#where its loads of leafy greens and beans and like a gram of chicken or smth like that

[phantaloon]

i genuinely would rather die than eat only a salad (read: leafy salads) as an entire meal

[easiestwaytoloseweight]

Meatless Protein: Top Picks | Weight Loss Blog

Eating a vegetarian diet—or even just a few meatless meals per week—can have a potentially huge impact on your health and the world around you. But if you’re new to vegetarianism, or want to try it out, you may be asking a common question: Where will I get my protein?

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If you’re on a weight loss program, it’s an important question. Protein doesn’t just build muscle—it makes you leaner, too. It takes longer to digest than carbohydrates, helping you feel full for longer.  So what’s the answer to your plant-based protein question?

Here’s 10 sources of meatless protein that each include a Nutrisystem-approved way to enjoy these belly-filling, muscle-building foods:

1. Black Beans

Protein Power: According to the United State Department of Agriculture (USDA), there are 8 grams of protein in a 1/2 cup. That’s more than you’d get from a large hard-boiled egg, which clocks in at a little more than 6 grams of protein.

Extra Boost: What the beans have that the egg doesn’t: Fiber. That half-cup serving delivers 6 grams of slow-digesting fiber, which can make your meal more filling while helping to lower cholesterol and manage blood sugar.

How to eat ‘em: Not just in savory ways! This Black Bean Brownie Dip > uses canned black beans as a base with sweeter ingredients to create a chocolate-y dip that’s perfect for dipping strawberries or graham crackers.

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2. Spinach

Protein Power: No wonder Popeye could pack so much strength into that slim frame: One cup of cooked spinach delivers 5.3 grams of protein and just 41 tiny calories.

Extra Boost: More potassium per gram that you’d get from a banana. That cup of cooked spinach comes with 838 mg of potassium, a key nutrient for a healthy heart.

How to eat it: Simply sauteed, spinach is a perfect side dish for any of your Nutrisystem foods. The veggie is also an unlimited food, meaning you can pile it as high as you like on your way to four daily servings of non-starchy vegetables. Watch this video > for a simple strategy to perfectly saute spinach to get your fill of meatless protein.

3. Kale

Protein Power: Kale does a body good—according to the USDA, the leafy veggie has more protein, gram-for-gram, than two percent milk. For every 15 calories of kale you eat, you’ll get a little more than a gram of protein.

Extra Boost: The comparisons to milk don’t stop at muscle-building—it can strengthen your bones, too. Kale has more calcium per ounce than milk!

How to eat it: How about some chips? If you’ve got 20 minutes, some nonstick spray and salt, you can have crunchy, satisfying kale chips > that are a guilt-free snack you’ll love to munch on while you binge-watch your favorite new series.

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4. Greek Yogurt

Protein Power: Greek yogurt has more than triple the protein of its non-Greek counterparts: Nonfat, non-Greek yogurt is 53 calories per 100 grams, with almost 3 grams of protein. Nonfat plain Greek yogurt has 54 calories for the same amount—but almost 10 grams of protein.

Extra Boost: Calcium, of course! The 112 mg you’ll get from your Greek yogurt doesn’t just build healthy bones and teeth, though—it can actually help you lose more body fat as you lose weight, according to the British Journal of Nutrition.

How to eat it: It’s great in tacos and taco salads as a replacement for sour cream, in smoothies for protein and thickness, and frozen. But our favorite Greek yogurt recipe is this Chunky Monkey Yogurt Parfait > —with peanuts, chocolate chips and banana slices, it’s got the flavors of your favorite ice cream, but with none of the guilt!

5. Broccoli

Protein Power: No wonder broccoli is a fan-favorite. Broccoli has more protein than kale…which has more protein than two percent milk. One cup of chopped florets has just under 3 grams of protein and just 31 measly calories, according to the USDA.

Extra Boost: Belly-filling, hunger-busting fiber: 4.7 grams in a two-cup serving. And that fiber doesn’t just fill your belly, but can reduce its size. According to Science Daily, for every 10 grams of fiber you eat, you can have as much as four percent less fat around your waist.

How to eat it: With cheddar … for breakfast! This Breakfast Quesadilla with Broccoli and Cheddar > takes the ultimate tasty dinner side and reimagines it for your morning meal. With all that cheesy goodness, it’ll a great start to getting your full day of non-starchy vegetables stay full and on-plan.

