It’s time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. Add these eats to your plate today and you’ll be slimmer and healthier in no time!

Eggs

Dig in to eggs, yolks and all: They won’t harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs. “Egg protein is filling, so you eat less later in the day,”.

Eat more Omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week.

photo credit: Christopher Chan

Oats

“Oatmeal has the highest satiety ranking of any food,”. “Unlike many other carbohydrates, oats even the instant kind digest slowly, so they have little impact on your blood sugar.” All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Lentils

Lentils are a bona fide belly flattener. “They’re high in protein and soluble fiber, two nutrients that stabilize blood sugar levels,”. “Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.”

Goji berries

These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.

Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.

Apples

An apple a day can keep weight gain at bay, finds a study. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. “Apples are high in fiber 4 to 5 grams each which makes them filling,”. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an “apple shape.”

Eat more Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

Buckwheat pasta

Swap plain noodles for this hearty variety; you’ll slip into your skinny jeans in no time. “Buckwheat is high in fiber and, unlike most carbs, contains protein,”. “Those two nutrients make it very satiating, so it’s harder to overeat buckwheat pasta than the regular stuff.”

Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe.

Blueberries

All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup. “Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract,”.

Eat more Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt.

Almond butter

Adding this spread may lower bread’s glycemic index (a measure of a food’s effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn’t experience the same blood sugar surges as those who ate only the slice. “The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat,”. “Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat.”

Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt,. Or add a dollop to oatmeal for flavor and protein.

Pomegranates

The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they’re low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.

Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. “Use them in salads instead of nuts,”. “They’re especially delicious on raw baby spinach with lemon poppy seed dressing.” For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa.

Chiles

One reason to spice up your meals: You’ll crank up your metabolism. “A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles,”. Plus, “you can’t gulp down spicy food,” she adds. “Eating slowly gives your brain time to register that your stomach is full, so you won’t overeat.”

Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile’s heat, grill it until it’s almost black, peel off charred skin and puree the flesh,. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.

Yogurt

Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study , people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.

Eat more “Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice,”. You’ll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

Parmesan

Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in finds. Lowfat-dairy fans didn’t experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. “Parmesan is so flavorful, it’s easy to stick to one serving,”.

Eat more “Grate Parmesan over roasted vegetables,” Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.

Avocado

Don’t let the fat content of an avocado (29 grams) scare you that’s what makes it a top weight loss food,. “The heart-healthy monounsaturated fat it contains increases satiety,” she says. And it’s terrific summer party food.

Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it’s best to watch your portions. One easy way to do it: Try Wholly Guacamole’s 100-calorie fresh guacamole packs. They’re easy to pack in your lunch and pair with chopped vegetables.

Olive oil

Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that’s hardly its only slimming feature. “Research shows it has anti-inflammatory properties,”. Chronic inflammation in the body is linked to metabolic syndrome.

Eat more Drizzle your salad with olive oil and you’ll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic,. Add this oil to your summer menus for a flatter tummy by fall.

source : self.com