Monounsaturated Fats

Almonds: One of these nuts contains just 7 calories and is crammed with protein and fat (the heart-healthy monounsaturated variety). This powerful combination prevents the blood-sugar fluctuations that can lead to overeating.
Eat them: Raw—whole as a snack or slivered atop salads.

Avocados: This fruit is a great source of slowly digested monounsaturated fat, which releases hormones that help you feel fuller longer. That might be why researchers found that people on reduced-calorie diets that included avocados were able to lose as much weight as those who reduced-calorie diets were avocado-free.
Eat them: Diced on baked potatoes.

Olive oil: It's filled with potent antioxidants that naturally nip inflammation, the cellular damage that contributes to the development of chronic disease. The condiment also is brimming with monounsaturated fat, which helps target belly flab.
Eat it: Mixed with vinegar, salt and pepper for a classic salad dressing.