Enjoy grazing throughout the day? You’re not alone. Americans are snacking more than ever. As of 2011, snacks accounted for a whopping 580 of our daily calories! With high-calorie, ultra-processed foods available to us everywhere we turn, it’s not hard to overdo it at snack time.

Fortunately, if you’re working on a weight loss goal, you don’t necessarily have to nix the snacks. In fact, as a nutritionist, I’m all for smaller bites throughout the day. Spreading out your caloric intake can help maintain steady blood sugar and keep you from getting ravenous.

But snacks aren’t all created equal. For weight loss—especially the pesky belly fat that likes to hang around your middle—it’s critical to choose snacks that support, rather than derail your efforts.

My first rule of thumb for a belly fat-friendly snack is to keep calories in mind. Just because most people consume a daily fourth meal through snacks doesn’t mean it’s a great idea. To budge belly fat (but not get overly hungry), try to stick to around 200 calories or less.

Besides keeping calories in check, you’ll want to choose snacks with a nutrient profile that keeps you full between meals. (That’s the whole point of snacking, right?) This means reaching for items high in protein and satiating, fiber-rich complex carbs.

Don’t just take my word for it—it’s science! A 2012 study in the journal Nutrition and Metabolism found that people who ate more high-quality protein had less abdominal fat. Other studies have also associated increased fiber intake with lower amounts of belly fat. Research in the journal Obesity, for example, found that for every 10-gram increase in dietary soluble fiber, subjects had a 3.7% decrease in visceral (aka belly) fat.

So how do you craft a snack that’s high in both these nutrients? I like to keep it simple with a combo that many people already have in their home kitchens: deli turkey and whole wheat crackers. This pairing is easily accessible, not too expensive, and comes together in a flash.

6254a4d1642c605c54bf1cab17d50f1e

For quality meat that’s good for you and high in protein, try Applegate Naturals® Oven Roasted Turkey Breast. Its two-slice serving size has 11 grams of protein (22% of the Daily Value) and just 50 calories. (Or, if you have a little extra time, consider heating up one of Applegate’s Organics® Turkey Burgers, which provide 20 grams of protein, 150 calories, and 105 grams of sodium.) Both products use no antibiotics ever and are humanely raised with no chemical nitrites or nitrates.

Amp up the flavor even further by layering the turkey atop Triscuit’s Cracked Pepper and Olive Oil crackers. Their first ingredient is whole grain wheat, and their flavor comes from all-natural seasonings like black pepper, onion powder, and garlic powder. Plus, with 3 grams of fiber and 120 calories per six crackers, they keep things high-fiber and low-calorie.

Put together, this power couple turkey-cracker snack nets plenty of that all-important protein and fiber for a grand total of 170 calories—and a savory flavor that’s just right any time of day. Snacking your way to a flatter belly was never so tasty!

Source link

The post The #1 Best Snack Combination for Faster Belly Fat Loss, Says Nutritionist — Eat This Not That appeared first on Heal your health yourself.

It’s another day on your healthy weight loss plan—so what are you gonna eat? There are tons of healthy breakfast foods, and depending on the diet you’ve chosen, your ideal breakfast might look different from someone else’s. People on a low-carb, high-fat keto diet might reach for a salmon and egg frittata, while those on a high-fiber plan may want to load up on berry-filled oatmeal, for example.

As a nutritionist, I say it’s best to follow the menu-planning guidelines of whatever weight loss plan you’ve chosen. But for a healthy, pro-weight loss breakfast anyone can enjoy, you can’t go wrong with a nutrient-rich breakfast burrito.

I don’t mean any old breakfast burrito! Some can be total calorie bombs, filled with high-fat meats and cheeses (and nary a veggie in sight), then wrapped in a refined flour tortilla. The key to creating a more weight loss-friendly Mexican breakfast is to reimagine it with healthier ingredients, such as a low-carb, whole wheat tortilla, eggs, sauteed spinach, and a sprinkle of cheese. (For more inspiration, check out these 20 easy burrito recipes for weight loss.)

