Transcript 8 Foods to Eat MORE of to Lose Weight

8 Foods to Eat MORE of to
Lose Weight
If you are looking to drop a few pounds, but don't like
to diet, you're going to love what I'm about to tell
you: By focusing on eating more of certain weight-loss
super foods, rather than obsessing about which
nibbles are off-limits, you can reach your weight loss
goal without feeling an ounce of deprivation or pang
of hunger.
Pasta
Practice that fork twirl! Turns out you can
enjoy spaghetti, rigatoni and all the rest,
and still drop pounds—as long as you opt
for a 100-percent-whole-wheat version.
Whole grains contain more fiber, so it
takes a smaller serving to satisfy you than
standard spaghetti would. Boil up a pot for
a speedy supper—just stick to a 1-cup
cooked serving topped with marinara and
supplement with steamed veggies to keep
a lid on calories.
Fish
Remember that corny joke about the
"see food" diet? The vitamin D in
fatty swimmers such as wild salmon
may curb your appetite, according to
research from the University of
Minnesota at Minneapolis. Marinate
your favorite fillet in a mixture of
lime juice, garlic and cumin; chill for
20 minutes, then grill for 10 minutes
per inch of thickness, flipping once
Veggies
Putting a generous amount of low-calorie, highfiber fruits and vegetables on your plate before
adding a smaller portion of carbs fills you up
without bulking you up. In fact, by eating at least
34 grams of fiber per day, you’ll absorb up to 6
percent fewer calories. Toss 1/4 cup navy beans
on your salad (5 g), add a half cup of raspberries
to your cereal (4 g), snack on an apple with the
skin (3.3 g) or pair a baked sweet potato (3.8 g)
with your dinner. Organic local produce often has
more nutrients, so opt for pesticide-free when
possible.
Fat
Yes, you read that right! Despite its name,
not all fat will make you fat. In fact, the
healthy kind helps you feel full, so you'll
eat less over the course of a day. It also
aids your body's absorption of the
vitamins in other things you eat. Add a bit
of healthy fat to each meal and snack,
such as almond butter on an apple and
olive oil on your greens, to stay satisfied
and head off cravings. Looks like we
should start calling fat "slim!"
Flax
Want to squeeze even more power from
your sandwich? Choose bread that
contains flax—these seeds have lignan, a
phytoestrogen that may help you slim.
Aim for a loaf that also has at least 3 g of
fiber per 100 calories and is made from
100 percent whole grains (all the flour and
all the grains should be whole). Four
grams of fiber and fewer than 120 calories
per slice, and is made from filling stoneground wheat
Snacks
Fueling up on a 150-calorie snack in
between meals means you're less likely to
vacuum up your lunch and dinner. Stash
smart, shelf-stable nibbles such as nuts,
dried fruit, energy bars and whole-grain
crackers in your desk drawer, and make
hummus, sliced veggies and string cheese
permanent fixtures in your fridge—they're
your edible insurance against overeating
Eggs
Sunny-side up or over easy, an egg a day
keeps the weight away! According to
research, people who had eggs for
breakfast ate fewer calories over the next
24 hours than those who scarfed
predominantly carbs—yet they were more
satisfied! Research shows you can have
seven a week without raising your risk of
heart disease. If you’re typically a bit,
well, scrambled, in the morning, make a
veggie frittata on Sunday and nuke a slice
to eat each day during the week
spices
Want to curb hunger while adding flavor?
Grab a shaker! Seasonings like cayenne,
turmeric, cinnamon, rosemary and sage
offer major flavor for almost no fat and
calories, making good-for-you foods as
delicious as they are healthy. And research
shows 2 teaspoons of red pepper flakes on
your pasta can help you eat fewer calories
and fat at later meals. Make this spice and
others a part of your life and you'l look
hot, hot, hotter than ever!
The end
Stay healthy