Good Lifestyle

The trick to cut without feeling tortured is much simpler than you think. You just have to turn to your dear old friend, fiber. That's right, eat aHigh fiber diet You will be greatest longer, and this is the key to finally reach these weight loss goals.

"Offset to afiber-rich diet with many sources of lean protein - This is the easiest way to reduce your caloric consumption without eating less, "says Tanya Zuckerbrot, MS, RD, author ofThe CARB Miracle Plan: Making Calories and Grease Disappear - with FibersF-Factor Founderand . Filling food with high fiber and high protein content has fewer calories per gram, so you can stack your plate without packaging on books.

But do not turn you to these grab-and-go shakes, either. Eating real food is the trick to make this strategy.

"Being balanced in the food you eat will make you feel mentally balanced," saysBonnie Taub-Ten, MA, RDN, CDNand author ofRead it before eating it. "You will know that you have eaten something solid and you can continue with your day."

We asked these two dieticians to weigh on healthier foods-Fuller foods. Here are the foods that made the top 10, so that you know what to do stocks. And make sure you try these21 best healthy cooking hacks of all time To really keep you on the right track!

Of course, nuts are all healthy enough, but they are not all created equal. The pistachios are one of the most caloric and low-fat nuts, says Zuckerbrot. And, get this, it means that you will eat more of them. A 1 oz server is 48 pistachios, while 28 peanuts or almonds allow you to recover the same number of calories. It is an exchange we willingly do. You will also get healthy healthy benefits to Pistachios: "Almost all grease found in pistachios are healthy mono-and polyunsaturated fats, which are consumed in combination with a healthy diet.Reduce the risk of heart disease, says Zuckerbrot.

Let's be one thing right now: there is no zero-calorie food. Sorry, it's too good to be true. Vegetables rich in fiber and rich in water such as cucumbers, carrots, zucchini, celery, broccoli and cabbage are quite close because they are naturally very low in calories. "The fiber also adds to food, which gives you the satisfaction of chewing, as well as the feeling of a full stomach", note Zuckerbrot. If you are not a snacker type of raw vegetables, use products for bulk sandwiches, soups and omelets.

Dairy products affect people differently and have been reported to help people lose weight (usually because of probiotics, such as yoghurt) - other experts say it's aThe food that makes you happy. In this case, the cheese gets a green light because of its calcium content. "Calcium can also promote weight loss because it helps maintain muscle mass, which stimulates and helps maintain metabolism, helping you burn calories more efficiently throughout the day," said Zuckerbrot. This does not mean that you can help you with a saucepan soaked by cheese. Working cheese inFiber-rich snacks To make them more satisfied and consider your diet carefully before choosing the grease dairy. Although it packs many health benefits, you will need to compensate these calories elsewhere throughout the day.

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When your sweet tooth turns off his head ugly, go to frambots. A cup provides 8 grams ofFiber of satisfactionAnd you regulate only 60 calories. Do not feel limited to burst them, either. Launch them in a smoothie or salad, you will make your body a favor. "Raspberries also breaks out vitamin C, an antioxidant of cancer control that maintains free radicals to cause damage to cells," says Zuckerbrot.

Greek yogurt is the popular snack of the moment, for good reason. It packs the regular yogurt protein twice and a 20% discount of your daily calcium needs. "The problem is that everyone likes to chew, and the yogurt does not always do the only matter," says Taub-ten, who suggests adding nuts, dried fruits or cereals that are whole grain, of Fiber and low sugar content. If you are not a Greek yogurt fan, try a variety of 2% grease. The twilights added will not push you too many calories compared to the United Nonfat Greek yoghurt (130 compared to 100 calories for 6 ounces).

Back in a comfortable childhood diet seems hardly a tactic of intelligent weight loss, but cereals can make a healthy meal when you are in a hurry - with a warning: do not choose a brand with a cartoon on the box. "High fiber whole grain grain cereals not only provide sufficient fiber, but are also loaded into B vitamins, antioxidants and orthographic minerals such as iron, zinc, copper andmagnesium"Said Zuckerbrot. Top tone bowl with skim milk and some sliced ​​almonds, and make sure you use a measuring cup to maintain control portions, advises Taub-Ten.

The broth soup is a triple threat when it comes to feeling full for fewer calories: it is loaded with fiber-rich vegetables; It packs in lean proteins, such as chicken or shrimp; And the hot liquid takes a lot of space in your stomach. Participants who have eaten the soup as a pre-lunch snack took 20% of calories of 20% during lunch than those who opted for other snacks or not a snack in aStudy of the University of Penn State. The researchers suggest that the satisfactory combination of liquid and solids soup makes it aRemoval of the appetite.

Be honest: the chicken becomes boring. But salmon is a frequently neglected source of lean protein supplied with a fatty combat advantage. "Salmon is a good source ofOMEGA-3 fatty acids, which can help help help weight loss by improving glucose sensitivity, reducing insulin resistance, reduce inflammation and accelerate oxidation of fat, "says Zukerbrot. Double on filling effects by serving the fish alongside roasted vegetables. The best choices are artichokes, spinach, or broccoli, which all provide at least 5 grams of fiber per serving.

Chickpeas and hummus are not only packed with proteins, but also give you an excuse for eating more fiber-rich vegetables - for a fraction of upper grease calories that use sour cream or Mayo as a base . Associate Hummus with fiber-rich vegetables such as peas, jicama, carrots or celery for an easy and healthy outfit when you dine or wait until arriving, suggests Taub-ten.

Almond butter Is creamy and decadent, and you do not need to eat a ton of feeling satisfied. In addition, it has more calcium and fiber than peanut butter for the same number of calories (about 100 for 1 tablespoon). Spread almond butter on a slice of whole grain bread, advises Taub-Ten. The whole grain bread carries more fiber than white bread, so you need more time to break down in the body and keep your energy levels for a longer period.