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6. Cauliflower

Protein Power: Cauliflower’s not about to let broccoli hog the spotlight for cruciferous veggies—the white cousin has almost as much protein as those green trees. One cup of boiled cauliflower is just 27 calories but has 2.3 grams of protein. When swapped in for some potatoes in your mash or for your side of rice, it’s a powerful punch of protein where your plate would have been filled with high-calorie carbs.

Extra Boost: According to the National Institutes of Health, most Americans don’t get enough choline, a nutrient that helps with liver function, prevents muscle loss, and is necessary for the mind to create memories. So remember this: Two cups of cauliflower rice or mash has 110 mg of choline.

How to eat it: Mash it! Cauliflower makes a delicious substitute for mashed potatoes. Use this simple recipe> to whip up a pot of this low-calorie, meatless protein side dish that’s perfect with hearty Nutrisystem dinners like Barbecued Chicken and Baked Beans >

7. Quinoa

Protein Power: Quinoa has earned fame as the grain with the highest protein…and it’s true! A half-cup serving has more than 4 grams of protein and includes all the essential amino acids in just 111 calories.

Extra Boost: These little seeds don’t stop at meatless protein, though. A half-cup serving has more than 2 grams of fiber, as well as iron, potassium, and phosphorus, a nutrient that plays key roles in heart function, kidney function and muscle contractions, according to Medline.

How to eat it: Replace the lower-protein grains in your normal snacks for the meatless protein punch of the big Q with these Sweet & Salty Quinoa Granola Bars > —made with just five simple ingredients.

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8. Edamame

Protein Power: One cup of prepared edamame has 18.4 grams of protein—which, according to the USDA, is almost half the daily intake recommended for most adult women and almost as much as in 100 grams of chicken breast.

Extra Boost: Like spinach, edamame is loaded with potassium—one cup provides 970 mg of the heart-healthy nutrient, which is more than you’d get from two bananas.

How to eat ‘em: Paired with quinoa, the highest-protein grain, to create an ultra-high meatless protein burger. These Healthy Edamame Quinoa Burgers > are, as the title says, healthy, but they’re also delicious—with flavor from spices like garlic powder, cumin and a big squirt of sriracha hot sauce.

9. Peas

Protein Power: There’s a reason they turn these little green guys into protein powder: For every 15 calories of peas that you eat, you’ll grab a gram of protein. One cup has about 3 grams of protein—not enough to turn you into Schwarzenegger, but a filling boost from this sweet veggie side.

Extra Boost: That cup of peas has 30 percent of your day’s fiber intake, meaning it’s a side that can help keep you full. And it’s also loaded with vitamins: 22 percent of your daily Vitamin A and almost 100 percent of your daily C.

How to eat ‘em: Add some sweetness to salads or sandwiches: Pop raw, shelled peas into your salads for little bursts of sweet freshness, or put cooked peas through a food processor—with a little salt and pepper, they can become a sweet, surprising spread that’s perfect on a turkey sandwich.

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10. Chickpeas

Protein Power: One cup of chickpeas has 6 grams of protein—the same amount you’d get from a hard-boiled egg.

Extra Boost: These beans can help you kick your junk food habit. According to the journal Appetite, when Australian researchers gave dieters a daily dose of chickpeas for 12 weeks, the study participants improved their gut health, lost weight, and ate less junk food after three months than those who didn’t eat the chickpeas ).

How to eat ‘em: One way to help them replace junk food is to make these little beans snackable, and that’s just what this Nacho-Style Roasted Chickpeas > recipe does. By baking the beans in spices for 45 minutes, you’ll create a crunchy, poppable snack that’s salty, spicy and perfect for streaming a movie or watching the big game. One half-cup of these crispy chickpeas counts as 1 SmartCarb on the Nutrisystem program.

Check out more diet-approved lifestyle tips here >

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What are the best foods to eat for weight loss? If you’re trying to loose a few pounds, you probably already know the foods you eat make a big difference in your weight loss efforts. It’s NOT just about calories in and calories out! There is so much more to it than that, other factors include exercise, health issues, diet, medications your taking and their side effects, etc. The foods we eat can boost our efforts and give us an edge on our weight loss. The most important things to do  for successful weight loss is eating well and exercising, but if you want to boost your efforts, read this article of the best foods to boost weight loss. Researchers say that these weight-loss foods are some of the best you can add to your diet to help you lose weight. Here are 15 super foods to add to your daily diet that will help boost your weight loss.

