You probably think it”;s what you don”;t eat that helps you lose weight. And for the most part, that”;s true. You do have to scale back the amount you eat, but simple weight loss is mainly achieved by adding certain foods to your diet. There are, in fact, a variety of foods to lose weight with.
Their secret? In scientific speak, it”;s satiety. In layman”;s terms, these foods promote a feeling of fullness, which can prevent you from having seconds (and sometimes even finishing firsts, never mind reaching for dessert). This is the key to losing weight fast.
10 Green Foods to Add to Your Diet ASAP
Simple weight loss starts with adding these secret ingredients to your daily diet plan:
Eggs for breakfast, beans at lunch, lean meat for dinner equals less hunger. Studies have found that adding more protein to the weight loss diet makes people feel fuller and less likely to overindulge. And now we know why. Researchers at several university centers in England and Australia, who published their findings in the journal Cell Biology in 2014, found that increasing protein in the diet food you eat can increase the amount of a hunger-fighting protein called peptide YY (PYY) in the body. When people were given an injection of PYY, they automatically reduced their food intake by a third. Your body takes a longer time to process protein than it does to absorb carbohydrates, which may account for some of its appetite-suppressing effects. Also, a 2015 study in the International Journal of Obesity suggests that l-cysteine, an amino acid found in protein, may be driving appetite control by suppressing ghrelin, the so-called “;hunger hormone,”; In the body.
So how do you work more protein into your weight loss diet plan? If you’re on the Nutrisystem weight loss program, make sure you’re not skimping on your PowerFuels each day. Sure, lean fish and poultry are great sources of protein, but they aren’t the only options (Don’t believe us? Click here for a list of 7 High Protein Foods That Aren’t Chicken >).
Eggs are a great option for PowerFuels since they’re packed with protein and other nutrients, but they won’t break the calorie bank. Click here for 8 Easy Egg Recipes You’re Sure to Love >
Greek yogurt is another great protein option. Click here for our popular Berry Delight Yogurt Parfait recipe >
For additional help incorporating more protein into your diet plan, click here for an entire article on the topic > And, for more surprising sources of this important nutrient, click here >
7 Superfoods That Should Always Be in Your Cart
Studies done at Penn State University have found that having a low-calorie soup course before the main event can help reduce your subsequent calorie intake by as much as 20 percent! In these studies, the soups, which were broth-based with plenty of vegetables, only added about 100 to 150 calories but plenty of belly-filling fiber. Other studies by Penn State researchers found that a pre-meal salad is also a good choice, as long as it”;s not loaded with fatty ingredients like cheese and meat and drenched in high-fat dressing. While the fatty additions should slow you down-fat promotes fullness, too–;the Penn State studies found that people who chose them didn”;t compensate for the extra calories at their meals.
Click here for 16 plan-friendly soup recipes the whole family will love >
Because they”;re high in fat and calorie-dense, nuts used to be on every diet food no-no list. Not anymore. They”;re high in protein and dietary fiber, two key appetite-tamping ingredients. They also contain healthy monounsaturated fat. Penn State researchers found that dieters who were allowed to eat nuts while losing weight stayed on their eating plan longer because they didn”;t feel like they were dieting. A study from Harvard recommended nuts as a healthful replacement for other snacks because in their studies, people who ate them regularly weighed less, lost weight faster, and had a lower risk of Type 2 diabetes than people who ate them infrequently or not at all.
Or, check out some of our nut-filled favorites, like the Sweet and Salty Snack Mix > or the Dark Chocolate and Sea Salt Nut Bar >
How to Know How Many Nuts You Should Eat
A meta-analysis of all the clinical studies done on eating beans published in 2014 in the journal Obesity found that just one serving of beans, peas, lentils or chickpeas left people feeling 31 percent fuller that those who didn”;t eat these high-fiber foods. As a bonus, regularly eating beans can lower cholesterol by about five percent.
Click here for our bean-packed Chunky Veggie Chili Recipe > Or, click here to check out our Black Bean & Quinoa Pumpkin Soup > Sick of soup? Try this Southwest Grilled Chicken Salad recipe > Or these Veggie & Rice Stuffed Peppers >
The thick stems of spinach and other similar leafy greens contains class of chemicals called thylakoids, which are being studied for their appetite-curbing effects. In one multi-center study, 60 overweight or obese people who were given an extract of this spinach ingredient experienced reduced appetite and hunger for more than two hours. It may work by slowing the digestion of fat in the diet and by suppressing ghrelin in the stomach. So if you”;re having a pre-meal salad, it”;s a good idea to make it spinach.
