Eat These 4 Foods To Lose Weight
That annoying voice telling you to eat a brownie is coming from your gut, not your head. Research suggests that not having enough strains of bacteria in your gut could increase your desire for sugary junk food. It's more about the lack of variety than good versus bad bugs, say experts. So fill up on asparagus—it's a good source of prebiotics, a type of fiber that promotes bacterial diversity.
TRY THIS:Roasted asparagus spears topped with a chopped hard-boiled egg and a spoonful of salty capers is a yummy and hearty side dish.
Don't vote all carbs off the island. Oats are loaded with beta-glucan, a special type of fiber that helps slow the digestion of carbohydrates, which releases sugars at a slower rate. This triggers certain metabolic responses that decrease appetite. Choose rolled oats over quick-cooking oats, like the ones you'd find in instant oatmeal or (waah!) oatmeal cookies. The extra processing can make the fiber less effective.
TRY THIS: If you're bored of the usual fruit and nuts with your oatmeal, add a tablespoon of peanut butter and cocoa powder.
Consider fiber your slim-down secret weapon. Fiber takes up lots of space in your stomach and is digested slowly, so you stay fuller longer. A medium pear packs 6 grams of fiber, which is more than most fruits, including apples. Go ahead and have more than one: A recent study found that adults who ate at least 30 grams of fiber per day lost almost 5 pounds in a year—without having to make any other healthy changes to their diets.
TRY THIS:Toss a thinly sliced pear with arugula, chopped walnuts, and shaved Parmesan for a sweet-salty salad. Room for dessert? Not today!
They're rich in polyunsaturated fats, which studies show could help melt belly fat. The how isn't totally clear, but that could be because mitochondria, the energy factories of cells, need polyunsaturated fats to help burn flab. Plus, foods high in polyunsaturated fats tend to be better at squashing hunger than those high in monounsaturated fats (like almonds), one study revealed.
TRY THIS:You can cut down on saturated fat— not flavor—by swapping roasted, unsalted sunflower seeds for cheese in salads or pasta dishes.
Video: Nutrition and Weight Loss with Amy Lee MD | UCLA Center for Human Nutrition
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