You’ll start with a whole wheat tortilla—which, believe it or not, doesn’t have to mean an inflexible, carboard-like wrap. Many whole wheat flour tortillas actually have plenty of stretch. My personal favorite is the Xtreme Wellness High Fiber tortilla from Olé Mexican Foods. Not only does it have good elasticity for wrapping, but it also contains just 50 calories, 4 grams net carbs, and a whopping 11 grams of fiber. Research shows that diets high in fiber (such as about 30 grams per day) can boost weight loss. Here, a single tortilla can get you more than one-third of the way to that daily goal.

Next, scramble up some eggs. These humble breakfast foods are packed with protein at 6 grams each—so if you decide to scramble three of them for your burrito, you’ll clock in at 18 grams total. Getting plenty of protein keeps you full and helps you build muscle, so it’s a one-two punch for weight loss.

Once your eggs are almost cooked, it’s veggie time! Toss a generous handful of spinach into your pan and cook until wilted. Even if you add two full cups (about 50 grams) of fresh spinach, you’ll only increase your burrito’s calorie count by 14 calories, and will add a smidge of extra protein and fiber, to boot. Plus, cooking spinach allows your body to absorb extra minerals from it, like calcium and iron.

Because weight loss is your goal, your first instinct might be to reach for a low-fat cheese for your burrito’s finishing touch—but the latest research shows you don’t have to sacrifice the tasty goodness of dairy fat to drop pounds. In fact, a 2013 review found that not only were high-fat dairy foods not associated with weight gain, but they were also linked to greater weight loss. A tablespoon or two of shredded cheddar or mozzarella is a great way to get full-fat dairy in your morning meal. (And it tastes delicious, too!) Wrap the whole thing up and pat yourself on the back—you’ve just made a tasty, on-the-go breakfast to fuel your day.

Source link

The post The #1 Best Breakfast Combination for Faster Weight Loss, Says Nutritionist — Eat This Not That appeared first on Heal your health yourself.

The question “what’s for dinner?” can be a challenging one to answer—especially when you’re looking to shed a few pounds. There are so many ways to go about losing weight (from the keto diet to the Mediterranean diet, or simply cutting back on calories altogether) that making dinner may feel like a monumental decision.

There’s no magic alchemy to creating a perfectly slimming supper, but as a nutritionist, I’m happy to say there are healthy ingredient choices that complement each other to promote faster weight loss. Dinners built around a combination of filling fiber, healthy fat, and lean protein are almost always a smart choice for boosting metabolism while staying full between meals.

Jump-start your weekly meal plan with these dinner ideas that are both satisfying and weight loss-friendly. And did I mention tasty? Try any of these ingredient mashups as a starting point for your evening meal—and then check out these 22 Meals to Melt Belly Fat in 2022 for busy weeknights.

Going vegetarian isn’t necessarily a guarantee of losing weight, but it certainly may help! A large German study from 2020 found that the fewer animal products people ate, the lower their body mass index was likely to be.

Researchers have speculated that this may happen for two reasons. Plant foods are not only typically lower in calories than animal-based foods, they’re also higher in fiber, which keeps hunger in check.

A combination of black beans, eggs, and salsa is an excellent way to skip the meat but still get plenty of protein. These Vegetarian Black Bean Omelets are a breakfast for dinner that incorporates all three.

Think tuna has to come from a can (and look like cat food)? Think again! Fresh ahi tuna is an easy-to-cook fish with a sturdy texture and gorgeous pink color. It also contains tons of healthy fats and ample protein in a low-calorie package.

Create an even more colorful, nutritious palette by pairing this weight loss-friendly fish with greens like bok choy, spinach, or arugula. Then whip up a savory ginger-based sauce for drizzling—like the one in this recipe for Seared Ahi Tuna in a Ginger-Scallion Sauce. You won’t believe this mouthwatering dinner has just 301 calories per serving.

You’ve probably heard about salmon’s wealth of omega-3 fatty acids. Their anti-inflammatory properties may do more than just boost heart health. Reducing systemic inflammation throughout the body can also set the stage for weight loss. In a study from the European Journal of Clinical Nutrition, men and women who ate salmon three times per week for eight weeks experienced lower overall inflammation and lost a significant amount of weight.

