Celebrate Friday with a family-friendly dinner that comes together easily. Our version of cheesy, crave-worthy nachos has half the sat fat, 450mg less sodium, and double the fiber compared to the classic. Mexican chorizo packs a big flavor punch, helping a little meat go a long way here. Look for it in the butcher’s case next to the other fresh sausage. And because no tray of nachos is complete without cheese, a bit of shredded sharp cheddar adds just enough cheesy, salty kick
This often over-looked gem is loaded with protein, filling fats, and calcium to help you build and repair muscles, which can aid in weight loss. “It's fabulous with fruit, on whole grain toast, oatmeal or salads, but the super high protein content [13 grams per 1/2 cup serving!] helps to keep you full in between meals,” says Harris-Pincus. You can also use it in smoothies, in eggs, or in pancake batter. Just be sure to check labels and find a product that’s low in sugar.
Carbs are not the nutritional Voldemort. Actually, certain healthy carbs can help you lose weight—and air-popped popcorn is one of them. “Portion-wise, it has a lower calorie per unit volume than many other snacks,” Lauren Harris-Pincus, M.S., R.D.N., and owner of Nutrition Starring You, told SELF in a previous article. You get more bang for your caloric buck, and since popcorn is made up of complex carbs, it’ll digest more slowly, keeping you fuller longer.
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Health.com is part of the Meredith Health Group. ©, Copyright 2019 Meredith Corporation. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. See the Terms of Servicethis link opens in a new tab and Privacy Policythis link opens in a new tab (Your California Rightsthis link opens in a new tab)for more information. Ad Choicesthis link opens in a new tab | EU Data Subject Requeststhis link opens in a new tab
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.
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.
Compared to other nut varieties, pine nuts tend to be on the pricier side, but adding them to your shopping cart could be a good investment for your health. Research suggests that the fatty acids in these little nuts could increase satiety hormones, helping you feel full. They're also packed with vitamin B1 and manganese, a mineral that helps your body metabolize carbohydrates and protein.
A fat-burning superfood, grapefruit contains a compound that can lower the fat-storage hormone insulin, which in turn can lead to weight loss. In fact, eating half a grapefruit before each meal could help you lose up to a pound a week—even if you don't change anything else about your diet. Because grapefruits are 90% water, which fills you up, they also act as a natural appetite suppressant.
Good news, wine drinkers. Thanks to resveratrol, an antioxidant found in grape skin, drinking red wine in moderation can be part of a healthy diet. Some studies suggest that people who drink wine have smaller waists and less abdominal fat than those who drink mainly liquor. And having one glass of red wine can increase your body's calorie burn for up to 90 minutes afterwards. The antioxidants in wine might even help your body prevent cancer and improve heart health. Just be sure to stick to no more than a glass a day—the calories can add up fast.
All beans are high in fiber, which is your friend when you're trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade veggie burgers, soups and salads.
Going gluten-free may be a popular trend, but unless you're actually gluten-intolerant or have celiac disease, plenty of reasons exist to continue eating whole grains. They're a tasty way to fill up on both soluble and insoluble fiber, which help you feel full for longer and keep bowel movements regular (oats, barley, and bulgur are especially high sources). Whole grains can also help prevent weight gain: in one study, women who ate whole grains like wheat germ and dark bread had a 49% lower risk of "major" weight gain over time.
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. Learn more »
How would you like to take all the great weight-loss results you’ve just read about—and double them? That’s what happens when you supplement your diet with a combination of vitamin D and calcium, according to a Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrients—found in abundance in some yogurts—lost two times more fat than the other group! To get similar results at home, start your day with one of these best yogurts for weight loss.
Welcome to the Best Foods For Weight Loss Treasure Trove. Contrary to popular opinion, slashing as many calories from your diet as possible is not the optimal way to lose weight. Instead, you should be loading your diet with whole, healthy foods that fill you up (making you less likely to go overboard on less healthy options), boost your energy so you can crush it at the gym, and provide enough calories to keep your metabolism chugging right along.
Coconut oil is having a moment right now: it can be used as a butter or olive oil substitute in everything from baked goods to salad dressing, and can even be used as an alternative to milk in lattes (yes, really). Sass is a fan of the heart-healthy oil whipped into smoothies, and you can also use it to sauté veggies, sear fish, or as an olive oil replacement in soups and stews. (It's also a must-add to your beauty routine, and makes a wonderful natural moisturizer for skin and hair.)

Carbs are not the nutritional Voldemort. Actually, certain healthy carbs can help you lose weight—and air-popped popcorn is one of them. “Portion-wise, it has a lower calorie per unit volume than many other snacks,” Lauren Harris-Pincus, M.S., R.D.N., and owner of Nutrition Starring You, told SELF in a previous article. You get more bang for your caloric buck, and since popcorn is made up of complex carbs, it’ll digest more slowly, keeping you fuller longer.
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.
Good news, wine drinkers. Thanks to resveratrol, an antioxidant found in grape skin, drinking red wine in moderation can be part of a healthy diet. Some studies suggest that people who drink wine have smaller waists and less abdominal fat than those who drink mainly liquor. And having one glass of red wine can increase your body's calorie burn for up to 90 minutes afterwards. The antioxidants in wine might even help your body prevent cancer and improve heart health. Just be sure to stick to no more than a glass a day—the calories can add up fast.
Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.
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