1. Nuts

They ARE packed with monounsaturated fatty acids, good fats that lower your risk of heart disease and diabetes and MAY help you control your appetite. Eating a high-protein, high-fat snack, such as almonds, increases your calorie burn for as much as 3 1/2 hours. 1 ounce of almonds boosts Vitamin E levels, which increasing memory and cognitive performance. People who eat pistachios for 3 months loose 10-12 pounds on average.

2. Eggs

Those who eat eggs (including the yolk, which contains nearly half the protein and all the nutrient choline) reported higher energy levels and lost 65% more weight than those eating high carbohydrate breakfast (with no effect on their cholesterol or triglyceride levels), egg protein helps boost muscle strength and development, more than other proteins do because of its high concentrations of the amino acid leucine. And egg protein is also better at keeping you from getting hungry over a sustained period.

3. Whole Grains

Those that eat whole grains daily weighed 2 1/2 pounds less than those who ate only refined-grain foods. Whole-grain eaters loose 2.4 times more belly fat than those who ate refined grains. Whole grains more favorably affect blood-sugar levels, which means they don’t cause wild swings in blood sugar and pump up cravings after you eat them. Plus, the antioxidants in whole grains help control inflammation and insulin (a hormone that tells your body to store belly fat).

4. Avocado and Other Healthy Fats

Just because a food has a lot of fat and calories in it doesn ‘t mean it is bad for you. Certain foods cause you to gain weight because they provoke hormonal changes that trigger cravings. One hunger-control hormone, leptin, becomes blocked by starchy, sweet, fatty, and refined carbohydrate foods. Avocados however aren’t fattening, because they’re loaded with healthy fat and fiber and don’t cause major changes in blood sugar levels. So eat and enjoy the fat in avocados, olive oil, and nuts, their fats are good for you!!

5. Meat (Pasture-Raised and Free-Range are best if available)

Grass-fed beef, chicken, and pork is leaner and healthier than animals raised the conventional way, and will help trim away pounds. A 3 1/2 oz serving of grass-fed beef has only 2.4 grams of fat, compared with 16.3 grams for conventionally raised beef. In fact, grass-fed beef is so much more nutritious that it’s almost a different food. It ‘s the same with chickens. Higher in omega 3 fats improve your mood, boost your metabolism, sharpen your brain, and help you lose weight.

6. Environmentally Sustainable Fish

Choosing seafood isn’t always easy. Some species (swordfish, farmed salmon) contain obesity-promoting pollutants (dioxins, PCBs). So what kind of fish should you eat? Mostly small, oily ocean fish (herring, mackerel, sardines) are low in toxins and are high in good fats. Wild Alaskan salmon, Pacific Halibut, Rainbow Trout, and Yellowfin tuna are generally low in toxins and high in nutrients. And then there are fish that we should avoid like farmed (or “Atlantic”) salmon, farmed tilapia, Atlantic cod, Chilean Sea Bass, and farm raised shrimp.

7. Raspberries and Other Berries

Avoid the habit of overindulgence in bad snacks by eating foods that are rich in antioxidants. And berries are your best choice. Berries that give you the most antioxidant are cranberries, black currents, blueberries, blackberries, raspberries, strawberries, pomegranates.

8. Instant Oats

If you do nothing else to your diet other than add more oats and you will lose 9 pounds in a year, without effort. Instant oats are one of the easiest ways to get more fiber in your diet. Oats as well have 10 grams of protein per 1/2-cup, they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium and which also has whole-grain wheat flakes and flaxseed.

9. Cruciferous Vegetables and Other Leafy Greens

Cruciferous vegetables, broccoli, cauliflower, brussle sprouts, kale, cabbage, swiss chard, and Bok choy are rich in folate, and the more folate you get in your diet, the lower your risk of obesity, heart disease, stroke, cognitive impairment, Alzheimer ‘s, and depression.

10. Apples and Other Fruit

Why are apple so potent? Because we eat the peel, The peel is a great way to add more fiber and nutrients into your diet. But there ‘s a downside: The peel is where fruit tends to absorb and hold on to most of the pesticides they are exposed to, apples and peaches are the worst. That ‘s why for maximum weight-loss I strongly recommend you buy organic, as much as possible, apples, pears, peaches, and other fruits that you eat the peel.

