Ah, the journey of weight loss—it’s a rollercoaster of emotions, isn’t it? You’re constantly second-guessing every bite, wondering if that extra spoonful of pasta is going to be the one that tips the scales. But what if I told you that some of the foods you’ve been avoiding like the plague might actually be your new best friends in the fight against flab? Yes, you heard that right! Some of the foods you thought were your enemies are actually allies in disguise. Let’s dive into the top 9 surprising weight-loss heroes that you’ve been missing out on.

01: Nuts

Nuts have a bit of a bad rap when it comes to weight gain. With fat content ranging from 46% to 76%, it’s easy to see why—“one bite of nuts, half a bite of oil” isn’t far off. But here’s the kicker: nuts are actually fantastic for weight loss! Studies have shown that adding nuts to your diet during weight loss can lead to better results and a more significant drop in BMI. Why? Nuts are packed with protein, which keeps you fuller for longer, and high in fiber, which helps maintain that satiety. Just remember, moderation is key. Aim for about 10 grams a day, which is roughly a handful. Trust me, your waistline will thank you.

02: Avocados

Avocados are another high-fat, high-calorie food that often makes an appearance in weight-loss diets. Despite their fat content, avocados are almost sugar-free and are loaded with fiber, just like nuts. This fiber helps keep you feeling full, which can curb those pesky cravings. Plus, avocados are rich in vitamins B1 and B2, which play a role in energy metabolism and can aid in weight loss. Some studies even suggest that avocados can help reduce abdominal fat in women. But, as with anything, don’t go overboard. Half an avocado a day is plenty.

03: Whole Milk

The word “whole” might sound scary, but don’t let it fool you. Whole milk only has about 3% to 3.5% fat, which translates to about 10 grams of fat per serving. It also retains all the essential fat-soluble vitamins like A, D, E, and K. And let’s be honest, whole milk just tastes better than low-fat milk. It’s more satisfying, and the calcium and protein it contains are great for weight loss. Aim for about 300 grams of milk or dairy a day, preferably before meals or as a snack to keep hunger at bay.

04: Eggs (with the Yolk!)

Many people ditch the yolk when trying to lose weight, thinking it’s the high-calorie part. But a whole egg only has about 70 to 80 calories, with the yolk accounting for 50 to 60 of those. The yolk is where all the good stuff is—it contains almost every vitamin your body needs. Plus, the protein in eggs is more effective when paired with the yolk, providing lasting satiety. One egg a day is a good rule of thumb, but feel free to have a couple if you’re active. And when it comes to cooking, opt for boiled or poached eggs to keep things healthy.

05: Pasta

Pasta might sound like a diet disaster, but not all pasta is created equal. Traditional pasta is made from durum wheat, which is higher in protein and fiber than regular flour. It has a low GI of 49, making it a great option for weight loss. It’s more filling and takes longer to digest, keeping you satisfied longer. Just steer clear of high-oil, high-salt versions. A simple sprinkle of salt and pepper is all you need.

06: Meat

Many people shy away from meat when trying to lose weight, fearing the fat content. But meat isn’t just about fat—it’s also a great source of high-quality protein. Studies have shown that increasing protein intake, especially with exercise, can help reduce weight and preserve lean muscle mass. Aim for about 120 to 200 grams of meat a day. Prioritize fish and seafood, which are lower in fat, followed by chicken and turkey (with the skin removed), and finally, include some lean red meat for its iron content.

07: Sweet Fruits

Fruits often get a bad rap because they’re sweet, but not all sweet fruits are high in calories. Take watermelon, for example. It’s sweet because of its high fructose content, but it’s actually low in calories—about 150 calories per pound. Other low-calorie, high-water fruits include cantaloupe and honeydew. Apples are another great option; a medium apple has less than 100 calories and is packed with fiber, making it very satisfying. Aim for 200 to 350 grams of fruit a day, which is roughly one to two medium-sized fruits like apples.

So, which of these weight-loss helpers surprised you the most? Share this with your friends and family—knowledge is power, and in this case, it’s also delicious! But remember, moderation is key. Enjoy these foods in balance, and you’ll be well on your way to a healthier, happier you.