9 foods that can help keep the extra weight away
Beans help you feel full longer, which means they may work to curb your
between-meal appetite. They also give you a big fiber and protein bang for a
minimum of calories. One-half cup of pinto beans or kidney beans has around 8
grams fiber and 7 grams of protein, all for about 110 calories.
Water is a keeping-it-off superfood because it's a great alternative to
other, calorie-containing beverages. When you drink beverages that have
calories (say, fancy coffee drinks or sodas) you are not likely to compensate
by eating less food. Mattes' research suggests that people who drink liquid
carbohydrate (in the form of soda) are more likely to consume more calories
than their bodies needs, compared with people who ate the same amount of solid
carbohydrate (in the form of jelly beans).
Water is necessary for life, and you should be drinking it throughout the
day. You can get your water via unsweetened tea, flavored unsweetened mineral
water, regular water with lime or lemon, or cucumber. Even brewed coffee
(especially decaf) counts if consumed in moderation.
7. Light Diet Shakes
While diet shakes are not the solution to weight loss or maintenance,
research shows that they might help. Women who had lost weight on a
reduced-calorie plan that included meal-replacement beverages maintained their
losses after a year by drinking at least one diet shake a day in place of a
meal, according to a study done by Clinical Research laboratories (and funded
by Slim Fast Foods). The study authors concluded that the one-shake-a-day
strategy might be helpful for people that have difficulty changing their eating
Of course, it's hard to beat the convenience factor of diet shakes. If you
go for a diet shake, choose types that have more fiber and less sugar.
8. High-Fiber, Whole-Grain Cereal
We've all seen those whole-grain cereal commercials ad nauseam. But the
keeping-it-off potential value of a good whole-grain breakfast cereal is worth
mentioning. Whole grains in general help boost fiber and the nutritional value
of your meal, but many studies done on their relationship to weight loss have
specifically involved breakfast cereals (many funded by cereal companies).
A Purdue University study suggested that having a portion-controlled serving
of ready-to-eat cereal (with 2/3 cup skim milk plus a 100-calorie portion of
fruit) as a meal replacement may promote weight loss. Other research that
looked at data on over 27,000 men over an eight-year period found that as whole
grain consumption went up, weight gain over time went down. Another study
followed more than 74,000 women (aged 38-63) for a 12-year period and found
that those with the greatest increase in dietary fiber gained an average of 3.3
fewer pounds than those with the smallest increase in fiber.