11. Navy Beans and Other Legumes

Bean and Legume eaters live longer and weigh less. People who eat 3/4 cup of beans daily weigh 6 pounds less than those who don’t eat beans. Also people who eat one and a half servings of beans a day (3/4 cup) have lower blood pressure and a smaller waist than those who skip the beans in favor of other proteins.

12. Dark Chocolate

Dark chocolate improves heart health, lowers blood pressure, reduce LDL (bad cholesterol), decrease the risk of blood clots, and increase blood flow to the brain. Dark chocolate boosts serotonin and endorphin levels, which improves mood and boosts levels of concentration. Dark Chocolate is rich in B vitamins and magnesium, which are cognition, it has a small amounts of caffeine, which helps with short-term concentration, and it contains theobromine, a stimulant that is different from that in caffeine.

14. Enzymes and probiotic (Yogurt)

probiotic and enzymes are the friendly bacteria found in yogurt, they may just be the key to losing those last few inches from around your waist. They help the digestive system work properly, they also have a profound effect on your metabolism. The bacteria Lactobacillus paracasei and Lactobacillus rhamnosus can change how much fat is available for the body to absorb by influencing stomach acids during digestion. Not all yogurt are probiotic, make sure the label says “live and active cultures.” Other foods containing probiotic include kefir, acidophilus milk, miso soup, soft cheeses, pickles, and sauerkraut. Kefir is excellent in smoothies in place of milk or water! (Another great way to get probiotics in your diet is supplementation. A good multi-vitamin mineral supplement that aids in weight loss is the THRIVE system by Le-Vel here’s an article telling you more about weight loss supplements and THRIVE. Weight Loss Supplements article    THRIVE )

15. Tea and Other Healthy Beverages

Most people get at least 25% of their calories, a whopping 450 calories, a day from sodas, sweetened teas, and the like. If you trade just one of those sodas a day for water or unsweetened tea or coffee, you ‘ll lose 2 1/2 pounds a month. In fact, cutting back on liquid calories has a bigger impact on calories from food. Instead of sugary beverages, try green tea, which is high in the plant compound called ECGC, which aids in burning fat.

On a Personal Note:

I started a new program two months ago and I must tell you the combination of Optavia and THRIVE supplements has helped me lose 35 pounds to date. I believe strongly in both these programs and I have attached links below to an article and the websites for these products.

Optavia Program article

Optavia Program website

THRIVE Supplements

Optavia Program 

Our innovative plans and products empower and equip you to create life long transformation in your own life. Our comprehensive healthy lifestyle offering can help you safely and effectively reach and maintain a healthy weight and adopt habits for a lifetime of health. There are three components that create a foundation for transformation: 1. Scientifically-Proven Products and Programs 2. Your FREE Health Coach and a Community of Support 3. The Habits of Health System to Create Lasting Health

DISCLAIMER:

The information here is NOT medical advice. Do not institute any changes in your current health programs without consulting your Medical provider. For medical advice please consult your private physician or preferred health service provider.

DISCLAIMER:

So as per FTC Regulations I would like to let you know that I do have affiliate links throughout this blog. The links provide me with a small percentage of commission but do not cost you anything extra. I (Elizabeth) is also a participant in multiple Affiliate Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking.

Weight Loss – 15 super foods to help you lose weight What are the best foods to eat for weight loss? If you're trying to loose a few pounds, you probably already know the foods you eat make a big difference in your weight loss efforts.

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New Post has been published on Healthy Food and Remedies

New Post has been published on http://www.healthyfoodandremedies.com/2017/05/25/30-superfoods-weight-loss/

30 Superfoods For Weight Loss

Welcome to the Best Foods For Weight Loss Treasure Trove. Contrary to popular opinion, slashing as many calories from your diet as possible is not the optimal way to lose weight. Instead, you should be loading your diet with whole, healthy foods that fill you up (making you less likely to go overboard on less healthy options), boost your energy so you can crush it at the gym, and provide enough calories to keep your metabolism chugging right along.

Before diving into all this delicious goodness, an important note: Health and weight loss are not the same thing, and they’re different for different people. Whether you want to eat well, lose weight, or maintain your weight, it’s about finding what works for you—including which foods help or your hinder your goals. But if you are looking to change how you look, it’s important to ask yourself why, along with how you can do it while upgrading your mental and physical health instead of harming it. To that end, if you have a history of disordered eating, it’s always a smart idea to chat with your doctor before making any changes to your eating habits. But even if you don’t, talking with a doctor or registered dietitian can help make sure you’re setting realistic, reasonable goals for yourself. Because remember, your weight is about so much more than how you eat and exercise. Various factors influence it, like your sleeping habits, your stress levels, and other components like health conditions and hormonal fluctuations.

