Green tea
If you want to sip your way to a
faster metabolism, pour yourself a cup of green tea. The beverage is
filled with powerful antioxidants that can help fight inflammation, burn
fat, and increase energy. According to one study, drinking five cups a
day could help you lose twice as much weight, mainly in your midsection.
And drinking green tea could also reduce risk of Parkinson’s disease,
as well as ovarian, colorectal, skin, and prostate cancers.
For an extra boost, squeeze a slice of lemon or orange into your tea
before drinking it: research from Purdue University found that citrus
juice gives green tea’s antioxidants staying power, so they’re digested
slowly and benefit your body for longer.
Greek yogurt
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.
Grapefruit
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.
Kidney beans
Like chickpeas, kidney beans (also
known as red beans) are a rich source of slimming resistant starch and
contain more than 5 grams of satisfying fiber per serving. Because
they’re packed with omega-3s and calcium, the legume is also good for
your heart.
Enjoy them in a big bowl of chili, or make a bean salad with onions, peppers, and black and garbanzo beans.
Lemons
A squeeze of lemon adds instant
freshness to everything from drinks to salads to fish without additional
calories, making it an ideal way to flavor food if you’re watching your
weight. Plus, the pectin fiber in lemons can help fill you up and fight
off hunger cravings. And while it hasn’t been scientifically proven,
some experts believe that the citrus fruit can aid in weight loss, as
well.
“Add a slice of lemon to a glass of water, hot or iced tea, or
homemade vinaigrette,” says Sass. “Or steam veggies in lemon water to
give them flavor.”
Oatmeal
Oats are another terrific source of
metabolism-boosting resistant starch, with 4.6 grams in a half-cup
serving. And they’re particularly good for your waistline when cooked:
in a recent Nutrition Journal study, participants who ate 220 calories
of hot oatmeal for breakfast reported less hunger later in the day than
those who ate cold oat cereal.
Oranges
Like lemons, oranges are low in
calories but contain plenty of fiber, helping you to feel full
throughout the day and consume less overall. In fact, in a list of the
most filling foods compiled by Australian researchers, oranges ranked
the highest among fruits.
From January to April, keep your eyes peeled for blood oranges, a
darker-hued winter variety of the citrus that contains a full day’s
worth of vitamin C as well as high levels of the disease-fighting
antioxidant anthocyanin.
Pears
Like apples, pears are a great source
of antioxidants and fiber (just one contains 15% of your daily
recommended amount). According to one study, women who ate three pears a
day consumed fewer overall calories and lost more weight than those who
did not.
Pistachios
Pistachios may be small, but these
green-hued nuts contain as much potassium as a banana and are packed
with lutein, an antioxidant that benefits your eyes and skin. They also
have fewer calories than any other nut variety.
For greater slimming potential, purchase them unshelled: the process
of removing the shells will force you to eat more slowly, giving your
brain additional time to determine whether or not you’re still hungry.
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