1. Greek Yogurt
Greek yogurt has almost twice the protein of other yogurts. The body burns more calories digesting proteins than carbohydrates. Choose low-fat varieties with low sugar content.
2. Quinoa
Quinoa is a nutritional superfood that belongs in your weight loss plan. One cup of quinoa contains 8 grams of hunger-fighting protein and 5 grams of fiber. Plus, you’ll get iron, zinc, selenium, and vitamin E. Quinoa is just as easy to cook as rice. For a quick dinner, mix in some vegetables, nuts, or lean proteins.
3. Cinnamon
Some studies suggest that cinnamon may have a stabilizing effect on blood sugar levels. This can reduce appetite, especially in people with type 2 diabetes. Almost everyone can benefit from cinnamon in its traditional role. Add a little to coffee, tea, or yogurt to add sweetness without calories.
4. Hot Peppers
Hot peppers contain a chemical compound called capsaicin. It is more abundant in habaneros but is also found in jalapeños. Capsaicin seems to reduce appetite and slightly boost metabolism, but only for a short period.
5. Green Tea
Several studies suggest that green tea may promote weight loss by stimulating the body to burn fat. Green tea contains catechins, a type of phytochemical that can temporarily affect metabolism. To get the most benefits, you may need to drink green tea several times a day. Try to drink it hot.
6. Grapefruit
Grapefruit doesn’t have magical fat-burning properties, but it can help you feel full with fewer calories. This is because its soluble fiber takes longer to digest. Consuming half a grapefruit or a glass of grapefruit juice before meals can make you eat fewer calories during the meal.
7. Watermelon
Foods high in water take up more space in the intestines. This signals the body that you’ve eaten enough and leaves less room for other foods. Many raw fruits and vegetables are full of water and nutrients and are low in calories. Watermelon is a great example. It is a good source of the antioxidant lycopene and also provides vitamins A and C.
8. Pears and Apples
Pears and apples also have a high water content. Eat them with the skin for an extra boost of fiber, which will keep you feeling full longer. Choose whole fruits rather than fruit juices. You’ll get more fiber.
9. Grapes vs. Raisins
Compare 2 cups of grapes with 1/4 cup of raisins. Either option has just over 100 calories, but you will likely feel more satisfied with grapes. Dried fruits have their place. When used in moderation, a few raisins or dried cranberries can brighten up a salad.
10. Berries
Like other fruits, berries are high in water and fiber, which can keep you feeling full longer. They are sweet, satisfying your sweet tooth for a fraction of the calories you would get from cakes.
