Chia Seeds

Chia seeds, which are small but powerful, are an excellent morning supplement. They're high in fiber and may absorb water to produce a gel in your stomach, which expands to keep you feeling fuller for longer. They're also high in protein, which can help to decrease stomach emptying and lower levels of ghrelin, the hormone that causes hunger.

In one research, eating chia seeds baked into white bread lowered hunger and blood sugar levels in 11 adults. A 12-week study of 19 adults found that taking 35 grams of chia flour daily lowered body weight and waist circumference significantly. In a bowl or mason jar, combine one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt to make a chia seed breakfast parfait. Allow approximately 30 minutes of soak to allow the seeds to swell, then top with a half-cup (74 grams) of your favorite berries. Chia seeds are also a tasty and healthy addition to tea, smoothies, and overnight oats.