Ready to pump up the spinach in your weight loss diet plan? We’ve got plenty of healthy recipes for you, including:
Strawberry Feta Spinach Salad >
Easy, Cheesy Spinach Cups >
Skinny Spinach Dip >
Cheese & Spinach Stuffed Chicken >
Spinach Stuffed Mussels and Shrimp >
And don’t forget to try our healthy salad dressing recipes >
The post It”;s Simple: Eat These 5 Foods, Lose Weight appeared first on The Leaf.
Read more: leaf.nutrisystem.com
Water does much more for your health than just quench your thirst. It keeps your metabolism working steadily, so you”;re burning calories all day–;even when you”;re “;at rest.”; It also helps fill you up, so that you”;re less likely to mistake dehydration for hunger. Nutrisystem dietitians recommend you get about 64 ounces of water every day. But, that doesn”;t mean you have to chug down glass after glass to keep yourself hydrated. The hydrating foods you eat also contribute to your daily intake.
Water makes up more than 90 percent of the weight of 10 very popular vegetables. All of them are non-starchy sources of your greens, meaning you can enjoy as much of them as you want and stay on track with your Nutrisystem weight loss plan. Eat them raw or lightly steamed to really maximize their moisture content.
Fill up on veggie nutrition with these 10 hydrating foods:
Water content: About 96 percent
Try this: Substitute juicy “;cuke”; slices for lettuce in your favorite sandwich and skip the mayo.
2. Romaine lettuce
Water content: About 95 percent
Try this: Fill firm romaine leaves with a whole grain and bean salad for a quick, nourishing lunch you can eat on-the-go.
Water content: About 95 percent
Try this: Dip stalks in a fourth of a cup of hummus (a SmartCarb on Nutrisystem), instead of peanut butter, which has more than five times as much fat.
Water content: About 95 percent
Try this: Get crafty with the Fresh Radish Salad on The Leaf. Or, top a slice of whole wheat toast (one SmartCarb on Nutrisystem) with a tablespoon of creamy, mashed avocado (an Extra) and thin slices of zesty radish.
Water content: About 95 percent
Try this: Look for zucchini “;noodles”; in the produce section at the grocery store or make your own with a spiralizer. Your Shrimp Scampi couldn”;t get healthier!
Water content: About 94 percent
Try this: Carve out the tomato”;s stem and a few inches around and below it, then fill the opening with tuna! A half of a cup of water-packed tuna counts as a PowerFuel on Nutrisystem.
7. Bell Peppers
Water content: About 93 percent
Try this: Toss diced peppers with splashes of vinegar, a teaspoon of oil (one Extra on Nutrisystem) and fresh herbs to make a simple relish for sandwiches.
Water content: About 92 percent
Try this: Steam florets until tender, then whip them with non-fat milk to make a healthy alternative to mashed potatoes.
Water content: About 91 percent
Try this: Add a handful of spinach to smoothies for an extra-hefty dose of vitamins and fiber.
Water content: About 90 percent
Try this: Shred the stalks (the stems that are often discarded) and use them as the base for a tasty variation on coleslaw.
How Much Water Do You Really Need? How to Know
The post Trouble Drinking Enough Water? 10 Hydrating Foods You Need to Be Eating appeared first on The Leaf.
Read more: leaf.nutrisystem.com
Superfoods have earned their stellar reputation as superstars of the food world by being nutritionally dense and rich in nutrients. But what if those foods could help you to lose weight and belly fat in addition to delivering their powerful nutritional benefits? The good news is that many of them do!
Research Reveals the Top 25 Superfoods
Here are 10 superfoods to add to your diet for their nutritional and weight loss benefits:
1. Jalapeno Peppers
Jalapeno peppers are rich in minerals and nutrients, making them a surprising superfood that many people don”;t think of. It”;s the alkaloid capsaicin in jalapenos that gives them their spicy flavor and is also responsible for their potential weight loss benefits. According to Bioscience Reports, capsaicin is correlated with a decreased risk of obesity. It”;s been shown to increase fat oxidation and energy expenditure in study subjects. If you love all things spicy, then jalapenos will be a welcomed superfood to try.
Whip up these Jalapeno Poppers for a fun snack to attack cravings. Learn five more surprising benefits of spicy food here! >
Packed with omega-3 fatty acids and protein, salmon”;s nutritional benefits help make it a superfood. Research suggests that omega-3 fatty acids can help reduce the risk of cardiac problems. Eating salmon regularly may also help speed up weight loss for men, according to a study in the International Journal of Obesity. Many salmon recipes also happen to be relatively low in calories, making it a lean option that can be prepared in many delicious ways. Check out these mouthwatering salmon recipes. >
Loaded with nutrients, dark leafy greens like spinach provide essential vitamins for to skin, bone and immune system health benefits, says Healthline. Spinach is also incredibly nutrient dense. A cup of raw spinach has just seven calories but provides more than 56 percent of your recommended daily allowance for vitamin A and all of your daily vitamin K, says Healthline. On top of all that, researchers at Lund University in Sweden found that spinach boosted weight loss by 43 percent and reduced food cravings by up to 95 percent. This Creamy Spinach Stuffed Chicken recipe is an easy way to fit spinach into a Flex meal.
