It's not hard to understand that losing weight comes down to taking in fewer calories than you burn. But what's not so easy is choosing the right diet foods that will keep your calories in check while still offering the nutrition and energy you need to get through the day without feeling hungry. To lose weight quickly, eat a diet rich in protein and fiber, choose foods that offer plenty of flavor and be smart about the fats you take in.
Almonds
Rich, crunchy almonds might seem like a dieting no-no, but a daily 1 oz. serving of the nuts can stave off hunger and prevent overeating. Almonds contain protein and fiber to fill you up as well as magnesium to keep your blood-sugar levels steady. Those sudden dips in blood sugar are responsible for the cravings and hunger pangs that can lead to overeating.
Soup
Foods with high water content are among the most filling and satisfying, making low-calorie broth-based soup a popular choice for dieters. Soup also helps beat the boredom that comes from sticking to the same healthy foods every day. There are many soup choices and recipes. Choose broth bases over cream-based varieties, and look for soups loaded with vegetables, poultry, fish or whole grains.
Garlic
The calories in garlic are negligible, yet a single clove of the strong stuff is bursting with flavor, meaning it can transform bland diet staples like chicken, vegetables and rice into gourmet meals. To start, simply saute chopped chicken and vegetables in minced garlic and a drizzle of oil for instant flavor. Experiment with adding garlic to more complex recipes and dishes when you know how intense you like your garlic flavor.
Apples
Stash apples at home and work so you have something healthy and satisfying at hand any time hunger strikes. Apples are one of the most filling fruits, because of their high fiber and water content and their crisp, hearty texture make them a more satisfying snack than more delicate fruits. If you start getting bored with your daily apple, try picking up a new variety from the grocery store. There are plenty to choose from, ranging from sweet to tart and slightly soft to extra crisp.
Eggs
Eggs are a popular way to fuel up in the morning and keep hunger at bay for hours. Their high protein content helps you feel full and stay satisfied longer than foods that are rich in fat or carbohydrates. Of course, eggs aren't just for breakfast. Try cooking them in different ways and pairing them with other foods to create satisfying snacks, lunches and dinners.
Oatmeal
Unflavored oatmeal is low in calories and fat but provides the fiber and protein you need to get going in the morning and stay satisfied until lunch. This whole grain is also adaptable enough to suit a variety of tastes. Stir in cinnamon and a teaspoon of brown sugar, fresh or frozen blueberries or even a spoonful of peanut butter. For all the benefits oatmeal has to offer, choose plain rolled oats over flavored or instant versions.
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