As it turns out, almonds aren’t the only superstar nuts around. Studies have shown pistachios aren’t bad to snack on either. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for three months. One group was given 220-calories of pretzels as an afternoon snack, while the other sect munched on 240-calories worth of pistachios. About a month into the study, the pistachio group had reduced their BMI by a point and improved their cholesterol and triglyceride levels, while the pretzel-eaters stayed the same.
You may not think of them as a weight-loss food, but eggs are packed with protein, which helps curb your appetite. One study found that overweight women who ate eggs for breakfast were able to lose twice as much weight as women who started their days with bagels. And egg whites in particular are a good source of branched-chain amino acids, which help keep your metabolism running smoothly.
Water is a weight loss ally in a number of ways. For starters, if sipped prior to a meal it can help ensure you eat less. A British study published in the journal Obesity that asked participants to chug 16 ounces of H2O prior to eating found said participants lost an average of 2.87 pounds in 90 days—which translates to nearly 12 pounds in a year! Water helps you blast even more fat because it is a much better beverage choice than diet soda or fruit juice, both of which are full of artificial sweeteners that can pack on belly fat super fast.
Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
Potatoes often get a bad rap, but when it comes to weight loss they're hard-to-beat sources of scale-dropping fiber. According to the Cleveland Clinic, sweet potatoes will up the insoluble fiber in your diet, keep you full longer, and you can bake and eat one for just 114 calories. Just watch what you load it with — instead of cheese or sour cream, opt for good-for-you fillings like black beans, tomatoes, and bell peppers.
Coconut oil may be high in saturated fat, but that doesn’t mean you should write it off completely, especially when it comes to weight loss. In fact, a study of 30 men published in Pharmacology found that just two tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. What’s more? At roughly 117 calories per tablespoon, coconut oil (which has a versatile high smoke point) is an ideal cooking companion so long as you don’t use it every day and rotate in other cooking oils such as heart-healthy EVOO.
^ Jump up to: a b Vos, Miriam B.; Kaar, Jill L.; Welsh, Jean A.; Van Horn, Linda V.; Feig, Daniel I.; Anderson, Cheryl A.M.; Patel, Mahesh J.; Cruz Munos, Jessica; Krebs, Nancy F.; Xanthakos, Stavra A.; Johnson, Rachel K. (22 August 2016). "Added Sugars and Cardiovascular Disease Risk in Children". Circulation. 135 (19): e1017–e1034. doi:10.1161/CIR.0000000000000439. PMC 5365373. PMID 27550974.
A fat-burning superfood, grapefruit contains a compound that can lower the fat-storage hormone insulin, which in turn can lead to weight loss. In fact, eating half a grapefruit before each meal could help you lose up to a pound a week—even if you don't change anything else about your diet. Because grapefruits are 90% water, which fills you up, they also act as a natural appetite suppressant.
Yes, peanut butter is high in calories, but if you stick the real stuff—a tasty combo of peanuts and maybe a touch of salt—the legumes can earn a place as one of the best foods for weight loss. In addition to providing you with belly-slimming monounsaturated fats, tummy-filling fiber, and metabolism-boosting protein, peanuts also contain genistein, a compound that helps turn down the genes for obesity and reduces your body’s ability to store fat.
Not all the nutrients and other substances that contribute to good health have been identified, so eating a wide assortment of healthy whole foods like fruits and vegetables helps ensure that you get all of the health-promoting benefits that foods can offer. If your diet, day after day, consists of the same half dozen foods, it could fall short. In addition, varying your food choices will limit your exposure to any pesticides or toxic substances that might be present in particular foods. 

From a psychological and cultural perspective, a healthier diet may be difficult to achieve for people with poor eating habits.[48] This may be due to tastes acquired in childhood and preferences for sugary, salty and/or fatty foods.[49] In the UK, the chief medical officer of the government recommended in December 2018 that sugar and salt be taxed to discourage consumption.[50] 

Kimchi is a spicy Korean condiment that's made with fermented cabbage and is a great source of vitamins A, B, and C. Because it's fermented (like sauerkraut), kimchi contains tons of those good probiotics that aid the body in digestion. A recent study in the Proceedings of the National Academy of Science found that maintaining healthy bacteria in your gut can improve gut lining, which in turn could help reduce fat mass and inflammation.
Coconut oil may be high in saturated fat, but that doesn’t mean you should write it off completely, especially when it comes to weight loss. In fact, a study of 30 men published in Pharmacology found that just two tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month. What’s more? At roughly 117 calories per tablespoon, coconut oil (which has a versatile high smoke point) is an ideal cooking companion so long as you don’t use it every day and rotate in other cooking oils such as heart-healthy EVOO.

