LET’S GET THERE bad news out of the way. Despite what the pop-up ads say, there is no such thing as a “magic food” that will melt the pounds away. Honestly, if brown bananas or coconut oil Whatever it took, the human race would already know.
“As much as we would like to believe it, there is no such thing as snake oil for weight loss,” confirms Krista Maguire, RD, CSSD, nutrition manager at The Beachbody Company. “However, that’s good news because who wants to eat just one food? Fortunately, we can eat multiple healthy foods to get to our ideal weight.”
The trick is to focus on the nutrients within those foods.
First, the protein, which helps you feel satisfied because it takes longer to digest than carbohydrates. It also provides amino acids, the building blocks of lean body mass. This means you will preserve the muscle, even if you eat with a calorie deficit. “It promotes a healthier body composition that leans toward less body fat and more lean muscle,” explains Maguire.
Fiber then supports weight loss by adding bulk to foods so you feel full longer. It also slows the release of sugar into the bloodstream, keeping energy levels stable. Adds Maguire: “You’re less likely to experience a blood sugar crash that can lead to those pesky snacking attacks.”
Finally, probiotics are a recent player in the weight-loss game, but they could be headed for MVP status by supporting the “good” bacteria in your gut. “recent research suggests that gut health affects weight control.” Maguire says.
Look for a balance of these three nutrients, along with hydration to fill you up and healthy, tasty options to keep you from feeling deprived. Here are seven foods to get you started.
1
greek yogurt
With almost 20 grams In a seven-ounce serving, low-fat Greek yogurt has more protein than the regular kind. It’s also packed with gut-friendly probiotics. The thicker texture and milder flavor make it more appealing to yogurt novices and it goes absolutely well with any fruit. If that’s not sweet enough for you, minimize the added sugar by sprinkling on a little honey instead of buying the pre-sweetened yogurt.
two
Cauliflower
No, you don’t need to drown them raw, although a chopped cup contains about two grams of protein and fiber, all for 27 waist-friendly calories. The mild flavor of cauliflower is actually its greatest asset. Add it to all kinds of foods to help you feel full and boost your nutrition. Try the cauliflower rice, cauliflower pizza crusts (avoid the cheesy ones), or Buffalo cauliflower wings. Or throw it in your next smoothie. You won’t even know it’s there.
4
jicama
You can peel and cut them raw into crisp, juicy strips that are great for dipping. A cup of sliced raw jicama has about 46 calories with nearly six grams of fiber OR bake and season as a low-calorie substitute for French fries.
5
Cinnamon
We all want a little sugar from time to time. By cutting said cinnamon sugar into a ratio of about four to one, you’ll find that you need a lot less to satisfy your sweet tooth. (You may even find that you don’t need the sugar part at all.) Try it in tea, coffee, yogurt, or sprinkled on fruit. If you take casein protein before bed, a little cinnamon can spice it up.
6
raspberries
The fact that they are sweet and delicious should be enough. Raspberries, in addition to being packed with all sorts of vitamins, minerals, and phytonutrients, are also packed with fiber. A cup of raw raspberries contains an impressive eight grams of fiber for only 64 calories. And that fiber is prebiotic, meaning it feeds the good gut bacteria. (That is good.)
7
Romaine lettuce
Kale, spinach, Swiss chard…every leafy green has its merits, so eat them all generously, but don’t overlook this classic. Romaine lettuce fills you up and hydrates you. Two crushed cups contain approximately one gram of protein and two grams of fiber, all for 16 minuscule calories. If you’re too macho for salads, try cutting a head lengthwise and throwing it on the grill. Sprinkle with a little olive oil and balsamic vinegar. Filling, delicious and simple.
Denis Faye
Denis Faye, MS, is a nutrition content and communication consultant and committed competitive cyclist who divides his time between helping the world understand food and wreaking havoc in racing.
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