Are you looking for healthy easy recipes to lose weight? If so, there is no better place about healthy easy recipes to lose weight. Due to the fact that the internet is jammed packed with junk. Healthy easy recipes to lose weight is a very common topic that one can come across on the web.
It is hard to create weight loss recipes that not only taste good but are actually healthy for you and make you lose weight so today I’m going to share my secret recipe for healthy easy recipes to lose weight .
Healthy Easy Recipes To Lose Weight
Meal Plans How It Works
The best nutrient-dense foods to stack your plate with include:
Arugula has only 20 calories for every 2 cups (85g).
And it’s a good source of calcium and an excellent source of vitamin C, folate, and vitamin A.
Four spears of asparagus contain only 17 calories.
Plus it’s a source of iron and folate and is high in vitamin K.
3. Bell Peppers
One-half cup of bell pepper is 26 calories and provides vitamin A, along with twice the daily value of vitamin C.
4. Bok Choy
Each cup of bok choy is only 10 calories, along with folate, vitamin A, and high amounts of vitamin K.
With only 30 calories per cup, broccoli provides a good source of folate, 100% of the daily value for vitamin C, and 75% of your vitamin K needs.
6. Brussels Sprouts
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.
8. Collard Greens
For only 25 calories, 2 cups of collards provide fiber, vitamin C, vitamin E, vitamin A, and folate.
9. Greek Yogurt
A 5oz standard serving of Greek yogurt is about 110 calories and packs high amounts of protein, riboflavin, phosphorus, along with calcium and vitamin B12.
A cup of edamame provides 110 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 known “superfood”, two cups of kale has fiber, potassium, vitamin C, vitamin K, and vitamin A for only 50 calories.
Start your day with fiber, iron, protein, vitamin B6, folate, and thiamine for only 150 calories (in a ½ standard cup serving).
A lesser-known nutrition powerhouse, for only 40 calories, a mere two oysters provide protein, choline, iron, and selenium, plus 270% of your daily copper, 300% of vitamin B12 needs, and 300% of the daily value for zinc.
A small ½ cup serving of pumpkin has 50 calories, fiber, iron, vitamin E, and 100% of your vitamin A needs.
Salmon has much more than omega-3 fatty acids.
A three-ounce serving provides 150 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.
19. Swiss Chard
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.
20. Sweet Potatoes
A medium-sized orange sweet potato will get you fiber, potassium, and a ton of vitamin A for only 100 calories.
5 Healthy Fats
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
Of course, fat is also the most calorie-dense macro – packing more calories in a smaller portion, so portion control is key.
Healthy Easy Recipes To Lose Weight
1. Peanut Butter
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.
Avocados are a high-fat fruit that packs a good amount of heart-healthy fats, fiber, and nutrition – like vitamin C and potassium. And it pairs well with just about any dish you can think of including salads, sandwiches, soups, eggs, and more!
4. Fatty Fish
Salmon isn’t the only fish that provides high amounts of omega-3s. Other types of fatty fish and seafood like herring, mackerel, and sardines are also worth including.
5. Chia Seeds
Chia seeds, like most seeds, are a source of healthy plant-based fat and nutrition, but they also have a unique property that gives them an edge for controlling hunger. When mixed with water, chia seeds expand to up to 10 times their sizes, forming a gel that fills your stomach and keeps you super satisfied for hours.
5 Lean Proteins
Protein is the most notable hunger-busting nutrients. High protein diets have long been associated with improved satiety and appetite control (5,6,7). Protein is also thought to help reduce cravings and support improved body composition by supporting your lean muscle mass while dieting.
Additionally, protein is the least likely of all the macros to be stored as body fat when you overdo it.
But not all proteins are created equal. When looking at animal sources like meat, dairy, and fish, leaner options tend to provide excellent nutrition for less saturated fat and calories, making them a great choice for an energy-controlled diet.
For the most protein dense foods, look for options with at least 10 grams of protein for every 100 calories.
Some of the most popular lean proteins are:
1. White Fish
Whitefish is basically pure protein because it is so low in fat and contains no carbs. Thus, adding some tilapia, basa, or cod to your plate is an excellent way to hit your protein macros with ease!
Arguably the most popular lean protein, skinless chicken breast is incredibly low in fat and high in nutrition. However, skinless chicken thighs are also a great flavorful addition for only a few extra calories.
