Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It's the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left people feeling more satisfied than those who had bagels—which helped them eat less throughout the day.
Cabbage is rich in antioxidants and vitamin C but extremely low in calories (just 22 per cup), so you can fill your plate with the leafy green guilt-free. And while you're probably familiar with the infamous Cabbage Soup Diet, there are plenty of alternate ways to eat this veggie that won't leave you feeling hungry. It's delicious in a variety of slaws or salads, and makes a crunchy garnish atop tacos or burgers.
Carbs are not the nutritional Voldemort. Actually, certain healthy carbs can help you lose weight—and air-popped popcorn is one of them. “Portion-wise, it has a lower calorie per unit volume than many other snacks,” Lauren Harris-Pincus, M.S., R.D.N., and owner of Nutrition Starring You, told SELF in a previous article. You get more bang for your caloric buck, and since popcorn is made up of complex carbs, it’ll digest more slowly, keeping you fuller longer.
Losing weight isn't all about exercise – what you eat matters too. But nobody wants to eat diet food that makes them feel like they're going to gnaw their arm off before dinner. That's why registered dietitians say it's important to up your intake of veggies, grains, nuts, and other foods that are full of fiber, protein, and other pound-dropping nutrients. These options will help you prevent cravings and keep you full straight through your usual afternoon snack.
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.
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.
What if we told you that you could make 20 percent of your belly disappear this year—poof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the canola oil diet—just three tablespoons daily did the trick—lost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these healthy fats.
Going gluten-free may be a popular trend, but unless you're actually gluten-intolerant or have celiac disease, plenty of reasons exist to continue eating whole grains. They're a tasty way to fill up on both soluble and insoluble fiber, which help you feel full for longer and keep bowel movements regular (oats, barley, and bulgur are especially high sources). Whole grains can also help prevent weight gain: in one study, women who ate whole grains like wheat germ and dark bread had a 49% lower risk of "major" weight gain over time.
Gluten, a mixture of proteins found in wheat and related grains including barley, rye, oat, and all their species and hybrids (such as spelt, kamut, and triticale), causes health problems for those with gluten-related disorders, including celiac disease, non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis, and wheat allergy. In these people, the gluten-free diet is the only available treatment.
Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.
For quick weeknight meals, go for the broiler. It preheats in a flash and acts like an upside-down grill, bringing salmon to perfect doneness in just 10 minutes. Don't sweat it if you slightly overcook the salmon. Serve it with a luscious dipping sauce, or drizzle a bit of olive oil over top to bring back instant moisture. Round out the meal with Simple Blistered Broccolini.
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!
It emphasizes both health and environmental sustainability and a flexible approach. The committee that drafted it wrote: "The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet. This pattern of eating can be achieved through a variety of dietary patterns, including the “Healthy U.S.-style Pattern”, the “Healthy Vegetarian Pattern" and the "Healthy Mediterranean-style Pattern". Food group amounts are per day, unless noted per week.
Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.
Long live the sweet potato, savior to all people looking to cut back on carbohydrates in a healthy way. "Carbohydrates are your body's preferred source of energy," Abbey Sharp, R.D. with Abbey’s Kitchen, told SELF in a previous article. "Enjoying more fiber-rich complex carbs like whole grains, fruits, and vegetables will be more conducive to weight loss and health in general than eating refined ones, which can spike blood sugar quickly." That’s where sweet potato comes in, serving up 41 grams of healthy carbs and 7 grams of fiber (keep the skin on!) per cup.
Swap plain noodles for this hearty variety (which you may find more easily by looking for soba noodles—just check that they're 100 percent buckwheat before purchasing). Buckwheat noodles contain fiber (12 grams per cup), and unlike most carbs, they contain protein, too, (24 grams per cup) making it more filling, aka harder to overeat than the regular stuff.
While no one food is a magic bullet for weight loss, there are certain foods that can help you achieve your weight-loss goals. Most of the foods included as part of a weight-loss diet have a few things in common: they're high in fiber (which helps keep you feeling fuller longer) and have a low energy density—meaning that you can eat a decent-sized portion without overdoing it on calories. Include the following weight-loss foods as part of a healthy overall diet, and you may find it's easier to achieve your weight-loss goals.
Salmon is a rich source of high-quality protein and provides plenty of "good" fats: omega-3 fatty acids. A diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories, per a study in Appetite. Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish.
You could complicate things if you wanted to, but why bother when the simple way tastes so great? Not counting salt, pepper, and oil, this recipe contains just six ingredients—and tastes like a million bucks. That’s because the lightly seasoned chicken releases all its chicken-y goodness into the skillet, where onions, garlic, kale, and chickpeas lap it up so that none of the rich poultry flavor goes to waste. If you can, purchase air-chilled and/or organic chicken thighs. Since chicken is the star here, you want the best you can find.
Steel-cut and rolled varieties of oats have up to 5 grams of fiber per serving, making them the most filling choice. (Instant oats contain 3 to 4 grams per serving—if you're opting for that kind, make sure to skip the versions with added sugar.) And as a complex carb, they can help with weight loss. "Your body needs to break down complex carbohydrates because they’re a complicated mesh of molecules,” Lauren Harris-Pincus, M.S., R.D.N., and owner of Nutrition Starring You, told SELF in a previous article.
A 2012 CDC study found that the average adult consumes about 100 calories worth of alcohol daily, but favoring a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and make your waistline slimmer. In addition to having fewer calories than most alcoholic beverages, red wine, in particular, is a good source of those waist-shrinking flavonoids that are also found in red fruits. Resveratrol, a particular flavonoid found in red wine, is believed to have heart health benefits because it helps prevent blood vessel damage and reduces your ‘bad cholesterol.’ Just remember to imbibe in moderation.
Is there anything avocados can't do? This creamy superfood (loaded with monounsaturated fats, potassium, magnesium, folate, and vitamins C and E) has been linked to improved vision, good heart health, and a reduced risk of certain cancers. And avocados can also help whittle your middle: according to one study, people who regularly consume them weigh less and have smaller waists than those who do not. Another study found that women who eat half an avocado at lunchtime might experience reduced food cravings later in the day.
Calcium and vitamin C team up well to boost metabolism, and broccoli is just one of several healthy foods that contain both nutrients. What sets broccoli apart from the others, however, is that the green veggie also contains kind of fiber that’s been shown to increase the digestion, absorption and storage of food, also known as the thermic effect of food or TEF. Combine a revved up metabolism with an increased TEF and you get a match made in weight loss heaven!
Like peanuts, avocados contain metabolism-enhancing monounsaturated fats that have been shown to reduce hunger. In fact, a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. What’s more? The trendy toast topping is also loaded with unsaturated fats, which seem to prevent the storage of belly fat, as well as satiating fiber and free-radical-killing antioxidants.
Dietary cholesterol is only found in animal products such as meat, eggs, and dairy. The effect of dietary cholesterol on blood cholesterol levels is controversial. Some studies have found a link between cholesterol consumption and serum cholesterol levels. Other studies have not found a link between eating cholesterol and blood levels of cholesterol.
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.