Good Lifestyle

When you come near the new year, you may seek a few kilos or just want to striveCleaner eating, more nutritious foods And want to exercise as a way to feel healthier and more energetic, in general. Well, that means it may be time to rethink your diet, eliminate refined carbohydrates andsugar And instead, focused on loading more fruits and vegetables, as well as protein, good fats and fiber. In this way, you will be able to fill more quickly on less calories and, especially, get the most nutritional bang for your money.

"Although no food will cause you to lose weight,High protein foods andfiber assistKeep your satisfaction longer So you probably go less and consumes fewer calories as a whole, "saysLauren Harris-Pincus, MS, RDNand author ofThe packed breakfast club on the protein. "And even if you do not lose weight, they are nutrient-rich foods that bring their own health benefits," she says.

Here are 16 of the highest food loss foods to include in your diet so that you can start this next year on a high note. And while you're there, try one of these15 underestimated weight loss tips that actually work.

Almonds contain a combination of healthy fats, fibers and protein, which makes an excellent addition for a healthy snack.

"To help you feel full and satisfied longer, add almonds to your Greek yogurt bowl, sprinkle them on your salad or have them couple with your favorite fruit," saysIlyse Schapiro MS, Rd, CDN.

Oh, the lawyer. It could be a rather trendy food but it's reallyPacked with tons of health benefits.

"Lawyers are packaged monounaturated greases and essential vitamins and minerals, which have been shown tobreak down belly fat And turn off our hunger hormones, "says Schapiro." For a smaller size, associate your Savory egg omelet with some tranches of lawyer and get up to 4 grams of belly filling fibers. "

The peanuts are considered a "small, but powerful food" because they have a great source of protein, fiber and healthy fats to stimulate satiety.

"Add a tablespoon of peanut butter to yourMorning Smoothie Or associate a spoonful with an apple to help you lose weight and keep it, "says Schapiro.

Lentils Provide a plant-based protein and food fiber quality source, so it's ideal for those seeking to minimize meat consumption.

"The increased consumption of fiber-rich foods has been associated with the lower mass mass index (BMI) and successful weight management," says Schapiro. For aplants And respectful weight meals, enjoy a lens soup for lunch or cook a delicious curry for dinner.

Cucumbers contain up to 95% water, making it an excellent choice to add to your diet if you target weight loss.

"Mix cucumbers in your winter salad or snack on cup slices for a moisturizing, refreshing and lower calorie option," says Schapiro. To maintain high nutrient and antioxidant content, eat your unpeeled cucumbers.

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"Asparagus is low in calories and prebiotic fibers, a user-friendly nutrient that has been demonstrated to reduce body fat in obese individuals and overwhelm surplus or unwanted books," says Schapiro. For only 20 calories per cup, pair ofRoasted asparagus With a lean protein for a delicious eating meal.

If you are looking for a food that wrapped with omega-3, soSalmon is your go-to.

"A diet rich in omega-3 has been associated with greater postprandial satiety and sensations of low hunger in people with sustained weight loss," says Schapiro. Grill, Roasted or Think a salmon fillet and combine it next to your favorite roast vegetable for a nutritious and easy meal.

Linseed Are rich in fiber, which helps fill you and longer.

"Linen seeds are also known for their oleic alpha-line and lignan content, as these nutrients can help reduce cholesterol levels and inflammation in the body," says Schapiro. Add a tablespoon of linen linen to your chia pudding or launch a handle in your morning smoothie for a rich fiber meal.

Blueberry contain a rich source of fiber and antioxidants, especially flavonoids.

"The higher consumption of foods rich in flavonoids has been linked to more weight changes over time and offered a suitable food for weight management," says Schapiro.Top your oatsWith a handful of blueberries, mix them in a smoothie or eat them as they are!

"In addition to their high fiber and water content, peppers are packed with [and] C, potassium vitamins and other antioxidants," says Schapiro. Another plus? They are low in calories.

"Add sliced, sautéed or grilled peppers to make chicken fajitas or advanced vegetable omelette without adding excess calories," she suggests.

"These seed branches and branches of nutrients have a particular quality: they can absorb more than ten times their weight in the water, allowing them to inflate in your digestive tract and help you stay satisfied," says Harris-Pincus.

Chia seeds are rather universal too. Go ahead and sprinkle a teaspoon or two on yogurt, on your salad, in your oatmeal or add them to your recipes and bakery products.

You may not be aware butcottage cheese is adairy Product that is packed with protein, vitamins and minerals. It is easy enough to integrate it into tons of meals.

"Cottage cheese is the secret of creamy smoothies because it is much less tang thatGreek yogurt And you can mix it in eggs before getting married for a cheese and creamy texture or as a boosty protein in pancake pulp, "says Harris-Pincus. The possibilities are endless and you will benefit from about 13 grams of satisfactory proteins with 1/2 cups serving.

For 100 calories, you can enjoy about 30 walnuts. It's a hfty serving, making pistachios an ideal snack option.

"When you buy those of the shell, it takes enough time to eat, giving you time to feel satisfied," says Harris-Pincus. So, all that works you put by taking nuts out of the shells, you Realize more than you realize. Prepare the pistachios in the zipper bags to catch and go, especially for a quick afternoon snack or as something to pack on long car trips.

"For only 70 calories, protein and high quality fat will fill you up and help you prevent you from innumerating and reducing your probability of impulsive food choices," says Harris-Pincus. Do not worry either for cholesterol. "The research has shown that cholesterol in eggs is not only lower than the one we thought, but it is not a factor contributing to heart disease," she says.

If in doubt, it's never a bad idea to start your idea with a bowl of oats.

"This in good healthy grain contains a soluble fiber, beta glucan, which can help manage cholesterol and blood glucose," says Harris-Pincus. Oats is so versatile, another Perk! You can doOatmeal in the old,Night oats, the energy balls or grinding the flour to use for cooking, in pancakes or even as a filling supplement to smoothies.

You do not know what you can drink exactly that will help you lose books instead of making you more? It's there thatThe magic elixir that is green tea Between.

"Not only is it filled with antioxidants and other healthy phytochemicals, but [green tea] also benefits from a slightly increase in your metabolism," says Harris-Pincus. "Sip tea in the evening instead of snacking, or negotiate in your latte for a cup of green or warm green tea will drop your caloric intake and will help you burn some extra." Just remember that adding sugar to soften that it defeated the goal, sip it all by solitary To get the most benefits .