Turkey, the other white meat, is also a fairly lean option that can be used in just about any dish and provides high amounts of quality protein.
4. Cottage Cheese
Like other low-fat and nonfat dairy options, cottage cheese contains a ton of protein and essential nutrients to support your goals.
5. Lean Beef
Lean grass-fed beef provides all the nutritional benefits of red meat, like iron, B vitamins, protein, and zinc, with less fat and calories.
10 High Fiber Foods
Eating more fiber is a great way to control appetite and promote health (8). There are two types of fiber found in plant foods – soluble and insoluble, and both hold unique benefits.
Insoluble fiber is a type of carb that is not easily absorbed by the body, and because what goes in must come out, it still needs to be pushed through your system – which is exactly how this type of fiber helps keep things moving along.
Healthy Easy Recipes To Lose Weight
Soluble fiber dissolves in water to form a gel-like substance. When you eat it, water gets drawn into your gut and allows the fiber to expand, helping you feel more full. This process is also thought to help draw out cholesterol from the body providing heart health benefits to you (9)!
Some of the best high fiber foods include:
A popular plant-based protein, beans are high in nutrition and provide 7 grams of fiber per ½ cup.
Artichokes are one of the highest-fiber veggies you can find, providing 6.5 grams of fiber for one medium-sized artichoke.
Lentils are also a source of plant-based protein and pack around 6.5 grams of fiber for each serving.
One medium apple contains vitamin C and up to 6 grams of fiber for less than 100 calories.
5. Whole Wheat Pasta
Pasta may seem like an anti-diet food, but it’s naturally rich in protein and fiber, along with many key nutrients – a single serving has about 6 grams of fiber.
6. Dried Figs
Often used as a natural sweetener, dried figs can help curb sugar cravings and provide about 5 grams of fiber per serving.
7. Green Peas
Peas contain some protein and essential nutrients along with 4.5 grams of fiber for every ½ cup serving.
Most berries, including blueberries, strawberries, blackberries, and cherries, are high in nutrition and provide a decent amount of fiber – roughly 4 grams per serving.
A complete plant-based protein and popular diet food, quinoa has four grams of fiber for every ½ cup serving.
One medium pear has four to six grams of fiber and is an excellent source of vitamin C.
10 High Volume, Low-Calorie Foods
Because calories are king when it comes to losing weight, any food that packs a large serving for few calories can be a beneficial choice – especially when these options help curb cravings and calm mindless munching.
Essentially calorie-free, celery makes for an excellent chip substitute and pairs well with most dips, dressings, and nut butters.
Similar to celery, cucumbers are high in water content and make for a refreshing snack or cracker substitute.
Lettuce is great filler food, adding a lot of volume to your meal for little to no calories.
4. Summer Squash
Summer squash is also high in water and pairs well with just about any dish you can think of.
Radishes are one of the lowest-calorie veggies out there and add a nice crunch and spice kick to your salads and wraps.
As the lowest carb fruit you can find, melon is mostly water and makes for a great sweet snack.
Pickled non-starchy veggies – especially cucumbers, make for a wonderfully crunchy and flavor-packed snack option or side to any meal.
The lowest calorie dip you can think of, fresh salsa packs a decent amount of nutrition for a few calories – try this as a dressing substitute for your taco salad or add to shredded chicken while cooking for a lean and flavorful sauce.
9. Air Popped Popcorn
When made without any added oil or butter, an entire cup of popcorn has only 30 calories and makes the perfect base for any healthy seasoning blends you can think of.
10. Sugar-Free Jello & Popsicles
Dessert with zero guilt, sugar-free jello, and popsicles and can satisfy your sweet tooth for little to no calories.
There’s not one single food I would say you have to have in your diet to lose weight or any food that you shouldn’t have either.
With that, the best foods for weight loss also tend to be the most nutritious, allowing you to cut calories and shed pounds without sacrificing your health. But no matter what, you always want to choose foods you enjoy eating, otherwise, it’s going to make sticking to your eating plan pretty difficult.
Want to take things up a notch? Put your weight loss diet on autopilot and get portion perfect meals made with the best weight loss ingredients, cooked, and delivered right to your door every week.
The Best Weight Loss Foods to Add to Your Diet
Sure, you can jumpstart a car no problem, but can you really jumpstart a weight loss journey? Why yes, yes you can! By eating healthy weight loss foods that not only help you shed the pounds, but provide a myriad of benefits to your system. Think lean protein, healthy fats, whole grains, and fruits and vegetables, according to Lisa Richards CNC, nutritionist and founder of The Candida Diet. “Simply eating more good-for-you foods can kick off a weight loss journey,” she says.
