1. Wild salmon. Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat, many sources state. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants. TRY: You don't need to do much to enhance salmon's taste, simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.
2. Blueberries. All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup. Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract. TRY: Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt.
3. Quinoa. Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours. TRY: Serving quinoa instead of rice with stir-fries, cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.
4. Tomatoes. Tomatoes are a great snack, believe it or not-very low in calories, and source of vitamin A, C and antioxidants. Use cooked and raw. TRY: Halving tomatoes sprinkled with parmesan cheese and broiled until cheese melts.
5. Apples. It's true-an apple a day can keep weight gain at bay. Studies show that people who chomp an apple before a pasta meal ate fewer calories overall than those who had a different snack. Apples are high in fiber—4 to 5 grams each—which makes them filling, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape." TRY: Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.
6. Lentils. Lentils are a bona fide belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). TRY: Adding cooked lentils to pasta sauce for a heartier dish and because they're high in protein, you can skip meat altogether.
7. Fresh spinach. Popeye was right about spinach, but the fresh kind not the canned kind. High in antioxidants, vitamins A, K, B and C and let's not forget-almost no calories! TRY: Mixing fresh spinach with your favorite veggies-especially the bright ones-yellow bell pepper, tomatoes, and then add a hard-boiled egg or chicken or salmon to it for the perfect meal. Top it with a little olive oil and vinegar dressing.
8. Goji berries. These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon. TRY: Mixing 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup almonds or walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.
9. Buckwheat pasta. Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. Buckwheat is high in fiber and, unlike most carbs, contains protein. Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff. TRY: Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions.
10. Almond butter. Did you know that adding this spread may lower bread's glycemic index? Studies have shown that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice. The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. TRY: Switch it up from the peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt. Or add a dollop to oatmeal for flavor and protein.
11. Eggs. Dig in to eggs, yolks and all: They won't harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, several studies have shown. TRY: Omelets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week.
12. Taragon. You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (Use the French version of the herb when possible; it's sweeter than other varieties.) TRY: Rubbing 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard.
13. Yogurt. Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. Studies have shown that people who eat a low-calorie diet that included yogurt lost 61% more fat overall and 81% more belly fat than those who ate a similar plan but without yogurt. TRY: Using lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.
14. Rolled oats. Did you know oatmeal has the highest satiety ranking of any food?! Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving. TRY: Mixing a 1/2 cup of skim milk and some peaches sprinkled with a dash of cinnamon for breakfast.
15. Avocados. Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety and is good for you. TRY: Adding avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions.
1 comment:
Thank you once again for all the good info. Sorry I'm so bad at posting. I really do appreciate all your knowledge you share. :0)
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