Use these 8 foods to facilitate you lose weight. Several fruits, grains, vegetables, and dairy products stand out as nutritional superstars, according to the newest research.

Consider incorporating these foods into your daily meal plan:

1. Watermelon:
It's not only delicious, but packs a thump of antioxidants like vitamins A and C. It also contains a plant chemical found in studies to lower your peril of cancer, age-related vision loss and heart disease due to macular degeneration. Just as rewarding: One cup of cubed watermelon contains less than 50 calories.

2. Avocado:
This extremely resourceful fruit can be used in sandwiches, salads, and guacamole. Filled with heart-healthy monounsaturated fats, avocado is a healthy alternative to mayonnaise and it can help lower "bad" LDL cholesterol levels. One-quarter of a medium-sized avocado includes 65 calories.

3. Sweet Potato:
A medium-sized sweet potato fulfills your daily requirement for vitamin A and gives 4 grams of fiber. And you'll save the half calories compared with white potato: A medium-sized sweet potato has only 150 calories compared to nearly 300 for a white.

4. Salmon:
The other fatty fish like mackerel, tuna, and lake trout, is a great source of Omega-3 fatty acids, which have been shown to reduce the danger of heart disease. At only 160 calories for a 4-ounce serving, baked or broiled salmon is the great main course for those watching their weight. Add steamed broccoli and a sweet potato for a nutritious, low-cal meal.

5. Raspberries:
They're a terrific dessert when paired with simple yogurt and a great natural way to broken those sugar cravings while keeping your calorie count to a least amount. A 1-cup serving of fresh berries contains just 60 calories. Raspberries are also a great source of B vitamins, flavonoids, fiber, and vitamin C.

6. Onions:
A cup of chopped onions contains 60 calories and using them in stir-fries, soups and casseroles is an immense way to integrate the plant chemical quercetin into your diet. Quercetin has been found to have "antioxidant properties and anti-inflammatory," according to the American Cancer Society, and may prove to be protective "against a wide variety of diseases, including cancer."

7. Greek Yogurt:
At 150 calories per cup, it makes a filling snack and also gives you with a bulky dose of protein. Eating enough amounts of protein will help boost the results of any strength-training you do, helping you put on muscle-a key component for weight managing. Every pound of muscle you add burns an additional 40 to 50 calories per day.

8. Quinoa:
Quinoa has more fiber and protein than most grains with 3 grams of fiber and 6 grams of protein per quarter-cup serving. That means it's more efficient at keeping your blood sugar levels stable, leaving you feeling satisfied and less likely to start eating again hours later. For this reason, it's also a smarter carbohydrate option than white rice and pasta if you have diabetes. Cook quinoa with fresh herbs, an array of vegetables, and a small amount of olive oil for a complete meal.