Not only do these food groups fill you with more pound-dropping nutrients per bite, but “by prioritizing these whole foods, you’ll naturally reduce intake of inflammatory refined carbs, sodium-dense snacks, and unhealthy fat foods, which slashes daily calorie intake,” Richards says. The result? Weight loss.
But, admittedly, “eat more healthy foods” is pretty vague advice. So, with the help of nutritionists and science, we rounded up a few dozen of the best weight loss foods. And for more helpful tips, check out these 15 Underrated Weight Loss Tips That Actually Work.
“Celery also contains a compound called “apiuman,” which has been shown to support gastrointestinal health,” according to Richards. “When the gut is healthy, your metabolism can work more efficiently to aid in weight loss,” she says. Goodbye constipation-induced weight gain!
An apple a day keeps the . . . weight gain away? It’s true. The how is two fold. Richards explains: “Apples are rich in antioxidants that help rid the body of toxins that can contribute to inflammation in the body and unwanted weight gain.”
And they contain a ton of fiber, she says. One apple contains upward of 5 grams of fiber, which makes them more filling compared to snacks of similar calorie contents. It’s simple: eat an apple, feel fuller, snack less throughout the day. Richards adds: “The fiber also helps keep the gut microbiome healthy and balanced—an essential component of a good metabolism.”
A buzzy bev that’s made by fermenting tea, kombucha’s main claim to being a healthy weight loss food fame is that it contains a boatload of probiotics. As a refresher: probiotics help to support the good bacteria in your intestines, which help keep your digestive tract happy, healthy, and moving, explains Richards. While more research is needed to make conclusion declarations, recent research has gone as far as to consider probiotics a possible method for treating obesity. Exciting!
Calorie slashing hack: replace your nightly beer or morning fruit-juice with the trendy tea (which only contains 45 calories per serving) to reduce your daily calorie intake by one hundred, or so. Just be sure to check the nutrition label before making the swap—some ‘buch brands load the probiotic-rich beverage with sugar and other not-so-weight-loss-friendly ingredients.
Another way to pack your eating plan with a probiotic punch? Snacking on sauerkraut. That’s right, due to the fermentation process it undergoes, the beloved weiner topping has some legit health benefits. Mainly: it’s good for your gut. Adding the pro-bacteria food to your diet can support weight loss in the long term, says Richards.
Don’t like kraut? Nosh on kefir, kimchi, miso, or yogurt instead.
These little buggers may not have quite the same buzz as they did ten, or even five, years ago. But there was a reason the seeds got so much PR: they’re dynamite for weight loss. Just one serving (two tablespoons) of chia seeds contains close to 10 grams of fiber—close to forty percent of the recommended daily intake. “The fiber in the seeds helps you feel full, which can stop you from overeating,” says Richards.
Beyond that, chia seeds actually expand in water, which means if you chow down before letting them soak in water (or your alternative mylk of choice!), they’ll expand in your gut, literally creating a sensation of fullness. Richard warns, however, that for folks with sensitive digestive tracts this can cause uncomfortable gas. “The best way to eat chia seeds to avoid gastrointestinal discomfort is to use them as an ingredient in a smoothie, yogurt, or pudding,” says Richards, as opposed to sprinkling them on your salad, she says.
The fibrous benefits of kale are no secret to anyone who’s caught the down-wind of someone who just ate a kale-icious dinner. “Fiber-packed veggies like kale support a weight loss journey by keeping you full between mealtimes,” says Richards. It’s also very high in antioxidants which, she says, are thought to help reduce inflammation in the body which can interfere with weight loss.
While there’s no such thing as unhealthy lettuce, per say, swapping out iceberg and romaine for kale is a good bet. Pro tip: massage the leaves in lemon juice or a bit of olive oil to make them a little less rough and a little easier to digest.
A staple in Ayurvedic medicine and Indian cooking, ghee is a butter alternative that’s popping up in everything from baked goods, to bulletproof coffee, to broccoli stir frys. Simply put, ghee is butter that’s had all its cow milk protein and sugar lactose removed, explains Richards. While from a caloric and fat-content standpoint, the two products are neck-and-neck, ghee is a great option for those on a lactose-free diet, those with a lactose allergy, and those who just want to limit daily intake, she explains.
