It’s been said that you can never outrun a bad diet, which means that what you eat can make or break your weight loss success. Not all calories are created equal, and if you’re trying to lose fat – stubborn belly fat, that is – you have to pay attention not just on how much you eat, but on what you eat as well. Not all calories are created equal, and they can have different effects on your hunger levels, your hormones, and how many calories your body is capable of burning.

Here are some of the foods you should incorporate in your diet to help you lose fat:

Whole eggs

Eggs are a nutritional powerhouse, but they were once feared for being high in cholesterol, so people opt to skip the yolk and eat the whites. Consuming whole eggs can help with fat loss as they are high in protein and fat. Also, they can keep you full for a long time. They are very rich in nutrients (most of which are found in the yolk) and can help you get all the nutrients that you need even while on a calorie-restricted diet.

Fatty fish

Eating fat to lose fat might not make sense at first, but it does. Just like eggs, oily fish helps suppress appetite for an extended period with relatively fewer calories, and it is loaded with high-quality protein, healthy fats, and essential nutrients. It also provides a significant supply of iodine, which is necessary for proper thyroid function to ensure that your metabolism is running optimally.

Fatty fish like salmon, trout, mackerel, sardines, and herring are also abundant in omega-3, which reduces inflammation.

Lean meats

Meats such as chicken breast and lean cuts of pork and beef are excellent sources of protein. Protein is the most filling nutrient, and a diet with much of it can make you burn up to 100 more calories daily. It also helps cut cravings, reduce your desire for late night snacking, and cause weight loss of up to one pound weekly. Make sure to limit your intake of processed meat and stick to unprocessed red meat, as it does not raise your risk of heart disease or diabetes.

Full cream yogurt

Full-fat plain or Greek yogurt is full of vitamins, minerals, and probiotics that promote digestion and good gut health. It also contains different types of protein, including casein and whey. Consuming high-protein yogurt helps offset your hunger, control your appetite, and lower your overall food intake. The full-fat variety also satiates you and has little to no added sugar.

A meal delivery service is an excellent way to make sure that you get all your nutrients and be within your daily caloric limit. Most meals are between 600-800 calories, prepared by a chef using the freshest ingredients. Consequently, you lose weight without depriving yourself of delicious food. You also no longer need to worry about meal prep because everything gets delivered fresh to you whenever and wherever you need it.