We all know avoiding or limiting certain foods is essential in order to lose weight but did you know that some foods can actually help us in our quest to shed pounds? The following options aren’t magic bullets but consumed within a calorie-controlled diet there’s evidence that they help to speed up the weight loss process.

Almonds are a high calorie food but they’re also full of satisfying protein and fiber. According to a study published in the International Journal of Obesity in 2003, in a randomized 24-week trial a group who supplemented a low-calorie diet with 84g (3oz) almonds showed a 62% weight loss and a 50% waist circumference reduction compared to the control group. Only a small handful a day is needed.

Several studies indicate that apple cider vinegar (ACV) is a health tonic. Research featured in the Journal of Agriculture Chemistry and Food revealed that mice fed acetic acid (found in ACV) gained up to 10% less fat, while a 2008 Japanese study on humans resulted in less belly fat and lower BMIs for the group consuming ACV daily. Taking ACV in water before a high carb meal increases a feeling of fullness so it’s one way to eat less calories, and it also aids digestion and lowers blood sugar.

It may seem counterintuitive to eat a fatty avocado to lose some pounds but this ‘superfood’ is increasingly thought to play a part in preventing weight gain. A study published in Nutrition Journal found that eating half an avocado daily with lunch prevents snacking and regulates blood sugar levels – good news for diabetics and for people struggling to manage cravings.

Beloved of celebrities (Gwyneth Paltrow, pictured, and Salma Hayek), bone broth is hyped for its slimming and anti-ageing effects yet it’s not new – people have been consuming it for generations. It’s rich in vitamins and minerals as well as amino acids, gelatin and collagen – properties that help restore a leaky gut and reduce inflammation (a leaky gut may make it harder to lose weight while there’s a causal link between inflammation and obesity).

The prevailing belief that celery is calorie negative (i.e. you use up more calories eating it than it contains) was disregarded until 2016 when a British TV show tested out the theory. It found that when the presenter, Matt Tebutt, was placed in a metabolic calorie chamber he burned more calories than he gained by eating celery – and more again when he drank liquefied celery.

Cheese tends to be avoided by those on traditional diets because of its high fat content but a 2010 study published in the British Journal of Nutrition indicated that eating a modest cheese snack makes people consume less at their next meal. This is because cheese offers quality protein which, when eaten in moderation, is filling and balances energy and hunger levels.

Preliminary studies have shown that capsaicin, the compound responsible for the spiciness in chili peppers, triggers the body’s thermogenic process, turning unhealthy white fat into fat-burning brown fat. Sprinkling chili or cayenne pepper (around 1g) onto food can also curb appetite and quell cravings for fatty, salty and sweet foods. However, its effects seem to work better on people who don’t eat spicy food frequently.

The fat in coconut oil is thought to control appetite and increase energy. Known as Medium Chain Triglycerides (MCTs) small studies have signified that people who eat these fats eat, on average, around 250 less calories a day and see a reduction in waist size. Start with small amounts, replacing vegetable oil with coconut oil when cooking and in dressings, aiming to consume no more than 3-4 tablespoons a day.

Eggs are being appreciated again as an excellent source of choline and vitamin B12 and a source of energy and protein. Eating them boiled, poached or scrambled for breakfast can help us lose weight without even having to work at it, according to research conducted at America’s Louisiana State University in 2007. It found that of two groups of obese women, the ones who ate eggs in the morning rather than a bagel with the same amount of calories, lost 65% more pounds and more waistline inches.

Eating half a grapefruit before a meal can help your body burn fat more efficiently claims a study in the journal Metabolism. A different study on mice found that rodents fed fatty food then given grapefruit juice gained up to 18% less weight than those given water, indicating that grapefruit does have fat-burning qualities. The fruit interacts with certain drugs though, so check before consuming.

Leafy greens such as collard, kale and spinach are full of nutrients and can also help shift pounds because of their low calorie and high fiber content – a combo that allows us to fill up without taking in many calories. Add to meals or include in a smoothie or juice.

If you want to lose weight you don’t need to give up meat. Lean meat such as skinless chicken, tenderloin pork and sirloin steak provide high-quality protein for relatively few calories – up to 28g for a 3oz (85g) serving, about the size of a deck of cards. This is an excellent amount considering women should eat around 46g of protein daily and men 56g. The protein has a satiating effect that helps to prevent snacking, while the B vitamins in meat are essential for a healthy metabolism.

Like lean meat, fish can’t help you lose weight as such but eating this healthy protein-rich food will fill you up quicker and for longer, quashing the desire to eat more at meals and to snack.

There have been numerous promising small studies into the weight loss benefits of matcha tea, a concentrated powder form of green tea that’s popular in Japan. It’s high in the antioxidant catechin known as EGCG, which when ingested can lead to a reduction in appetite and body fat. Drink 1-3 cups a day in place of coffee, tea or unhealthy snacks.

There’s increasing evidence to show that antibiotics, growth hormones, herbicides and pesticides found in everyday food are having a detrimental effect on our health and weight. A study undertaken by the UK’s University of Newcastle proved that organic food has significantly greater levels of secondary metabolites – compounds such as carotenoids, flavanones, phenolics and resveratrol – that are linked to good health, lower weight and less body fat.

Just one portion of pulses a day can help us lose a modest amount of weight by making us feel fuller for longer, according to a study published in the American Journal of Clinical Nutrition. Add baked beans to breakfast, include beans in stews, soups and casseroles, throw some chickpeas into a curry or swap rice for lentils.

The jury’s still out as to whether there’s enough resveratrol present in red wine or red grape juice to aid weight loss (without having to drink liters of it). However, these drinks do contain the most amounts of this polyphenol, a type of antioxidant which studies have found turns unhealthy white fat into energy-burning beige fat.

A popular ingredient in Asia, where rates of obesity are lower, celebrity chef Jamie Oliver claimed seaweed helped him lose weight. This is backed up by research conducted at the UK’s Newcastle University, which showed that marine algae is not only low in calories and high in Vitamin C and iron, it contains a natural fiber called alginate, which impedes the enzymes in our gut that absorb fat. Sprinkle onto salads and into soups and stews.

Although curcumin, the antioxidant prevalent in turmeric, needs further study on humans it has been shown to suppress fat tissue growths in mice, according to a 2009 study from Tufts University, Massachusetts. Turmeric is also showing promising results as a food to fight the inflammation that occurs in obese people, which increases their risk of developing diseases such as cancer, diabetes and heart disease.

While creamy soups are best avoided, eating vegetable soup is an excellent aid to weight loss. Soup has a high water content and a low energy density (meaning it’s low in calories) and vegetable soup especially is full of fiber and very filling. Aim for homemade if possible.

Simply drinking a glass of water half an hour before meals has been shown to encourage weight loss. A 2015 study conducted by Oxford University found that middle-aged overweight adults who drank 500ml water 30 minutes before reduced-calorie meals for 12 weeks showed a “44% greater decline in weight” than those in the control group. It’s thought that water boosts metabolism and curbs appetite.