All right, now to the meat of it: Whether you want to lose weight or just get healthier, these 30 superfoods will help you get there.

Spinach

Popeye was on to something. This dark, leafy green is chock-full of so many beneficial nutrients, like iron, potassium (a helpful bloat-buster), fiber, and even protein.

Blend 2 cups of spinach, 1 cup of fruit, and an unsweetened milk substitute for a filling, healthy smoothie that can aid weight loss, or use it as a bed for a colorful salad.

Chia seeds

These little seeds pack a major nutritional punch. A tablespoon contains 69 calories, largely thanks to the seeds’ heart-healthy fats, plus 5.5 grams of fiber. It’s no surprise they make a welcome addition to everything from smoothies to make-ahead puddings.

Try these four recipes, including chia-crusted chicken and avocado-chia pudding pops with goji berries.

Flax seeds

Like their cousins, chia seeds, flax seeds are diverse little kernels. A tablespoon has 55 calories, 3 grams of fiber, and 4 grams of good-for-you fats.

Add them to smoothies, sprinkle them atop your morning bowl of cereal, or incorporate them into your baking when you want a healthy dessert.

Watermelon

Hello, hydration. Watermelon, which gets its pretty color from the antioxidant lycopene, is a juicy, delicious way to make sure you’re staying hydrated—a key factor in weight loss for various reasons. When you’re drinking enough water, all your systems (including your metabolism) are better able to work at their maximum capacity, Shawn Talbott, Ph.D., a nutritional biochemist, told SELF in a previous article. Plus, proper hydration prevents you from confusing thirst for hunger, which can lead you to overeat throughout the day. And don’t buy into the hype about watermelon being a calorie bomb—1 cup only contains 46 calories.

Try pairing it with almonds or even using it as a base for an easy, low-calorie cocktail.

Popcorn

Carbs are not the nutritional Voldemort. Actually, certain healthy carbs can help you lose weight—and air-popped popcorn is one of them. “Portion-wise, it has a lower calorie per unit volume than many other snacks,” Lauren Harris-Pincus, M.S., R.D.N., and owner of Nutrition Starring You, told SELF in a previous article. You get more bang for your caloric buck, and since popcorn is made up of complex carbs, it’ll digest more slowly, keeping you fuller longer.

Skip the salty pre-made versions and season your popcorn yourself, or combine it with almonds and chocolate chips for a healthy take on trail mix.

Apples

Apples’ skin offers a good dose of filling fiber, which can help you take in fewer calories overall. One medium apple serves up 4 grams of the nutrient. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition that can increase your risk for heart disease, along with other health issues like obesity.

Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with allspice and cinnamon, then pop it in the microwave for 1 1/2 minutes.

Tomatoes

The combination of the antioxidant lycopene, water, and potassium makes tomatoes another winner, Brigitte Zeitlin, M.P.H., R.D., C.D.N., founder of the New York-based BZ Nutrition, told SELF in a previous article.

Try baking tomatoes with pesto and Parmesan for a quick, healthy snack, using them as part of a taco salad, or including them in a bloat-reducing dinner.

Chickpeas

Whether you’re a hummus lover or not, chickpeas are a nutritional win. There’s a reason registered dietitians often call upon chickpeas as a dinner staple: Its protein content is through the roof, with 12 grams in a single cup, along with 11 grams of filling fiber.

Try throwing some chickpeas into your sandwich or roasting them with lime and black pepper for a snack.

Bell peppers

Oh, bell peppers, how do we love thee? Let us count the ways. Not only do these colorful veggies offer plenty of vitamin C—132 milligrams in a large green one, 209 milligrams in a large red one, and 341 milligrams in a large yellow one—they also make the perfect vehicle for other healthy foods when they’re stuffed.

As such, try filling them with lean meat or a plant-based protein source and other vegetables, or using them to make a salad live up to its colorful potential.

Dark chocolate

No way could we have a “best foods for weight loss” list without this slice of heaven. Dark chocolate contains antioxidants known as flavonoids, which promote good heart health. As a bonus, an ounce of 70-85 percent cacao dark chocolate has 3 grams of fiber and 64 grams of magnesium, which supports nerve and muscle function, immune health, and bone strength. For maximum benefits, reach for a bar with at least 70 percent cacao. “The higher the percentage, the more antioxidant content,” according to Cleveland Clinic Wellness.

