One-half cup of bell pepper is 26 calories and provides vitamin A, along with twice the daily value of vitamin C. Each cup of bok choy is only 10 calories, along with folate, vitamin A, and high amounts of vitamin K. One cup of Brussels sprouts has 40 calories and is a source of fiber, folate, vitamin C, and vitamin K. A cup of carrots is 45 calories, and packed with vitamin A, along with fiber and vitamin C.
For only 25 calories, 2 cups of collards provide fiber, vitamin C, vitamin E, vitamin A, and folate. A 5oz standard serving of Greek yogurt is about calories and packs high amounts of protein, riboflavin, phosphorus, along with calcium and vitamin B A cup of edamame provides calories, fiber, iron, magnesium, potassium, and zinc! Plus it's an excellent source of plant-based protein and copper. For only 70 calories, a single egg will get you protein, iodine, riboflavin, vitamin D, and high amounts of selenium, choline, vitamin B12, and vitamin A.
A three-ounce serving provides calories, a good source of potassium, high amounts of protein, vitamin D, selenium, vitamin B12, and small amounts of vitamin A,. A cup of raw seaweed is only 30 calories and packs a good source of iron, magnesium, vitamin C, riboflavin, vitamin K, and high amounts of folate and iodine.
A whopping two cups of spinach is only 10 calories and provides a ton of nutrients including iron, magnesium, folate, vitamin A, and vitamin K. Like other leafy greens, 2 cups of Swiss chard is low calorie 15 calories and provides a good source of key nutrients like magnesium, vitamin E, and high amounts of vitamin C and vitamin A. A medium-sized orange sweet potato will get you fiber, potassium, and a ton of vitamin A for only calories.
Fat is both flavorful and satiating, helping you feel more satisfied with your meals. In fact, some research suggests that cutting your fat intake too low can cause you to have a harder time sticking to your diet 3 , 4. Of course, fat is also the most calorie-dense macro - packing more calories in a smaller portion, so portion control is key. The top sources of healthy fats for weight loss are:. Peanut butter or any nutter butter is a favorite high-fat food for many. It also packs a decent amount of protein and nutrients like vitamin E and magnesium, and pairs well with just about any fruit or veggie.
Similar to nut butters, nuts like almonds are a great high-fat snack or topping to add a small boost of nutrition while keeping you satisfied. Plus, almonds are the highest-fiber nut, giving them even more staying power. Page last reviewed: 29 November Next review due: 29 November The truth about carbs.
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In fact, a study published in The Journal of Nutrition found that after just two weeks, those who sipped four to five cups of the green brew each day, in addition to working out for 25 minutes, lost more belly fat than those who didn't imbibe.
Scientists attribute green tea's ability to shrink waists to the beverages catechins, a type of antioxidant that hinders the storage of belly fat and facilitates rapid weight loss. Not to be outdone, oolong tea—a Chinese beverage—can help those who drink it shed up to a pound per week.
According to a study in the Chinese Journal of Integrative Medicine , participants who regularly sipped oolong tea lost six pounds over the course of six weeks. The tea's antioxidants are thought to remove harmful free radicals and improve bone health. 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. At roughly 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.
Yes, you can eat dark chocolate to lose weight. A study among women with normal weight obesity or "skinny fat syndrome" who ate a Mediterranean diet that included two servings of dark chocolate per day showed a substantial reduction in waist size than when on a cocoa-free meal plan. Researchers attribute dark chocolate's weight loss abilities to flavonoids, heart-healthy compounds in the sweet treat that the scientists at Harvard say can reduce the risk of diabetes, heart disease, and mortality.
Like nuts, dark chocolate has also been found to induce satiety. When reaching for chocolate, just make sure you choose a bar with at least 70 percent cacao. Anything less contains more belly-bloating sugar and a significantly reduced flavonoid content. Speaking of flavonoids, the waist-whittling compounds also exist in higher concentrations in red fruits such as watermelon, Pink Lady apples, and plums, meaning they also have the power to induce weight loss.
In fact, a study in the journal BMJ found that people who eat a diet rich in flavonoid-heavy food tend to gain less weight, which could be promising seeing as many people tend to put on pounds as they age. In addition, anthocyanin, a specific flavonoid compound that gives red fruits their color, has been shown to reduce fat-storage genes. Want to lose weight? Grab a bottle of V8! According to a study published in Nutrition Journal , tomato juice consumption can aid weight loss because it increases resting energy expenditure REE —the amount of energy expended by a person at rest.
