Saturday, March 21, 2020
With the New Year around the corner, you're probably thinking about how to shed an extra pound or two. Luckily, there's a way to lose some weight with the help of food (and, okay, some exercise). To make your meals work for you, opt for the following 20 bites recommended by various nutritionists, dietitians and experts, who offer tips and tricks for good measure, too.
1. BRUSSELS SPROUTS
"It's time to give this vegetable a second—or third—chance," says Joy. "One cup has just 38 calories and packs 3.8 g of fiber, and nonstarchy sprouts have the satisfying texture of a heartier starchy veggie. Plus, they deliver immune- boosting vitamin C, which makes them a smart pick for cold-and-flu season."
2. APPLES
"Loaded with a fiber called pectin that slows digestion, apples keep you fuller longer," says Joy Bauer, RDN, TODAY show nutrition expert and founder of Nourish Snacks. "In one study, women who ate three apples a day lost more weight than those who consumed the same number of calories in oatmeal cookies. The apple eaters' blood sugar dropped, too!"
3. CHICKPEAS
Higher fiber foods like chickpeas, "result in fewer calories absorbed," Dudash explains. Jessica Fishman Levinson, RDN, founder of Nutritioulicious, agrees, adding that the amount of fiber and protein in chickpeas "increases feelings of fullness and satiety."
4. ALMONDS
Another good nut option is the almond, according to Levinson, because of the good unsaturated fats and vitamin E, the latter of which acts as an antioxidant. Opt for raw and unsalted nuts for the best health value.
5. GREEK YOGURT
Low-fat or nonfat Greek yogurt is great because it's packed full of protein and calcium, with less sugar and carbs than the regular version. Marlene Koch, RDN, author of Eat What You Love, points out that it works well in the mornings, mixed with fruit or nuts, in smoothies, or even as a partial substitute for mayonnaise.
6. EGGS
Using eggs as a replacement for starchy foods can cut calories. Koch's foolproof egg tip: put one-fourth cup of liquid egg substitute to your smoothie for protein, instead of costly and tasteless protein powders. Both hard-boiled eggs and deviled eggs work as healthier snacks, too.
7. OTHER NON-STARCHY VEGETABLES
Dudash endorses all other non-starchy vegetables, which contain less carbs and calories, but a lot of fiber. This includes zucchini, asparagus, broccoli, green beans, summer squash, cucumbers, bok choy, and the list goes on. For taste, she suggests roasting the vegetables, which adds flavor by way of caramelizing.
8. OATS AND OATMEAL
This food's benefit, as you probably guessed, is fiber. It leaves you feeling full and helps lower the bad kind of cholesterol (both total and LDL), explains Levinson. Koch prefers plain rolled oats, which are "minimally processed and have no added sugar," making them "far more satisfying than sugar-spiked instant packets."
9. AVOCADO
The textured "creamy mouthfeel" of avocados is something people crave, and it doesn't hurt that the fruit is already full of fiber and monounsaturated fats. By adding the produce to lunch, says Levinson, you won't feel like you want to eat again anytime soon. Palinski counts a whopping 21 nutrients in avocados and suggests using it in recipes requiring butter.
10. TUNA
Tuna keeps your metabolism up while shedding weight because it's "super lean yet packed with protein," explains Ansel. One tin can contains approximately 32 grams of protein, which is around the recommended amount for every meal to encourage weight loss.