Try these healthier dark chocolate turtles or salted pistachio chocolate bark. Or for a sweet treat at the end of the night, try this easy dark chocolate-covered popcorn.

Sweet potato

Long live the sweet potato, savior to all people looking to cut back on carbohydrates in a healthy way. “Carbohydrates are your body’s preferred source of energy,” Abbey Sharp, R.D. with Abbey’s Kitchen, told SELF in a previous article. “Enjoying more fiber-rich complex carbs like whole grains, fruits, and vegetables will be more conducive to weight loss and health in general than eating refined ones, which can spike blood sugar quickly.” That’s where sweet potato comes in, serving up 41 grams of healthy carbs and 7 grams of fiber (keep the skin on!) per cup.

Try these 14 sweet potato recipes to get your fix.

Lentils

Lentils are a bonafide weight-loss booster, thanks to their fiber and protein content—1 cooked cup provides 16 grams of the former and 18 grams of the latter.

There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish. Their mild flavor blends right in, and because of the protein level, you can skip meat altogether.

Oats

Steel-cut and rolled varieties of oats have up to 5 grams of fiber per serving, making them the most filling choice. (Instant oats contain 3 to 4 grams per serving—if you’re opting for that kind, make sure to skip the versions with added sugar.) And as a complex carb, they can help with weight loss. “Your body needs to break down complex carbohydrates because they’re a complicated mesh of molecules,” Lauren Harris-Pincus, M.S., R.D.N., and owner of Nutrition Starring You, told SELF in a previous article.

If you’re bored of the same old bowl, whip up these 13 creative oatmeal recipes instead.

Steak

Beef has a rep for hurting weight loss because of its saturated fat content, but eating lean steak may help you peel off pounds thanks to its protein—we’re talking 36 grams for a 4-oz piece of top sirloin.

Grill or broil a 4-ounce serving of local, organic top round or sirloin and slice it thinly to top a salad, or mix with veggies for fajitas.

Eggs

Dig in to eggs, yolks and all: They won’t harm your heart. “The [USDA] Dietary Guidelines sees eggs as a healthy source of protein, and groups them with meat and poultry,” Caroline Kaufman, R.D., told SELF in a previous article about what people get wrong about cholesterol. “Don’t stress about dietary cholesterol; focus on saturated and trans fats.”

Veggie-filled omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday, then chill it and reheat the leftovers for up to a week.

Kale

It seems like kale’s buzz will never die down, and for good reason: One raw chopped cup contains 33 calories, 2 grams of protein, 1 gram of fiber, and a hearty helping of iron and calcium.

Mix raw chopped kale into cooked black beans. Or slice kale into thin strips, sauté it with vegetable broth, and top with orange slices. Make it a meal by tossing the mix with quinoa.

Goji berries

These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. For 1 ounce, you get 3 grams of protein for only 23 calories.

Mix 1/4 cup of the dried berries (which you can find at Whole Foods and similar health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tablespoons dried berries and let sit 10 minutes. Drain, then spoon over 1/2 cup Greek yogurt.

Wild salmon

Not only do fish fats keep your heart healthy, but they can help you lose weight, too. Omega-3 fatty acids help you build muscle to your best potential. And the more muscle you have, the more calories your body burns.

You don’t need to do much to enhance salmon’s taste, Sidra Forman, a chef and writer in Washington, D.C., tells SELF: “Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 teaspoons oil for one to three minutes on each side.

Buckwheat pasta

Swap plain noodles for this hearty variety (which you may find more easily by looking for soba noodles—just check that they’re 100 percent buckwheat before purchasing). Buckwheat noodles contain fiber (12 grams per cup), and unlike most carbs, they contain protein, too, (24 grams per cup) making it more filling, aka harder to overeat than the regular stuff.

Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms, and onions, or whichever vegetables you’re most into right now.

Blueberries

All berries are good for you, but those with a blue hue are among the best of the bunch thanks to the antioxidant anthocyanin, which gives them their color and may have anti-inflammatory properties. They also deliver 4 grams of fiber per cup, helping to keep you satisfied.

Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt.