Clearly, for weight loss, fish are friends! Dig into salmon with this 30-minute Grilled Salmon with Chermoula Chickpeas. By flavoring the grilled fish with lemon juice and dried spices, you’ll craft a complexly flavored dinner for almost zero extra calories. Served over a bed of chickpeas, this recipe is also bursting with fiber to keep you satisfied.

News flash: You don’t have to eliminate carbs to lose weight. In fact, including complex carbs like whole grains in your diet can actually help you reach your goal weight faster. Research has frequently associated a whole grain-rich diet with significant decreases in body fat.

Though technically a seed, quinoa is classified as a whole grain—and it comes with a host of high-impact nutrients like calcium, fiber, and protein. Pair it with roasted veggies like sweet potato and kale and pre-cooked chicken for a convenient protein in this Kale-Quinoa Salad.

If you’re working toward weight loss on a Mediterranean diet, this one’s for you. A combo of shrimp, cannellini beans, kale, and garlic is the ultimate Mediterranean meal. You’ve got protein from shrimp, filling fiber from beans and kale, and low-calorie flavor from piquant garlic. Bonus: Cooking with garlic is a handy trick for cutting back on sodium while still pleasing your palate.

Ready to make this light ingredient blend as a one-dish meal? Start by sautéing shrimp and minced garlic cloves in a drizzle of olive oil. Once the shrimp is cooked through, toss in a few large handfuls of shredded kale and a can of rinsed, drained cannellini beans. Cook until kale is wilted. A pro-weight loss dinner is served!

Source link

The post The Best Dinner Combinations for Faster Weight Loss, Says Nutritionist — Eat This Not That appeared first on Heal your health yourself.

When you think “frozen foods,” you might picture a parade of high-sodium microwaveable meals and calorie-laden desserts—and it’s true that many frozen products are loaded with undesirable ingredients that won’t boost your health, let alone help you lose weight. Used correctly, though, the frozen aisle of the grocery store can be a surprising friend to your weight loss efforts. Plenty of nourishing whole foods like lean meats, fruits, and veggies can be found in frozen form.

Every weight loss journey is different, and there are a thousand foods (yes, even frozen ones!) that can make great choices when you’re trying to shed pounds. But as a nutritionist, if I had to choose just one item to stock the freezer with, I’d go with frozen shelled edamame.

Because the most common pitfall of dieting is usually feeling hungry, it’s critical to find foods that will fill you up without overloading you with calories. Shelled soybeans, sometimes called mukimame, fit the bill for a satiating side dish or snack that won’t leave you peckish an hour later.

A 100-gram portion (which amounts to a generous three-fourths cup) contains just 118 calories. On most weight-loss diets, this won’t take you over your daily calorie target.

RELATED: Get even more healthy eating tips in your inbox by signing up for our newsletter.

A deeper dive into mukimame’s nutrition reveals that a sizable chunk of their calories come from slow-digesting complex carbohydrates. This type of carbs takes longer for the body to break down, generally keeping you fuller longer. In fact, most of the carbs in shelled edamame come from fiber. Research shows that eating more fiber can not only promote weight loss, but help you stick more closely to your chosen diet.

Mukimame’s weight loss benefits continue with an ample dose of protein. Twelve grams of complete protein lie within each 100-gram serving. In a plant-based side dish or snack, that’s hard to top! And because consuming more protein is known to reduce appetite and increase your body’s metabolism, adding more of it to your weight loss eating plan can yield significant results.

These little green beans are also a goldmine of micronutrients. Each serving is packed with high amounts of folate, vitamin K, potassium, and manganese. While these nutrients may not move the number on the scale, they will help meet your daily vitamin and mineral needs. That’s never a bad thing.

Any brand of shelled edamame can make a pro-weight loss choice, as long as it lists just one ingredient: mukimame—also known as soybeans or shelled edamame. I happen to be a fan of Simple Truth’s Organic Mukimame, which steams directly in the bag. (Yay for convenience!) The fact that they’re organically grown adds to their appeal.

