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Probably nothing is more frustrating that a weight loss plateau. Here are some foods that you can incorporate into your diet that can help you start losing those pounds again. While increasing and/or changing your exercise routine is a crucial part of overcoming these stalls, let’s look at some dietary changes that can help you achieve your weight loss goals.

You will want to add foods that are high in fiber, as a general rule. Not only will they help you feel fuller longer, but they have a positive impact on your metabolic rate. Let’s take a look at the list.

1. Beans and legumes. There are numerous varieties including pinto beans, black beans, garbanzo beans, navy beans, kidney beans, great northern beans, as well as split peas, lentils, black eyed peas and many more. Not only do they all have high amounts of fiber, but they are also high in protein. As an additional benefit, they are low on the glycemic index, but be sure not to overcook them.

2. Whole grains. If you have not already, make sure that the only grains you eat are whole grains. Do not eat refined carbohydrates of any kind — no bread, crackers, pasta, etc. Refined grains have been stripped of fiber as well as the germ, so you lose the nutrients as well as the fiber content. The less processed the better; pick steel cut oats over rolled oats, for instance, and brown rice rather than white rice. You may want to try breads such as Ezekiel 419 which is made of sprouted grains rather than flour.

3. Extra virgin Olive oil and other oils high in monounsaturated fat, such as canola oil, macademia nut oil and grapeseed oil. Adding a reasonable amount of healthy fat adds satiety to your meals and to the feeling of fullness. These monounsaturated oils, closely associated with the Mediterranean diet, are proven to be helpful both in inhibiting weight gain as well as in boosting metabolism.

4. Cayenne Pepper and other hot peppers including jalapeno can help stimulate metabolism in addition to adding flavor and zest to your meals. You can also take cayenne pepper in supplement form.

For more foods, see also: Best Foods to Eat to Lose Weight

In addition to these foods, follow these additional tips:

1. Make sure that you are getting adequate amounts of water daily. It may seem like a simple thing, but drinking water also helps to keep your metabolism from slowing down.

2. If you have been eating three meals a day, split your intake into five or six meals and don’t allow more than 3 or 4 hours to go between meals, so as to keep your blood sugar levels steady.

3. If you have been eating the same foods repeatedly, change them up using the foods listed above as a guideline. If you eat kidney beans, try navy beans for a change. Swap out brown rice for steel cut oats.

While it may be frustrating, a weight loss plateau can be overcome, and the foods you choose can be a crucial component, along with adequate exercise.