There are countless ways to enjoy the fruit (yes, technically it is one), but you can't beat the classic combination of whole-wheat toast with mashed avocado, lemon juice, and sunflower seeds. Sass also recommends whipping avocado into a smoothie, pureeing it with herbs and citrus juice to make a creamy salad dressing, or adding it to a veggie omelet.
All beans are high in fiber, which is your friend when you're trying to lose weight because it helps you feel fuller longer, thus controlling hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Beans are fairly low in calories and deliver protein as well. Try them in homemade veggie burgers, soups and salads.
Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism (read more about your gut-weight connection). Go Greek for more protein; plus, research from Appetite found that consumption of Greek yogurt was associated with reduced appetite and increased satiety. Just keep an eye on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.
Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim. They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber and vitamin E. According to a study in the International Journal of Obesity, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead.
Habits and cravings are the devil when it comes to dieting. Let's first deal with habits. Juge explains that it takes a good week or two to ease into dieting. "Fast food is so easy and there's a McDonald's on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you." The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You'll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.
“Nuts are a superior weight loss food in my book. They offer plenty of protein, healthy fat, and fiber that can really take the edge off hunger at any meal or snack. Nuts are also so versatile and convenient. They can be mixed into oatmeal or yogurt at breakfast, paired with fruit as a snack, or tossed into a hearty salad for a little satisfying crunch at lunch. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
Obviously, better hunger control hunger leads to eating less and weight loss. Hunger is a powerful obstacle because it is one of the most basic of human instincts. The three most powerful human needs are known as the 3F’s — Fluids, Feeding and Procreation. You may be able to temporarily ignore hunger, but when it persists for day after day, it becomes progressively more difficult to ignore. Controlling hunger is one of the keys to long term weight loss. Most calorie restriction plans ignore this factor, pretending it is all about will power. You can’t ‘decide’ to be less hungry. Fasting, on the other hand, tends to reduce overall hunger. Green tea, with its small effect on decreasing ghrelin is a great complement to fasting.
Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. For instance, if the diet is very low in carbohydrates and you have type 1 diabetes or type 2 diabetes, it’s probably not a good fit. And if it’s too restrictive and you’re pregnant or breastfeeding, then it’s not a good idea, either. Keep in mind that pregnancy is not a time for weight loss. Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding.
Red tea, also known as rooibos, is a great choice for when you’re struggling with midday stress. What makes rooibos particularly good for soothing your mind is the unique flavanoid called Aspalathin. Research shows this compound can reduce stress hormones that trigger hunger and fat storage and are linked to hypertension, metabolic syndrome, cardiovascular disease, insulin resistance and type 2 diabetes.
How much fiber should I eat per day? Most Americans eat less fiber than the USDA daily recommendations suggest. This article looks at the guidelines for fiber intake in men, women, and children. We also talk about how fiber can help with weight loss, and discuss how much fiber is too much. Learn about good sources of dietary fiber and a handy meal plan. Read now
”But science actually tells us the opposite,” says the professor. “Regardless of whether you pick a sensible diet, exercise, behavioural therapy or a drug, our analysis of the literature shows that it’s those who experience the greatest weight loss in the first 2-4 weeks who have the greatest weight loss the following year. So if you’ve lost a lot of weight after one month, you’re more likely to have lost a lot of weight after a year or two.”
Rounding out the top three for best weight loss programs on the U.S. News and World Report 2016 rankings, the Biggest Loser meal plan uses a pyramid system with fruits and veggies setting the foundation. Simple tenets back the plan: for example, being mindful of portion control, keeping a food diary, and exercising regularly. So, yes, work will be involved, but the plan is sustainable in the long-term and a likely way to shed pounds.
If you are looking to kick start a new weight loss routine or conquer a diet plateau, try Dr. Oz's new two-week rapid weight-loss plan. By loading up on healthy food, like low-glycemic vegetables and small portions of protein, you can help curb your cravings and give your body a healthy start to the year. Plus, all of the meals can be automated and prepped, so you can drop pounds without spending a ton of time in the kitchen doing prep work. Read on to find out all the details!
Rather than seeking professional help, patients often look for other options that may even have the opposite results. Regarding resorting to any kind of product available in the markets that promise miraculous results, the U.S. Food and Drug Administration (FDA) notes that dietary supplement firms do not need FDA approval to commercialize their products. The agency maintains a list of tainted weight-loss products and advises patients that some substances may even cause other diseases.
Over a thousand years ago, matcha came to Japan as an aid to meditation practice. During long hours of sitting, monks would drink matcha to remain alert yet calm. Modern science has recently confirmed the lessons of centuries of tradition. Matcha is rich in L-Theanine, a rare amino acid that actually promotes a state of relaxation and well-being by acting upon the brains functioning. While stress can induce beta waves an excited, more agitated state, L-Theanine creates alpha waves, which lead to a state of relaxed alertness. And while L-Theanine is common in all tea, matcha may contain up to five times more of this amino acid than common black and green teas.
There was also weight loss supplements that wouldn’t kill you, but didn’t really work either. Green coffee, raspberry ketones and grapefruit extract all come to mind. They sound great, but they all turned out to be pure hype. One substance, though seems to have stood the test of time — green tea, with traditional Asian medicine touting the weight loss effects for thousands of years.