Need some inspiration for what to do with a bag o’ beans? For an easy snack or last-minute appetizer, there’s always the option to simply eat mukimame as-is (after cooking, of course!) with a sprinkle of salt. Or pop a handful of beans into a stir fry or DIY poke bowl. Think further outside the box by whipping up an edamame hummus, roasting the beans to crispy perfection, or mashing them into plant-based burgers. With a little experimentation, I think you’ll find these frozen legumes are (literally) the definition of “cool beans.”

For even more frozen food tips, read these next:

Source link

The post The #1 Best Frozen Food for Weight Loss, Says Nutritionist — Eat This Not That appeared first on Heal your health yourself.

Losing weight is a challenge. Ilana Muhlstein, MS, RD, a member of the ETNT medical board, knows how difficult and yet, ultimately rewarding the weight loss journey can be—she lost 100 pounds herself! And she lost the weight, the right way. Below is an excerpt from her book, You Can Drop It!

I wrote You Can Drop It! to help you learn my personal and proven system to drop weight and keep it off—without sacrifice—and it’s so simple that you’ll love it. This is no joke or infomercial. It really works. This unique approach has become famous thanks to my renowned 2B Mindset program. It has already helped thousands of people lose weight—some more than 100 pounds—while never asking them to go hungry or cut out the foods that they love.

So how exactly can you drop 100 pounds? Here are 7 easy weight loss tips you can start with, right now. And while you’re at it, stock up on The 7 Healthiest Foods to Eat Right Now.

The only way to successfully stay slim long term is to learn to love vegetables. They’re easy to make and they improve your gut health. Veggies make you feel full and satisfied (and keep you healthy), so eat lots and lots of them throughout the day. And you can accessorize them with delicious toppings.

Proteins keep you full and satisfied and can help you lean down while also helping you build muscle.

Yes, you can eat carbs! FFCs—”fiber-filled carbs”—take longer than other carbs to break down, providing long-lasting energy. So what’s considered FFCs? Whole-grain breads, tortillas, waffles, frozen fruit, and whole fruit. Silly carbs (white breads and pastas, crackers, baked goods, candy and chocolates, deep-fried foods, frozen treats, alcohol) cause your blood sugar to rise naturally, leading to a crash. Enjoy these responsibly.

Water keeps you full so that you can make better food choices throughout the day. You should drink half your weight in ounces at a minimum each day and try to drink 16 fluid ounces before each meal (even before your morning cup of Joe!). You’ll soon see that the more water you drink, the more weight you may lose.

Their supporting role is clear: Accessories may not be the main feature, but they sure do make things a whole lot more fun. When it comes to nutrition, my “accessories” do that same thing. They have a supporting job—and that is to make your meals and your food pop with flavor, to turn something that could be bland into something that’s, well, just awesome. Go ahead and add certain fats, sugars, spices, condiments and boosts to favor your meals. Some examples of accessories are guacamole, bacon, natural nut butters, salad dressings, and sauces such as Alfredo, barbecue, and marinara.

RELATED: Discover exactly how Ilana lost 100 pounds and kept it off in You Can Drop It!

Tracking is incredibly important. Your tracker will show you what’s working for you and what’s not. Every day, you’ll want to write down what you eat and drink. The more details you put in, the more insights you will get out. And, the scale is your friend, too! I know you may hate it or have been told to avoid it, but you’ll soon see that it helps you learn what helps your body lose weight and what doesn’t. Get on the scale every morning, without clothes, after using the bathroom, before you eat or drink anything. When the scale goes down, you’ll discover what a “weight-loss day” looks like.

Excuses are not your friend so why do we self-sabotage? I think people self-sabotage when they are frustrated: they feel like they’re eating well and they’re not losing weight. Frustration brings on self-sabotage. So does believing you’re not worth it—but you are worth it. You’re always worth it. The key to stopping self-sabotage is understanding the push and pull between discipline and surrender. It’s important to fight it so you can defeat negative self-talk and old habits.

Source link

The post 7 Easy Weight Loss Tips From a Nutritionist appeared first on Heal your health yourself.