How to Eat More Leafy Greens
Pomegranates are rich in vitamin C, potassium and fiber and are thought to help with heart disease and cancer prevention, says Healthline. While there”;s a lot of focus on pomegranate juice–;which does have more antioxidants than individual seeds–;eating the seeds whole gives you the benefit of fiber and added vitamins and minerals. Fiber can help keep you full longer and support weight loss. A study, published in Food and Chemical Toxicology, found that giving obese and insulin resistant mice pomegranate seed oil for 12 weeks decreased body weight, body fat and improved peripheral insulin sensitivity.
Embrace those pomegranate benefits! There are some really great ways to fit pomegranates into your day. Get inspired by these delicious recipes. >
With lots of nutrients delivered with a satisfying crunch, almonds make a “;superfood snack”; or a great addition to meals. They can easily be tossed into salads, cereals and yogurt or incorporated into cooking. A study, published in the Journal of Nutrition, found a link between daily almond consumption and weight loss–;specifically belly fat. On the Nutrisystem plan, almonds are a PowerFuel, which are foods that offer high-quality proteins while also containing essential amino acids and healthy fats.
6. Flax Seeds
Flax seeds are a nutrient-dense and fiber-rich “;superseed.”; Flax seed recipes are usually easy to make and are packed with superfood benefits. They can be tossed into a variety of dishes to ramp up their nutrition power. Flax seed also contains both soluble and insoluble fiber, says Healthline. This helps to ensure healthy and gradual digestion that keeps you fuller longer. It is this digestive superpower that is likely to help assist with weight loss.
9 Seeds You Need to Be Eating
While most berries are good for you and can be considered superfoods, blueberries are said to be one of the best, particularly when it comes to their ability to help you lose stubborn belly fat. According to the University of Michigan, research shows that blueberries may help to burn belly fat because of their high antioxidant content.
While blueberries are tasty to eat on their own, there are also many great ways to cook or bake with them to increase your consumption. The naturally sweet goodness of blueberries makes them a healthy alternative to many sugar-laden desserts–;a common healthy diet downfall. Be sure to check out these 10 reasons you need to eat more fruit like blueberries! >
Here at The Leaf, we love avocados! Avocados are rich in potassium as well as monounsaturated and polyunsaturated fats, which are “;healthy fats”; essential to a weight loss plan. That”;s because your body needs fat to help you feel full and satisfied after eating, to provide quick-burning energy and to aid in the absorption of vitamins and minerals that you consume. As a “;whole food”; source of healthy fat, avocados have that power. People who regularly eat avocados have significantly lower body weight, BMI (body mass index), and waist circumference, and higher HDL (good cholesterol levels) than people who don”;t eat the fruit, according to a study published in Nutrition Journal.
There are many great ways to use avocado that you may never have thought of. It can be a healthy substitute for mayo, a topping for salads, a baking ingredient for cookies or brownies and even a base for pudding. It”;s creamy texture and versatile nature help it to shine as a superfood to help you lose fat. Here are more superfood facts about avocados! >
9. Black Beans
Black beans are packed with potent plant-based nutrients that are believed to help protect against cancer, says Medical News Today. They”;re also an inexpensive and easy-to-cook-with food that can be incorporated into many different dishes. For those looking to drop some pounds and lose fat, some of the best news is that consuming beans was linked to “;reduced body fat percentage”; in a study, published in The American Journal of Clinical Nutrition. Another study, published in BMC Proceedings, shows that certain compounds in the beans might help to strengthen the body”;s insulin resistance and protect against obesity.
How to Eat More Beans
As the saying goes, an apple a day keeps the doctor away. But what if it could keep the pounds away, too? Apples are rich in weight-loss-friendly fiber and help slow the digestion of food. This helps you to feel fuller with fewer calories. For these reasons, they can definitely play a vital role in your efforts to lose fat.
Apples are one of the most versatile fruits, with so many different ways to cook and prepare them. Try them out in this unique Instant Pot Apple Cake. Of course, apples are also delicious and nutritious all on their own or sliced with peanut butter. Check out this awesome video from The Leaf and learn five reasons to eat more apples! >
The post 10 Superfoods That Help You Lose Fat appeared first on The Leaf.
Read more: leaf.nutrisystem.com