Find out what dinner foods can help you lose weight healthfully.
When you’re trying to slim down, every meal—and calorie—counts. But
that doesn’t mean that dinner has to be a skimpy salad. You can build a
filling, diet-friendly dinner (that includes dessert) around these four
slimming ingredients.
1. Salad Greens
Start your supper with a simple salad: it’s low in calories and
research out of Penn State shows that eating a first-course salad can
cut your overall calorie intake at a meal by up to 12 percent. Plus, a
vegetable-packed salad delivers fiber, a must-have when you’re dieting.
Fiber helps you stay satisfied longer—and, according to one study,
upping your fiber intake may help prevent extra pounds from creeping on
and even promote weight loss.
2. Lean Protein
Beef, chicken, pork, fish, tofu or beans—it doesn’t matter which you
pick—all are protein-rich. Gram for gram, protein will keep you feeling
fuller longer compared to carbohydrates and fat.(help keep those
midnight snack attacks at bay). And don’t forget about low-fat dairy:
recent research, published in the Journal of Nutrition, found that the protein in dairy (called whey protein) may help ward off weight gain and help build lean body mass.
3. Whole Grains
You probably already know that for overall health you should be
making at least half of your grains whole grains. But for dieters,
choosing whole grains—such as brown rice, quinoa and whole-wheat
bread—100 percent of the time may give you an extra edge, says a recent
study. When researchers put volunteers on a three-month weight-loss
program and instructed one group to eat only whole grains for their
grain servings and the other group to choose only refined grains (and
avoid whole grains entirely), the whole-grain eaters melted
significantly more abdominal fat. While the fiber in whole grains may
deserve some of the credit, researchers note that whole grains are rich
in magnesium, a mineral instrumental in regulating fat metabolism.
4. Dessert
Though this isn’t exactly an ingredient, what dieter doesn’t want to
hear that it may be easier to stick to your diet if it includes a little
sweet treat? Well, it’s true. According to a study in Proceedings of the National Academy of Sciences,
banning sugary foods could lead to overeating. One reason may be that
removing access to sweet foods stimulates the release of a molecule in
your brain called corticotropin-releasing factor (CRF), produced when
you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., lead
study author. And increased stress levels may lower your motivation to
eat more nutritious foods, making it more likely that you’ll binge on
junk food.
How to Enjoy All 4 "Ingredients"
Enjoy these four “ingredients” in this delicious Salmon Burgers with this Green Goddess Sauce dinner menu—all for just shy of 500 calories.
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