Almond butter

The nutritional content of this tasty spread may freak you out, but there’s no reason to be afraid of fat! Fat helps make food taste delicious and keep you satiated, so it’s actually good news that 1 tablespoon of almond butter has 9 grams of the stuff. Even better, adding almond butter to a carb-based food can help stave off a blood sugar spike thanks to its fat and protein (2 grams per tablespoon).

Add a dollop to oatmeal for flavor, protein, and fat, or go old-school and munch on apple slices with almond butter dip.

Pomegranates

Pomegranate seeds deserve some time in the spotlight. In addition to being loaded with folate and disease-fighting antioxidants, 1 cup provides 6 grams of fiber for 144 calories, making these a great option for satisfying your sweet tooth.

Pop the raw seeds on their own as a snack at your desk (many grocery stores sell them preshucked). You can also use them in salads instead of nuts. They’re especially delicious on raw baby spinach with lemon-poppy seed dressing.

Chili peppers

OK, a bit of buzzkill news here: That rumor that chili peppers will crank up your metabolism as some kind of “fat-burning food” is a myth. Sure, they might have a modest effect on your metabolism, but nothing to produce any major effects. So, why should you still include chili peppers in your diet? Because getting creative with spices can help you lay off salt, plus, flavorful meals are always more satisfying.

To mellow a chili pepper’s heat, grill it until it’s almost black, peel off charred skin, and purée the flesh. Add the purée to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.

Greek yogurt

With its trifecta of carbs, protein, and fat, Greek yogurt can keep you full and ward off hunger by keeping blood sugar levels steady. Instead of choosing the non-fat kind, go for 2 percent or one with whole milk—selecting non-fat is a surefire way to wind up hungry soon after downing your meal. A single cup of Fage Total 2 Percent has 170 calories, 4.5 grams of fat, and a whopping 23 grams of protein.

Use Greek yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. And although the flavored varieties sound great in theory, in practice, they’re packed with sugar, so get the plain kind and sprinkle on fruit and spices for your own flavored version.

Quinoa

Curbing hunger gets much easier when you add this seed to your plate. It contains both fiber (3 grams per 1/2 cup) and protein (4 grams per 1/2 cup), a stellar nutrient combo that can keep your stomach happy for hours.

Serve quinoa instead of rice with stir-fries, or try these inventive takes on how to cook with quinoa and eat healthy for an entire week.

Sardines

These tiny fish are the unsung stars of the sea. With 23 grams of protein per can and a truckload of omega-3 and omega-6 fatty acids, they’re an easy way to load up on nutrients. They’re also low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn’t appeal to you, soak them in milk for an hour to help cut down on the fishiness.

Use sardines in recipes you like that call for anchovies, including salads. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs, and diced bell peppers. Put the mixture on top of a slice of whole-wheat bread, cover with a slice of cheddar, and broil.

Tarragon

You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Plus, tarragon lends a sweet, licorice-like flavor to vegetables you might find bland, making it easier to keep your diet diverse.

Rub 2 tablespoons dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 teaspoon chopped fresh tarragon into 4 ounces plain Greek yogurt and 1 teaspoon Dijon mustard, Jacquelyn Buchanan, director of culinary development at Laura Chenel’s Chèvre, a fromagerie in Sonoma, California, tells SELF.

Parmesan

Drop that rubbery low-fat cheese and pick up the real stuff. A single ounce of Parmesan contains 10 grams of protein—how’s that for a good fill-you-up option? Plus, refusing to have a “forbidden foods” list filled with delicious items like Parmesan means you’re much more likely to indulge in moderation, which is key for weight loss.

Grate Parmesan over roasted vegetables, or snack on a 1-ounce portion with an apple or a pear.

Avocado

Avocado’s fat (7 grams per 1/4 of the fruit) is what makes it a top weight-loss food, since that heart-healthy monounsaturated fat increases satiety. Also, thanks to its creamy nature, it feels super indulgent. (But avocados do contain a lot of calories—322 per whole fruit—so, as always, portion control is essential.)

Add avocado to your sandwich instead of mayo for some buttery texture, or mash some on toast with a hardboiled egg for breakfast.

Extra-virgin olive oil

Like avocados, olive oil has healthy fats that increase satiety, taming your appetite. But that’s hardly its only applause-worthy feature. High-quality olive oil often has anti-inflammatory properties, and chronic inflammation in the body is linked to issues like heart attack and stroke.

Drizzle your salad with EVOO, or toss pasta with a few teaspoons of the oil, fresh basil, and sautéed garlic.