Milk, yogurt, and cheese
Secret fat-burner: Calcium
There are a lot of dairy myths circulating online, but as it turns out, milk really does do a body good—as do yogurt and cheese. A review of more than 90 studies in the journal Nutrition Reviews revealed a strong link between high calcium intake and improved body composition. In another study from the International Journal of Obesity, researchers reviewed 14 randomized controlled clinical trials and found that people who ate the most dairy had a 1.6-pound greater reduction in fat mass than those who didn’t eat much dairy. This is likely because calcium in milk decreases the levels of a vitamin that encourages fat cells to grow, making it easier to lose weight. (Find out the dairy myths you should stop believing.)
Oats and barley
Secret fat-burner: Fiber
Let’s settle this once and for all: As long as you eat the right kinds, carbs are actually good for you. In fact, they are one of the fat-burning foods you should add to your plate tonight. Enjoy a delicious barley side dish instead of white rice with dinner and you could be well on your way to shedding dangerous belly fat, according to a study in the American Journal of Clinical Nutrition. Eating whole grains keeps you full and stops you from overeating. Barley in particular is known to raise blood sugar slowly, so you skip the sugar spike and crash that leaves you hungry soon after a meal.