After eight weeks of drinking unsalted tomato juice twice daily, the 95 women in the study who were each exhibiting some menopausal symptoms increased their REE by an average of over calories per day. 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. Kamut is an ancient grain native to the Middle East that is an excellent source of heart-healthy omega-3 fatty acids, protein, and fiber, while simultaneously being low in calories.
In fact, a half-cup serving of the stuff has 30 percent more protein than regular wheat and just calories. A study published in the European Journal of Clinical Nutrition found that eating Kamut reduces cholesterol, blood sugar, and cytokines which cause inflammation throughout the body.
Kamut's ability to stabilize blood sugar and reduce inflammation make it a great weight loss staple, especially if it is used in place of nutritionally lacking refined grains.
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. 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.
Since avocados are packed with nutrients and healthy fats that can stimulate weight loss, it's no surprise that avocado oil acts in a similar fashion. When Penn State University researchers compared those who consumed monounsaturated-rich oils like high-oleic canola oil or avocado oil with those who consumed a flax-safflower oil blend, they found that those who used just three tablespoons of the monounsaturated-rich oil daily lost nearly two percent of their belly fat in just one month.
We've said it before and we'll say it again: fat is your friend! To be more specific, healthy fats will be your weight loss friends. Consider adding extra virgin olive oil to your diet and you might see the scale start to tip in your favor.
One Journal of Women's Health study discovered that an EVOO-enriched diet helped participants lose more weight than those on a low-fat diet. Like peanuts and avocados, extra virgin olive oil's belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.
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.
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.
While we're on the subject of water, why not throw a few lemon slices into the hydrating and satiating beverage? In addition to adding a pop of color and flavor to a tall glass of H2O, lemon can also help encourage weight loss.
Just one of the bright citrus fruits contains an entire day's worth of vitamin C, a nutrient that has the power to reduce levels of a stress hormone called cortisol that triggers hunger and fat storage.
Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain. Believe it or not, even the peel is beneficial because it is a potent source of pectin—a soluble fiber that's been proven to help people feel fuller, longer. According to a study published in the Journal of the American College of Nutrition , participants who ate just 5 grams of pectin experienced more satiety.
A CDC study found that the average adult consumes about 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. While the amount of protein can vary from brand to brand, one 7-oz container of plain, lowfat Greek yogurt has about 20 g of protein and 7 g of sugar this sugar is naturally occurring from the lactose in the milk and not added sugar.
Greek yogurt is also a good source of calcium , with about millgrams per 7-oz container about 18 percent of your DV. A study published in the journal Diabetes Care found that a diet rich in dairy calcium intake enhances weight reduction in people with type 2 diabetes.
Meal Prep Inspiration Make a parfait of Greek yogurt and fresh fruit for breakfast or as a dessert, or use Greek yogurt as a base for thick and creamy smoothies, suggests Kennedy, who recommends using plain Greek yogurt without any added sugars. The higher your metabolism , the more calories you burn, even when you're at rest, says Kennedy.
Various studies, such as one published in June in the journal Bioscience Reports , have suggested that capsaicin , the active ingredient in chilies and other peppers that makes them spicy, may help boost metabolism although no individual food has been proven to increase metabolism to the point of leading to weight loss, Kennedy notes.
One small study published in the British Journal of Nutrition found that people who added capsaicin to their high-fat and high-carb breakfasts decreased protein and fat intake at lunch, and felt more satisfied and less hungry. Meal Prep Inspiration Try spicing up your morning eggs with chili peppers, fixing a breakfast burrito or tacos with chilies, or making yourself a bowl of piping hot chili with red beans for an early lunch, says Kennedy.
A study published in the Journal of Natural Science, Biology, and Medicine found that drinking more water more than the usual intake reduced weight and body fat and suppressed appetite in overweight female participants.
Another study, published in the July—August issue of Annals of Family Medicine , found a significant association between inadequate hydration and elevated body mass index BMI , and inadequate hydration and obesity. And if you're drinking alcohol , he suggests having a glass of plain water between drinks. Also, some people overeat because they mistake thirst for hunger. The parts of the brain where the body assesses hunger and thirst are very close together, explains Kennedy.
Staying well-hydrated is the best way to make sure than any hunger pangs are actually hunger. Meet Your Daily Quota In general, people should drink a lot more water than they actually do, says Kennedy.
If you feel thirsty, your body is already dehydrated. Fluid needs vary by age, gender, weight, and activity level. This water comes from both beverages and food.
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