“This green veggie is a weight loss superstar and easy to incorporate into almost anything you're eating like smoothies, salads, and wraps. Spinach is low in carbs and high in fiber,” says Michalcyzk. You can eat a large volume of it for few calories, and the nutritional value hits all the marks to ensure you meet your daily requirements for weight loss.
Although white potatoes offer some potassium and fiber, sweet potatoes reign supreme in the nutrition department, meaning you should consider adding sweet potatoes to your diet. A large sweet potato contains around 4 grams of satiety-boosting protein, 25 percent of the day’s belly-filling fiber, and 11 times the recommended daily intake of vitamin A. What’s more? It’s less than 200 calories.
You likely don’t pay much mind to sesame seeds, but research shows that the crunchy little buggers may play a crucial role in weight maintenance. So, you should seriously consider tossing them into a salad or whole wheat noodle dish. Researchers suspect its the lignans—plant compounds—found in sesame seeds (and flax seeds) that makes them so special. In a 2015 study, women who consumed high levels of lignans tended to weigh less and gain less weight over time when compared to women who didn’t consume these compounds in high amounts.
^ Biesiekierski JR (2017). "What is gluten?". J Gastroenterol Hepatol (Review). 32 Suppl 1: 78–81. doi:10.1111/jgh.13703. PMID 28244676. Similar proteins to the gliadin found in wheat exist as secalin in rye, hordein in barley, and avenins in oats and are collectively referred to as “gluten.” Derivatives of these grains such as triticale and malt and other ancient wheat varieties such as spelt and kamut also contain gluten. The gluten found in all of these grains has been identified as the component capable of triggering the immune-mediated disorder, coeliac disease.
With its trifecta of carbs, protein, and fat, Greek yogurt can keep you full and ward off hunger by keeping blood sugar levels steady. Instead of choosing the non-fat kind, go for 2 percent or one with whole milk—selecting non-fat is a surefire way to wind up hungry soon after downing your meal. A single cup of Fage Total 2 Percent has 170 calories, 4.5 grams of fat, and a whopping 23 grams of protein.
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Good news, wine drinkers. Thanks to resveratrol, an antioxidant found in grape skin, drinking red wine in moderation can be part of a healthy diet. Some studies suggest that people who drink wine have smaller waists and less abdominal fat than those who drink mainly liquor. And having one glass of red wine can increase your body's calorie burn for up to 90 minutes afterwards. The antioxidants in wine might even help your body prevent cancer and improve heart health. Just be sure to stick to no more than a glass a day—the calories can add up fast.
Kefir is a yogurt-like substance, but it actually contains less sugar and more protein than conventional yogurt while remaining packed with gut-friendly probiotics that can help you lose weight by aiding digestion. In one study, kefir displayed weight loss properties similar to those of milk and other dairy-rich products. Other probiotic-rich foods include kombucha, bone broth, and fermented items such as sauerkraut and kimchi.
Another weight-loss-friendly substitute to keep in mind is favoring salsa over ketchup. While ketchup typically has around 19 calories and 4 grams of sugar per tablespoon, fresh tomato salsa has about 5 calories per tablespoon, no added sugar, and is packed with nutritious veggies. Tomatoes, for example, are loaded with fat-blasting fiber and vitamin C, a deficiency of which Arizona State University researchers associated with increased body fat and larger waists. If you can handle spice, toss some jalapenos in your salsa to rev up your metabolism. For more on how you can switch your metabolism into overdrive, check out the best ways to boost your metabolism!

These include soda, candy, white bread, regular pasta, and many snack foods and baked goods. A high intake of added sugar increases inflammation and insulin resistance, increasing the risk of diabetes, cardiovascular disease, and other disorders—and it supplies “empty” calories that contribute to weight gain. Refined grain products have little dietary fiber and have been stripped of many nutrients; a high intake can cause many of the same health problems as added sugar.


Wouldn’t it be great if life came with a magic remote control that made the bad parts speed up and the good parts slow down? You could hit FF at the beginning of every workday, and RWD at the end of awesome date. All the vacations, holidays and parties could move at the pace of a Kenny G song, and all the endless conference calls could spin by faster than Nicki Minaj’s hairstyles.
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