Almonds and walnuts tend to get all of the healthy glory, but macadamia nuts are a great source of monounsaturated fatty acids, vitamin E, and fiber, all of which can translate to improved blood sugar control, White says. They’re also rich in energy-boosting B vitamins including thiamine, which can help you crush every fat-blasting workout that comes your way.
Remember, though, a handful of nuts contains about 200 calories and a single tablespoon of macadamia nut oil contains 120. So any nuts are best used as a replacement for other high-fat foods, rather than in addition to. Try subbing them in for meats, cheeses, and butter.
“The human body absorbs, digests, and utilizes the protein from eggs better than it does with any other source,” White says. That makes eggs a go-to for building muscle and giving your metabolism a bump. Bonus: Protein can delay how long it takes for food to travel from your stomach into your intestines, meaning you stay full long after each meal.
And don’t skip the yolks! Apart from protein, yolks are rich in weight-loss supporting vitamins and antioxidants. And (contrary to what you may have heard) more than half of eggs’ fatty acids are actually unsaturated. Even heart disease patients can consume three whole eggs per day without any negative effects on their cholesterol levels, according to one 2015 American Heart Journal study.