If you want to lose weight in a hurry, you've probably heard that certain foods should be banned from your fridge forever. But, frankly, screw that. By eliminating dairy, carbohydrates, and fatty foods, you're missing out on nutrients your body needs to fuel weight loss. Plus, your willpower will be running on fumes.
To find out what weight loss-friendly foods are missing from your life, we asked a nutritionist to give us her faves. Get ready to live again, people.
Carbohydrates are pretty much the black sheep in the family of diet foods. The truth? They’re not so bad. “Potatoes are loaded with potassium," and author of Read It Before You Eat It. "One baked potato has more potassium than two bananas." They’re also a great source of fiber, which has been proven to help you feel fuller and keep food moving through your digestive system.
Other sources of carbohydrates, like whole-wheat pasta and brown rice, are also packed with fiber and can raise your serotonin levels to boost your mood, says Taub-Dix. And when you're happy, you're a lot less likely to stress eat.
If you've been tempted to cut out Earth's candy in the name of reducing your sugar intake, allow us to talk you out of it. The reality is that, on average, a piece of fruit, like an apple or orange, contains 15 grams of sugar, which is about the amount in cup of milk, says Taub-Dix. In other words, it's not a lot.
But if you’re trying to lose weight, you need to be sure you're not going overboard with the fruit in your smoothie or late-night snack. Berries are a great option since one cup contains the caloric-equivalent of a few pieces of dried fruit. You can also stock up on watermelon, which is high in water content, to fill you up.
While you might want to avoid nachos and mac 'n' cheese in the name of weight loss, a few slices of cheese can be part of a healthy diet, says Taub-Dix. That's because it's high in muscle-building protein and digests slower to keep you satisfied.
“I love the pre-wrapped Babybel cheese rounds, which are already portion controlled," she says. She suggests pairing one round with an apple for a snack that keeps your blood sugar stable and your belly full.
Stop avoiding the yogurt aisle, people! "Greek yogurt is so high in protein, it buffers the effects sugar can have on the body,” says Taub-Dix, who loves Chobani Greek yogurt for its flavors and recognizable ingredients. Plus, yogurt provides your GI tract with lots of beneficial bacteria, which can help you de-bloat and stay regular, she says.
That being said, it's important to check the label since some flavored yogurts have up to 29 grams of added sugar (the World Health Organization's daily limit is 25 grams per day). Others use sugar substitutes, which some studies suggest could lead to weight gain. Try to find a flavored Greek yogurt that has 13 to 17 grams of sugar max. That's comparable to a piece of fresh fruit, says Taub-Dix.
They’re high in calories and easy to eat by the handful, so it’s no surprise dieters tend to avoid almonds and other nuts while trying to drop weight in a hurry. Yet, by doing so, they’re missing out on serious benefits.
“Almonds can actually help to promote weight loss by squashing your hunger and decreasing blood-sugar levels,” says Taub-Dix. In short, they make you feel fuller for a longer period of time.
Add sliced almonds to your morning bowl of cereal to slow the breakdown of carbs and have one to two handfuls (up to 23 almonds) as a filling afternoon snack.
While you probably don't want to polish off a whole bowl of this stuff with chips, downing some avo-based dip with carrots or celery could help you drop pounds. In fact, some studies have shown that avocados can reduce hunger in overweight people, says Taub-Dix.
Though an avocado has about 227 calories (or more, depending on the size), it's no secret that this fruit contains loads of healthy monounsaturated fats which is why they're so satisfying.
Other ways to get more of this food into your life: Spread it on a sandwich instead of mayonnaise, use it as a salad dressing, or top off your toast in the a.m.
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