You won’t find cottage cheese or rice cakes anywhere on this list—just real foods that keep you fuller longer.
Kick off your weight-loss efforts beginning with breakfast. A study in the New England Journal of Medicine found that eating a serving of yogurt daily was associated with weight loss over the four-year study span. It may be that the good bacteria in yogurt gets your gut in shape, which may protect against weight gain. For best results, stick to plain, unsweetened yogurts and add your own healthful yogurt toppings—chopped-up fruit and nuts, cinnamon, nutmeg, or vanilla. Here are more foods that boost your good gut bacteria.