Dates and Cherries
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It's human nature to want something just because we can’t have it. Complete deprivation triggers an increase in corticotropin-releasing hormone, a stress-related hormone that can crush our motivation to eat healthy. Our brains read that deprivation as stress, and our bodies crave junk to satisfy it. That doesn't mean you should add a chocolate chip cookie to your lunch every day, though.
Instead, try to indulge in a healthy snack, like dates stuffed with almond butter or cherries sprinkled with cocoa, before your cravings get out of control. That should keep you from eating an entire package of cookies when you really meant to just eat one. Plus, research shows that adding a variety of weight loss–friendly foods to your diet helps reduce cravings. So try experimenting with new healthy desserts.
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Eggs, Almonds, Chicken, and Yogurt
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Research shows that high-protein diets may keep you from losing lean muscle mass (which help keeps your metabolism up) during short-term weight loss. One review of studies also found that athletes who restricted their calories to hit a certain weight for their sport and increased their protein intake by at least 2.5 grams per day had the lowest levels of body fat. Translation: If you're getting your sweat on regularly, you might need a protein boost to keep your muscles healthy and spark more fat loss. Try adding a hard-boiled egg to the side of your cup of oatmeal in the morning, 15 almonds to your a.m. snack, or an extra scoop of chicken to your salad at lunch. You can also swap a nutrient-empty dessert (we see you, Halloween candy) for protein-filled Greek yogurt as a post-dinner treat.
Raspberries, Apples, Broccoli, and Artichokes
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Most of us know by now that fiber is the key to feeling full. This material takes longer to break down, so it keeps you satisfied while helping your digestive system work properly—which is a recipe for long-term weight loss. However, you probably didn't know that fiber also increases insulin sensitivity, which can keep your body from storing the occasional sugary treat as fat. Add fiber-rich fruits like raspberries, apples, or pears to your breakfast. Then throw some veggies like artichokes and broccoli, which pack a ton of fiber, into your dinner.
Grapefruit
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If you've been staring at the same digits on the scale for a while now, consider making grapefruit your go-to predinner appetizer. Eating a snack high in water content and low in calories, like grapefruit, has been shown to reduce the number of calories you consume at your next meal.
One study showed that by eating grapefruit or drinking grapefruit juice, participants ate 25% less and lost 7% of their overall body weight. Try making it a habit to have half of a sectioned grapefruit before every dinner. Bonus: By sprinkling a little cinnamon on the tart fruit, you'll take the face-puckering edge off and get the blood sugar–stabilizing benefits of the spice.
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Chili Powder
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Capsaicin, the component of chili peppers that gives them their heat, has been shown to turn unhealthy white fat into brown fat. That brown fat, or brown adipose tissue, is better than white fat because your body uses it as a source of energy instead of as just a place to store extra fat. Having more brown fat can also improve your insulin sensitivity, which keeps you from storing more fat and gives you more energy to help you through those extra tough workouts. Sprinkle a little chili powder on your eggs in the morning, top off a deviled egg with a dash of it, add it to a stir fry, or even mix a little in some lemon water for a spicy kick.
The article The 12 Best Foods to Eat When You Hit a Weight-Loss Plateau originally ran on WomensHealthMag.com.
