Artichokes are delicious when marinated in a little olive oil, thrown on a salad, or added to lightened pasta dishes. “This vegetable has more fiber than any other vegetable, making it one of the best choices when you're looking to boost your fiber intake,” says Zigler. Artichokes are also loaded with antioxidants, which can lower inflammation to promote weight loss.
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.
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.

Riffing off the flavor of a Greek gyro, these turkey burgers cook up fast in a cast-iron skillet or grill pan. Lemony, olive-studded yogurt sauce adds more Middle Eastern–inspired flavor and is a tasty alternative to ketchup and mustard. Piled high with arugula, cucumber, and red onion, these are filling enough to be called dinner. Or, round out the meal with roasted potato fries. For the juiciest burgers, go for 93% lean ground turkey (a combination of white and dark meat).
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.
These tiny fish are the unsung stars of the sea. With 23 grams of protein per can and a truckload of omega-3 and omega-6 fatty acids, they're an easy way to load up on nutrients. They're also low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, soak them in milk for an hour to help cut down on the fishiness.
From a psychological and cultural perspective, a healthier diet may be difficult to achieve for people with poor eating habits.[48] This may be due to tastes acquired in childhood and preferences for sugary, salty and/or fatty foods.[49] In the UK, the chief medical officer of the government recommended in December 2018 that sugar and salt be taxed to discourage consumption.[50]
Wouldn’t it be great if life came with a magic remote control that made the bad parts speed up and the good parts slow down? You could hit FF at the beginning of every workday, and RWD at the end of awesome date. All the vacations, holidays and parties could move at the pace of a Kenny G song, and all the endless conference calls could spin by faster than Nicki Minaj’s hairstyles.

Greek yogurt is an extremely satiating breakfast or snack, thanks to its thick, creamy texture and a whopping 17 grams of protein (nearly three times more than is in an egg, in fact). A study from the journal Appetite found that people who ate a high-protein yogurt snack three hours after lunch felt fuller and ate dinner later than the other participants. And on top of that, other studies suggest that the acids produced during yogurt fermentation might help increase feelings of fullness.
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.
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!

Your favorite childhood snack is good for your grown-up self, too. Because peanut butter is a great source of protein and healthy fats, it can curb hunger and keep you feeling full long after you're finished eating. Having small snacks during the day that include a lean protein such as peanut butter with complex carbs (like an apple or banana) can also help keep your metabolism running smoothly.


Eggs are rich in high-quality protein, fats and essential nutrients, like vitamin D and choline. It's the protein, and the time of day we tend to eat them, that especially makes them a powerhouse for weight loss. Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left people feeling more satisfied than those who had bagels—which helped them eat less throughout the day.
Your favorite childhood snack is good for your grown-up self, too. Because peanut butter is a great source of protein and healthy fats, it can curb hunger and keep you feeling full long after you're finished eating. Having small snacks during the day that include a lean protein such as peanut butter with complex carbs (like an apple or banana) can also help keep your metabolism running smoothly.
It’s time to focus on your lentil health. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesn’t include beans. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood-pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.

For a 2,000-calorie daily diet, aim for 2½ cups of vegetables and 2 cups of fruit a day. If you consume more calories, aim for more produce; if you consume fewer calories, you can eat less. Include green, orange, red, blue/purple, and yellow vegetables and fruits. In addition to the fiber, the nutrients and phytochemicals in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, can count as vegetables (though they have more calories than most vegetables). For more fiber, choose whole fruits over juice.


When it comes to eating for weight loss, fiber is the number one nutrient that belongs on your radar. The Cleveland Clinic says women should aim for the recommended 25 to 30 grams per day, and one of the easiest ways to do that is by loading your plate with broccoli. The veggie contains 16 grams per bunch! If you don't like eating it solo, sneak it into the dishes you already love, like this Fusilli with Broccoli Pesto recipe.
^ Sacks, Frank M.; Lichtenstein, Alice H.; Wu, Jason H.Y.; Appel, Lawrence J.; Creager, Mark A.; Kris-Etherton, Penny M.; Miller, Michael; Rimm, Eric B.; Rudel, Lawrence L.; Robinson, Jennifer G.; Stone, Neil J.; Van Horn, Linda V. (15 June 2017). "Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association" (PDF). Circulation. 136 (3): e1–e23. doi:10.1161/CIR.0000000000000510. PMID 28620111.
Grapes were basically made to be snacked on, and always having some on hand could be great for your weight loss goals — a study published in PLOS Medicine found the sweet fruit can aid in shedding unwanted pounds. If you're trying to resist a calorie-heavy dessert, try tossing a bunch into the freezer so you can pop a few whenever you're craving something sweet.
There are countless ways to enjoy the fruit (yes, technically it is one), but you can't beat the classic combination of whole-wheat toast with mashed avocado, lemon juice, and sunflower seeds. Sass also recommends whipping avocado into a smoothie, pureeing it with herbs and citrus juice to make a creamy salad dressing, or adding it to a veggie omelet.
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. 

Kimchi is a spicy Korean condiment that's made with fermented cabbage and is a great source of vitamins A, B, and C. Because it's fermented (like sauerkraut), kimchi contains tons of those good probiotics that aid the body in digestion. A recent study in the Proceedings of the National Academy of Science found that maintaining healthy bacteria in your gut can improve gut lining, which in turn could help reduce fat mass and inflammation.
The basic principles of good diets are so simple that I can summarize them in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: go easy on junk foods. Follow these precepts and you will go a long way toward preventing the major diseases of our overfed society—coronary heart disease, certain cancers, diabetes, stroke, osteoporosis, and a host of others.... These precepts constitute the bottom line of what seem to be the far more complicated dietary recommendations of many health organizations and national and international governments—the forty-one “key recommendations” of the 2005 Dietary Guidelines, for example. ... Although you may feel as though advice about nutrition is constantly changing, the basic ideas behind my four precepts have not changed in half a century. And they leave plenty of room for enjoying the pleasures of food.[23]:22
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.

Wouldn’t it be great if life came with a magic remote control that made the bad parts speed up and the good parts slow down? You could hit FF at the beginning of every workday, and RWD at the end of awesome date. All the vacations, holidays and parties could move at the pace of a Kenny G song, and all the endless conference calls could spin by faster than Nicki Minaj’s hairstyles.

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