Chicken, turkey, and grass-fed lean beef keep you satisfied, reduce cravings, and balance blood sugar. Plant-based proteins including legumes, beans, and lentils are high in fiber and satiating.
Salmon is high in protein and omega-3s. Omega-3 fatty acids may help overweight and obese people feel fuller. Fish may keep you fuller longer than eggs and steak.
Shrimp reduces hunger by increasing cholecystokinin, a hormone that tells your stomach you're full. Shrimp and other shellfish contain zinc and selenium, which boost energy and immunity.
Lupini beans are strong in prebiotic fiber that feeds intestinal microbes. When gut bacteria are well-nourished, their quantity and type increase. A diversified and well-populated microbiome enhances gut health, making cells more insulin-responsive and reducing waist fat.
A rich source of prebiotic-resistant starch is unripe bananas, explains Landau. Prebiotic-resistant starch increases insulin sensitivity, preventing waistline fat buildup.
Raw oats are full of resistant starch—a type of starch that resists digestion—which is very weight loss-friendly. In the process of digestion, resistant starch releases byproducts that can make your cells more responsive to insulin, helping to reduce stubborn fat around your midsection.