Out of sight, out of mouth. That's the rule when it comes to your kitchen: People who keep unhealthy food on countertops weigh up to 20 pounds more than those who don't, while those who stock nutritious stuff are up to 13 pounds slimmer, research shows. The take-home? Simply reorganizing your kitchen could help you lose weight without going on an extreme diet, cutting carbs, or doing a crazy juice cleanse. Moreover, none of those tactics can help you maintain weight loss as effectively as filling up on delicious, clean food does, experts say.
Where to begin? Here, we show you how to stock up on the foods that do double duty to burn fat and fight hunger, plus how to best use them to cut calories, junk, and, ultimately, jiggle from your body. (Lose up to 15 pounds WITHOUT dieting with Eat Clean to Get Lean, our 21-day clean-eating meal plan.)
MORE: 7 'Health' Foods That Nutritionists Avoid (And 25 Foods They Love)
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1
Eggs
The perfect portable snack, eggs pack 6 g of protein in only 70 calories and provide 7% of your daily difficult-to-get vitamin D. They're not just for breakfast: Hard boil them for on-the-go, add to salads, or scramble with veggies for a fast, low-cal dinner.
MORE: 14 Things You Didn't Know You Could Do With Eggs
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2
Raw sauerkraut
This fermented cabbage contains a high amount of the probiotics that studies show could be key for weight loss and a healthy metabolism. Be sure to choose the raw type, though—pasteurized kinds don't have probiotics. Add to sandwiches or salads.
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3
Apple cider vinegar
Whether you use it in salad dressings or chug a shot every day, ACV can help lower blood sugar levels, research shows, and may also help reduce cravings.
MORE: 6 Things You Need To Know About Apple Cider Vinegar
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4
Cultured butter
This European-style butter is sweeter, tangier, and more flavorful than regular butter, allowing you to use less and save calories. Better still: The culturing process adds probiotics for an extra health kick.
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5
Olives
These gems offer a rich, savory flavor and healthy, filling fat, all for only 20 calories per five. Try using instead of cheese to cut calories from salads, pasta, and omelets.
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6
Plain Greek yogurt
Creamy, rich, and satisfying, plain Greek yogurt is low in calories and high in protein and probiotics. Choose low- or full-fat over fat-free—the 0% stuff isn't as filling and can lead to overeating, studies show.
MORE: 6 Surprising Ways To Use Greek Yogurt
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7
Kimchi
This Korean-style fermented cabbage packs probiotics and heat—and that spiciness is a good thing, since eating hot foods may increase calorie burn and help you eat less throughout the day. Try adding to eggs or stir-fries.
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8
White miso
This salty fermented bean pasteinfuses soups, sauces, dressings, and marinades with intense flavor for very few calories. Unpasteurized miso also contains waist-slimming probiotics.
MORE: Miso-Turmeric Soup With Leafy Greens
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9
Lemons
Squeeze this fruit over chicken, fish, or veggies for bright flavor and nearly zero calories. And if you hate drinking plain water, a slice livens it up so you stay hydrated—crucial for keeping cravings at bay.
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10
Frozen berries
Make these your new go-to dessert (try them warm with yogurt) and cut calories while loading up on metabolism-boosting nutrients. Bonus: Organic frozen fruit is often cheaper than organic fresh.
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11
Frozen bananas
When frozen, these potassium-rich superfruits make any veggie smoothie taste like a creamy dessert. Or use them to make an incredible low-calorie ice cream: Just blend with a touch of your favorite milk and voila! No sugar necessary.
MORE: 8 Crazy Delicious New Things You Can Do With Frozen Bananas
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12
Nutritional yeast
This vegan favorite has a savory flavor that subs well for cheese when sprinkled on pasta, popcorn, and roasted veggies or stirred into soups and sauces. Why make the switch? You'll get 3 g of protein in 1 heaping tablespoon, plus a dose of energy-boosting B vitamins.
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13
Pumpkin puree
This low-cal Thanksgiving favorite can be used year-round to make anything more creamy and delicious. Just substitute it for the oil or heavy or sour cream in pasta sauces, stews, and baked goods to save significant calories and reap the benefits of healthy pumpkin to boot.
MORE: 10 Fast Recipes With PureedPumpkin
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14
Almond flour
Swap the refined stuff for this gluten-free flour in pancakes and baked goods and your treats will boast nearly four times more fiber and twice the satiating protein.
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15
Unsweetened cocoa powder
Add a tablespoon of cocoa to smoothies, oatmeal, savory sauces, or yogurt and you'll feel like you're eating something sweet for just 12 extra calories. Plus, research shows that those who frequently eat cocoa tend to have lower BMIs.
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16
Soup broth
Keeping reduced-sodium broth on hand makes it much more likely that you'll cook homemade soup—a slimming habit, since those who enjoy it regularly tend to weigh less than those who don't, research shows. Another option: Heat up bone broth and sip it like tea, which can help you feel full while giving you 9 g of protein.
MORE: 4 Things To Do With Bone Broth Other Than Drink It Straight Up
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17
Canned salmon
Stocking up on low-cost canned fish makes it easy to up your seafood intake while also getting a hefty dose of vitamin D and omega-3 fatty acids—nutrients that many Americans are deficient in but that are crucial for a healthy metabolism and weight loss. Choose brands like Wild Planet that source only wild-caught fish and use BPA-free cans.
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18
Canned tomatoes
Keep these on hand to add instant flavor to casseroles, stews, soups, chili, and pasta sauces. Fire-roasted varieties pack an umami punch for next to no calories.
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19
Coconut milk
Adding a splash to smoothies, soups, and stir-fries will make them incredibly creamy without using any high-cal cream. Or beat until stiff for a fast dairy-free whipped topping that has half the calories of the regular stuff (no sugar needed).
MORE: The Coconut-Matcha Smoothie That Beats Coffee
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20
Soba noodles
This Japanese staple is made from buckwheat, a high-protein, gluten-free seed. Use these noodles instead of regular pasta for a more filling meal, or try pairing them with broth and veggies for a beautiful one-bowl dinner that will beat any ramen dish in nutrition and hearty taste, hands down.
