Trying to lose
weight usually means making different dietary choices so you can maximize the
amount of nutrients, energy and fullness you get from the least number of
calories. Luckily, there are many foods that can help with weight loss that you
may be eating already.
Greek yogurt
has twice the protein of regular yogurt. Some brands contain more than 20 grams
of protein per serving. “Protein not only keeps you satisfied longer but takes
about 18% more energy to digest than fat,” Angela Ginn, registered dietitian,
tells. TODAY.com. Choose low-fat, plain varieties to avoid added sugars and add
fresh fruit for some fiber.
“Eggs are
inexpensive, the protein sticks with you, and they can be eaten for breakfast,
lunch or dinner,” Marisa Moore, registered dietitian, tells TODAY.com. Grab a
hard-boiled egg for breakfast or a snack for around 100 calories. Or make an
omelet or scramble with spinach, tomatoes and mushrooms for dinner. If you’re
watching your cholesterol, use half egg whites in the mix.
Whole grains
stay with you longer than white flour, which loses nutrients and fiber in the
refining process. Whole grains are beneficial for weight loss: A 2017 study
found that eating whole grain procuts instead of white bread and rice leads
your body to absorb a cookie's worth fewer calories a day.
Add a smear of
peanut butter, almond butter or cashew butter to toast, an English muffin, or a
few whole grain crackers for an added dose of protein, fiber and healthy fat.
The creaminess is appealing, and nut butters will satisfy you longer than other
spreads such as butter or jam, says Joan Blake, a registered dietitian.
The soluble
fiber in oatmeal keeps you full, helps lower cholesterol and regulates blood
sugar levels. Opt for unsweetened varieties and add your own raisins, dried
cranberries, a sprinkle of nuts and a shake of cinnamon or nutmeg. “If you
prefer it sweet, drizzle on a little honey, molasses or maple syrup,” says
Moore. “Whatever sweetener you add pales in comparison to how much sugar is
found in the pre-made packets.”
A glass of
reduced fat milk has about 9 grams of protein, plus 350 milligrams of the 1,000
to 1,500 milligram of daily calcium women need. Many of us are only getting
about half of that each day.
With 6 or more
grams of protein per 1 ounce serving, cheese is a perfect snack with a few
whole grain crackers or an apple. It also contains calcium. Choose a low-fat
cheese such as mozzarella or a more flavorful and pungent type, like sharp
cheddar or feta, so you’ll be satisfied with a smaller amount.
Cereal can be a
healthy snack any time if you choose wisely. Look for whole grains as the first
ingredient, and choose brands that don’t have added sugars, such as sugar, corn
syrup or fructose, listed in the first few ingredients, says Moore. To keep calories
in check, stick to the suggested serving size.
A small apple
has just 78 calories and almost 4 grams of fiber. Slice one over a salad, eat
one as a midmorning snack with a smear of peanut butter or bake a few with
cinnamon and raisins for sweet-but-healthy dessert for the whole family.
You may know
that strawberries are a food high in fiber, but did you know raspberries
actually have more? Raspberries have about 8 grams of fiber per cup, while
strawberries have about 3 grams. Blueberries are another good high-fiber
choice. And all berries contain disease-fighting antioxidants such as vitamin
C.
“Nuts contain
protein, good fat and fiber, which are three dietary components that will keep
you satiated,” says Blake. Since nuts are high in calories, watch the portion
size when snacking or buy the 100-calorie packages. Chop them up and sprinkle
over yogurt or oatmeal — you’ll get nuts in every bite without adding too many
extra calories.
Chickpeas are
versatile: You can make them into hummus for a dip or sandwich spread, add them
to soups and stews, or toss them on salads and pasta dishes. For a savory
snack, roast chickpeas for 30 or 40 minutes at 425 degrees until crispy and
toss with salt, pepper and spices of your choice. A half-cup of roasted
chickpeas has 100 calories, 5 grams of protein and 4 grams of fiber.
Small studies
indicate drinking 2 to 4 cups of green tea daily can help burn more calories.
While the effects may be slight, consider replacing a high-calorie drink with
green tea, which contains no calories. “Little changes like this can add up to
better health overall,” says Ginn.
A square of
dark chocolate has a stronger flavor than milk chocolate, so you may be tempted
to eat less. For a double-duty chocolate snack, dust some cocoa on a handful of
almonds, which will curb your sweet tooth and provide a protein punch.
Whole grain pasta
Regular pasta
contains simple carbs that have no staying power in your stomach, but “whole
grain pastas have improved tremendously in recent years in taste and texture,”
says Moore. If whole wheat pasta is new to you, try the thinnest noodles, such
as angel hair. You may not even notice a difference.
Low in calories
but high in fiber, this lesser-known root vegetable is a pleasant change of
pace from more common veggies. Its crisp texture and slight sweetness is
especially refreshing in the summer. Try it cut into sticks, sliced into salads
or shred it for tacos.
Like most
fruits and vegetables, melon’s high water content keeps you satisfied with few
calories. Expand your palate by trying less common varieties, such as
spicy-sweet Crenshaw melons or sweet Santa Claus melons.
These root
veggies can be diced and roasted, added to stews or boiled and mashed as a
substitute for white potatoes. They contain about 4 grams of fiber per cup, a
smidge of protein and lots of potassium. (Tip: Don’t discard those vitamin-rich
leafy tops. You can saute them as you would spinach and other greens.)
There's
research to back up grapefruit’s reputation as a fat fighter. One study found
that eating half a grapefruit before a meal can actually help people drop
weight, though the mechanism isn’t completely understood. As an added benefit,
grapefruit contains cancer-fighting compounds like liminoids and lycopene, and
red grapefruit has been shown to help lower triglycerides. And half a
grapefruit has only 39 calories.
Sardines might
just be one of the greatest health bargains of all time. First of all, the
small fish are loaded with protein, which helps stabilize blood sugar, makes
you feel full and stimulates metabolism. Second, they’re a great source of iron
and omega-3 fatty acids, which not only strengthen the cardiovascular system
but can also boost mood. (And when you’re in a good mood, you tend to crave
less junk food!) Third, sardines are easy to find and cheap. And because
they’re low on the food chain, they’re remarkably free of contaminants, such as
mercury and heavy metals.
Pumpkin is one
of the greatest weight-loss foods ever. The plain, canned variety is loaded
with fiber, and half a can is just 50 calories. Pumpkin is also among the
easiest foods in the world to prepare. Sweeten it with your favorite low or
zero-calorie sweetener, top it with blood-sugar-lowering cinnamon and nutmeg,
and throw in some healthy almonds. Filling and delicious!
Meat is a great
diet food, as long as it doesn’t contain antibiotics, steroids and hormones.
Grass-fed beef reduces the health concerns that go along with eating meat while
getting all the terrific benefits. Buffalo burgers are a good alternative if
you can’t find grass-fed beef.
Chicken breast
is one of the healthiest meats around thanks to its high protein and low
saturated fat content. It's also accessible and easy to cook in a range of
types of dishes. One serving contains 23 grams of protein and just 106
calories, and research shows that a diet high in protein can help with both
weight loss and weight maintenance. Chicken breast also has vitamin B12 and
choline, important for brain health.
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