As long as this popular crunchy treat isn't doused in movie-theater butter, it makes an excellent weight-loss snack. Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving of air-popped corn (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power. Popcorn is filled with air, so you get a pretty large portion without a lot of calories. You can eat 3 whole cups of popcorn for only 100 calories.
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.:22
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.
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.
A new twist on an old favorite ― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
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.
“The Dietary Guidelines recommend eating fish at least twice a week, and I think salmon is the perfect food to incorporate into your weekly meal plan,” says Rizzo. Salmon is rich in omega-3 fatty acids, which are good for your heart and can lower inflammation to aid in weight loss and combat water retention. Plus, eating healthy fat keeps you full. The bonus is that salmon has vitamin D to improve mood, she says.
Here’s more reason to add avocado to everything. “Most of the carbohydrate content in avocados comes from fiber (1/3 of an avocado provides 11 percent of our daily fiber needs), and it also contains monounsaturated fat, which is known as a ‘good’ fat and [is] important for heart health,” says Zigler. Together, the healthy fats and fiber will keep you full to avoid mindless munching throughout the day.
Artichokes are incredibly filling—in fact, they are one of the highest-fiber vegetables, says Sass. A single boiled artichoke contains a whopping 10.3 grams of fiber—almost half the recommended daily amount for women. To curb your appetite before a meal, Sass suggests enjoying the veggie as a pre-dinner appetizer: try them in a refreshing salad with edamame and asparagus, or make homemade salsa with artichoke hearts, tomatoes, olives, and red onions.
The DASH diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to control hypertension. A major feature of the plan is limiting intake of sodium, and the diet also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits, and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in potassium, magnesium, and calcium, as well as protein".
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.