Almonds are heavy in calories and fat, but eating them sparingly with protein-rich foods like yogurt can help you lose weight.
A 2014 Journal of Research in Medical Sciences research found that 108 obese adult women who ate 50 grams of almonds daily lost more weight than those who didn't.
A 2017 Nutrition Journal study found that overweight and obese women who followed a reduced-calorie diet with walnuts lost similar amounts of weight to those on a diet without walnuts, but they also reduced their total and LDL cholesterol and systolic blood pressure more than the control group at six months.
Known for its cholesterol-fighting benefits, oatmeal is a perfect addition to any weight reduction regimen and your favorite yogurt.
A 2016 Journal of the American College of Nutrition study indicated that quick oatmeal lowered hunger, calorie intake, and satiety compared to oat-based cereal.
A teaspoon of flaxseed in your breakfast yogurt adds fiber and heart-healthy omega-3s, plus it may help you lose weight.
A 2017 Obesity Reviews meta-analysis of 45 randomized controlled studies indicated that flaxseed supplementation reduced waist circumference and weight.
A little grapefruit added to your morning yogurt can yield major benefits when it comes to your weight loss.
In a 12-week study published in the Journal of Medicinal Food, obese adults who ate fresh grapefruit, drank grapefruit juice, or received a placebo lost significantly more weight than the placebo group.