Because ghee is a saturated fat, this isn’t a food that should be eaten willy-nilly. But Richards says that if you stick to a half to one tablespoon serving size, incorporating ghee can help keep you feeling full for longer.
The average American consumes approximately 15.5 pounds of pasta each year—and most of it is the refined white stuff. Unfortunately, this type of noodle is usually void of fiber and micronutrients. Spaghetti squash, on the other hand, boasts only about 40 calories per cup—more than 75 percent fewer calories than a cup of plain pasta—and is an excellent source of vitamin A and potassium. Make this simple swap to jumpstart your weight loss and you’ll be fitting into your skinny jeans in no time! For more swaps to save you calories, don’t miss these food swaps that cut calories.
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!
On top of its 4 grams of belly-filling fiber, a cup of hearty oatmeal delivers as much protein as an egg. In other words, the popular breakfast food is an excellent weight loss tool. In fact, according to a study in the Annals of Nutrition and Metabolism, scientists found that having oatmeal for breakfast resulted in greater fullness, lower hunger ratings, and fewer calories eaten at the next meal compared with a serving of ready-to-eat sugared corn flakes, even though the calorie counts of the two breakfasts were identical. For ways to get more fiber, sprinkle some berries and chia seeds on top of your oatmeal, but be sure to stay away from fattening syrup and sugar.
Similar to Greek yogurt, a study from Nutrition Research showed that eating eggs for breakfast can make you feel more full and help you eat fewer calories throughout the day, meaning they’re quite the secret weapon for weight loss. Nutritionally speaking, one large hard-boiled egg (about 50 grams) contains less than one gram of carbs and remains an excellent source of protein. Eggs are also loaded with amino acids, antioxidants, and healthy fats.
Though we singled out quinoa above, whole grains in general (we’re talking cereal, rice, pasta, and more) are conducive to weight loss, especially when they’re used in place of refined—white—grains. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. Unlike refined grains, whole grains are packed with satiating, heart-healthy fiber.
Sure, nuts aren’t known for being low in calories, but they have an array of other properties—namely a high protein and fiber content—that makes them ideal for weight loss. A study published in the Journal of the American Heart Association, Circulation, found that consuming 1.5 ounces of almonds daily (as opposed to a carb-dense muffin) along with a heart-healthy diet, helped to improve cholesterol and lipid profiles among the research participants. The study also found that eating almonds reduces belly fat, too.
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.
If you’re on a quest to jumpstart weight loss, why not kick your metabolism into overdrive by sneaking spicy foods into your diet. Capsaicin, the active ingredient in cayenne pepper that gives it its spiciness, revs up your metabolism in a way that’s conducive to weight loss. In fact, according to a study in the American Journal of Clinical Nutrition, those who supplemented their diet with capsaicin consumed 200 fewer calories during their next meal.
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.
A myriad of different teas have been shown to aid weight loss, and green tea is no exception. 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. What’s more? 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 1.1 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.
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 2016 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 100 calories per day.
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 140 calories. What’s more? 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. 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.
And Avocado Oil
Extra Virgin Olive Oil
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 2.87 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.
With A Squeeze of Lemon
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 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.
Coffee jumpstarts your metabolism, making the non-decaf stuff a worthy weight loss ally. According to a study published in the journal Physiology & Behavior, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf. In addition to caffeinating your coffee, it’s also crucial to keep it black and avoid adding any unhealthy creamers and artificial sweeteners, both of which are enemies of weight loss.
Like peanuts, lentils also contain genistein, but their weight loss powers don’t end there. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. Next time you’re cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.
A 2016 study found that garlic powder reduces body weight and fat mass among people with non-alcoholic fatty liver disease (NAFLD). Recent studies have also shown that garlic supports blood-sugar metabolism, and helps control lipid levels in the blood. What’s more? Eating garlic can help boost your immune system, help ward off heart disease, fight inflammation, increase memory retention, and lower blood pressure, so consider adding some to your next meal. At the very least, it is preferable over salt, which can lead to water weight gain and bloating.
