain added sugar.
12.Leafy Vegetables
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.
Iceberg lettuce has almost no fiber. Fill your bowl with romaine, arugula, or spinach instead.
13.Avacado
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 Bowl.
Half a cup daily is good.
14.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.
Grate one ounce on soups or salads daily
