While 1,200 may be the right number for some people, it can be super restrictive for others, says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. That’s why we’re using 1,200 as our base, and encourage you to build upon these meal and snack ideas by doubling (or tripling, quadrupling …you get the point!) up on veggies at any opportunity — and adding more fruit at snack time, too. You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely — one meal (and snack) at a time!
Kimchi is a spicy Korean condiment that's made with fermented cabbage and is a great source of vitamins A, B, and C. Because it's fermented (like sauerkraut), kimchi contains tons of those good probiotics that aid the body in digestion. A recent study in the Proceedings of the National Academy of Science found that maintaining healthy bacteria in your gut can improve gut lining, which in turn could help reduce fat mass and inflammation.
In addition to coordinating with your dishes, the hues you surround yourself with while you chow down can impact your appetite. According to several studies, blue is an appetite suppressant. Scientists suspect this is because there aren’t many naturally-occurring blue-hued foods aside from blueberries and a handful of others. This behavior might also stem from our ancestors, who when foraging for food, stayed away from sources that were blue, black, and purple because they were believed to be poisonous. So buy some blue dishes, or freshen up your eating area with a blue tablecloth or placemats.
Potatoes often get a bad rap, but when it comes to weight loss they're hard-to-beat sources of scale-dropping fiber. According to the Cleveland Clinic, sweet potatoes will up the insoluble fiber in your diet, keep you full longer, and you can bake and eat one for just 114 calories. Just watch what you load it with — instead of cheese or sour cream, opt for good-for-you fillings like black beans, tomatoes, and bell peppers.
A review of more than 600 studies found that being married, and transitioning into marriage, are both associated with weight gain. Transitioning out of a marriage, however, is associated with weight loss. The researchers found that weight gain occurs because of increased opportunities for eating due to shared, regular meals and larger portion sizes, as well as “decreased physical activity and a decline in weight maintenance for the purpose of attracting an intimate partner,” Zero Belly Smoothies states. we’re hardly advocating staying single or getting a divorce (unless you choose to) this research clearly indicates that dieters need to be especially careful around the wedding day. To keep things in check after you take the plunge, meal prep with your partner or develop a workout routine together.
Speaking of standout breakfast foods, Greek yogurt is another option worthy of the spotlight thanks to its high-protein content. Per study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28, and found Greek yogurt, with the highest protein content, to have the greatest effect. What’s more? Probiotics in items such as yogurt and fermented foods, like pickles and sauerkraut, help good bacteria in the gut process food more efficiently. Hello, weight loss! If you want to get even more protein in your yogurt, check out Icelandic yogurts, which can have two to three more grams of protein per serving compared to Greek.
Although white potatoes offer some potassium and fiber, sweet potatoes reign supreme in the nutrition department, meaning you should consider adding sweet potatoes to your diet. A large sweet potato contains around 4 grams of satiety-boosting protein, 25 percent of the day’s belly-filling fiber, and 11 times the recommended daily intake of vitamin A. What’s more? It’s less than 200 calories.
Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil—after just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. A study printed in The Journal of the International Society of Sports Nutrition found that almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts. Fill up, but don’t fill out: Use these Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat.