Salmon boasts significant anti-inflammatory properties thanks to its rich omega-3 fatty acid content, meaning it’s an excellent source of protein for those looking to jumpstart their weight loss. In fact, one International Journal of Obesity study that examined the effects of weight loss and seafood consumption showed that when men ate three 5-ounce servings of salmon per week for a month as part of a low-calorie diet, it resulted in approximately 2.2 pounds more weight loss than following an equicaloric diet that didn’t include fish. According to a study published in The Journal of Nutritional Biochemistry, fishy fatty acids may also signal thyroid cells in the liver to burn more fat.
Speaking of things you find in the sea, oysters have also been shown to contribute to weight loss thanks to their impressive zinc content. One study found that obese people who consumed 30 milligrams of zinc per day—the equivalent of just six raw oysters—had lower BMIs, weighed less, and showed improvements in blood cholesterol levels. If oysters aren’t your thing, spinach, pumpkin seeds, and mushrooms are also excellent sources of zinc.
Cheese isn’t traditionally thought of as something you consume to encourage weight management, but calcium-rich Parmesan, when eaten in moderation, can help stave off sugar cravings that can easily lead to weight gain. How does that work, you ask? The native Italian cheese contains the amino acid tyrosine (a building block of protein) which has been shown to encourage the brain to release dopamine without any unhealthy insulin spikes. What’s more? The combination of calcium and protein found in dairy products such as Parmesan has been found to increase thermogenesis—the body’s core temperature—and thus boost your metabolism.
Beans are a great weight loss food that can help boost feelings of fullness and manage blood sugar levels, making them an excellent ally in your weight loss battle. In fact, a recent study published in The American Journal of Clinical Nutrition found eating one serving a day of beans, peas, chickpeas or lentils could contribute to modest weight loss. And if you need another reason to bulk up on beans, remember that the fiber and protein-rich legumes are other excellent sources of genistein—the same compound found in peanuts and lentils that aids weight loss.
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!
When it comes to condiments, mustard is about as healthy and low cal as it gets, and the pungent yellow stuff that contains about 5 calories per teaspoon has also been found to stimulate weight loss. Scientists at England’s Oxford Polytechnic Institute found that eating just one teaspoon of mustard can boost the metabolism by up to 25 percent for several hours after it’s been consumed. Researchers attribute this to capsaicin and allyl isothiocyanates, phytochemicals that give the mustard its characteristic flavor. So instead of reaching for the sickeningly sweet ketchup, make sure you have mustard on hand at your next BBQ.
Apple Cider Vinegar
Another condiment worth utilizing in place of sugary dressings and marinades is apple cider vinegar. According to a study published in Bioscience, Biotechnology, & Biochemistry, consuming apple cider vinegar each day can lead to weight loss, reduced belly fat, waist circumference, and lower blood triglycerides. More specifically, the study of obese Japanese participants found that those who consumed 1 tablespoon of ACV over a three month period lost 2.6 pounds, and those who consumed 2 tablespoons lost 3.7 pounds in the same time frame. Go ahead and toss a tablespoon or two of this calorie, fat, and sugar-free stuff in your next salad dressing, sauce, or smoothie.
Blueberries are lousy with antioxidants, satiating fiber, potassium, and more, and according to researchers at the University of Michigan, the colorful fruits may also encourage weight loss. In a study of laboratory rats, scientists found that after 90 days the rats who consumed blueberry-enriched powder as 2 percent of their diet had less abdominal fat, lower triglycerides, lower cholesterol, and improved fasting glucose and insulin sensitivity, than the rats who didn’t consume any blueberry-enriched powder.
A study in the journal Metabolism found that eating half a grapefruit before meals may help reduce visceral fat and lower cholesterol levels. Participants in the 6-week study who ate a Rio Red grapefruit fifteen minutes before each meal saw their waists shrink by up to an inch, and LDL levels drop by 18 points. Though researchers don’t exactly know what makes grapefruit so good at burning fat, they attribute the effects to a combination of phytochemicals and vitamin C found in the tart treat.
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.
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.
Spirulina is a powdered, high-protein seaweed supplement. The dried stuff is about 60 percent protein, and, like quinoa, it’s a complete protein, meaning it can be converted directly into muscle in the body and is thus a great weight loss tool. A tablespoon of the blue-green algae delivers 8 grams of metabolism-boosting protein for just 43 calories, plus half a day’s allotment of vitamin B12, which in and of itself can give you more energy and boost your metabolism. Try tossing some spirulina into a smoothie and watching the pounds melt off. For more skinny smoothie ideas, check out this list of smoothie recipes for weight loss!