WHAT TO EAT TO LOSE WEIGHT AND KEEP IT OFF

Staying slim is a science, and some people just have it down.

But you don’t have to download every weight loss app in existence and track your every calorie to figure out the formula. Losing weight and staying slim is just a few healthy choices away–for anyone. Most people have to work hard to stay in shape past adolescence, and it all comes down to what you put on your plate. Different things work for different people, but certain foods just do the body good across the board, which is why skinny people always keep these eight foods stocked.

1

PLAIN GREEK
YOGURT

Greek yogurt fanatics have two undeniably strong facts supporting their argument that their favorite eat is a perfect weight loss food: quality Greek-style yogurt is low in calories and boasts an impressively high protein count. A six-ounce serving of plain Greek yogurt contains around 100 calories and nearly 20 grams of protein versus regular low-fat varieties, which average nine grams of protein per six ounces and clock in at 100 calories or more. Don’t settle for a yogurt that skimps on protein; foods higher in the muscle-building nutrient help increase feelings of fullness. If you can’t quite stomach the plain stuff, avoid sugar-laden flavored varieties and add-in your own fruit, honey or nuts.

2

ALMONDS

Everyone who’s lost a little weight knows that moderation is the foundation to your success, and calorie-dense nuts are the perfect case in point. Get the portion size right (about one ounce, which is equal to 23 nuts or a small handful) and these little guys are great for weight loss, helping your slim down efforts by curbing appetite and cutting cravings. In fact, dieters who ate a 1.5-ounce serving of almonds as a snack each day experienced less hunger versus those who did not in one European Journal of Clinical Nutrition study. Many stores sell them in pre-portioned 100-calorie packs, taking all the guesswork out of tipping the scale in your favor.

3

QUINOA

If you’re unfamiliar with this tricky pseudograin and how to cook it, chances are you’re not keen on quinoa. But skinny people love quinoa for it’s versatility–and you will, too. As long as you pre-rinse the grain before cooking it (it has a bitter-tasting coating you’re washing away), quinoa can be added into almost any dish, savory or sweet. It’s also easy to make a giant batch over the weekend and dole out as needed for hectic nights throughout the week. Quinoa is rich in protein and fiber, and is also low on the glycemic index, so it won’t send your blood sugar soaring. These three components are crucial for weight loss because they all keep you feeling fuller, longer and prevent you from grabbing unhealthy, sugary snacks later on.

4

SPINACH

Losing weight is all about getting more from your food (vital nutrients like protein, fiber, vitamins and minerals) for fewer calories–while feeling satisfied, of course. The answer to all those lofty demands you’ll find in one food: spinach. Just one cup of this classic salad green contains seven calories, making it a mainstay in skinny salads, stir-fries and smoothies. But will you actually feel satisfied stocking up on rabbit food? Absolutely. Spinach’s mild flavor allows you to toss a handful into just about any dish, even sweet fruit smoothies, without throwing off the taste you’re going for. Also, recent research from scientists at Lund University in Sweden found that a compound in spinach helps significantly curb cravings and contributes to weight loss efforts.

5

EGGS

Eggs may rule the breakfast table, but they’re good for much more than just a quick scramble. With about 70 calories and six grams of protein per egg, they make for a healthy, low-cal addition to any meal. Eggs are also one of the few natural sources of vitamin D, which helps strengthen bones, boost immunity, fight depression and also speed up weight loss. Think beyond sandwiches and scrambles, though; some vitamins in veggies need to be paired with a fat to be absorbed by your body, and an egg serves that purpose perfectly while adding an extra punch of protein. Try topping a salad with a soft-boiled egg for a weekend sit-down lunch.

6

BANANAS

Sometimes fruit can get a bad rap from the weight-loss world for its sugar content, but let us clear the air: fresh fruit is always a healthy choice. A medium-sized banana is only about 100 calories and bursting with all kinds of B vitamins, which help your body convert food into energy. They’re also a good source of insoluble fiber, which helps keeps you regular and, as a result, reduces bloating. In fact, a study found that women who ate a banana twice daily before meals for two months reduced belly bloat by 50 percent. Still worried about the sugar? Buy and use bananas when they’re still a touch green. Before they fully ripen, the fruits are rich in resistant starch, a hard-to-get form of fiber that digests slowly for prolonged feelings of fullness and more efficient fat oxidation.

7

SWEET
POTATOES

Sweet and slimming don’t often go together, but when they do, it’s a blessing from Mother Nature. Sweet potatoes fit the bill. A medium-sized spud (with the skin) packs around 100 calories and five grams of belly-filling fiber to keep you full and focused hours after your meal. They’re also low on the glycemic index, so eating these can help keep your blood sugar steady and unhealthy cravings at bay. Cook some extra spuds at dinner and use the leftovers to create an easy salad to eat in your office. You’ll bypass the vending machine, break room donuts and office candy bowl with ease.

8

AVOCADO

All those pictures of avocado on Instagram aren’t purely for show. Avocados are a flat-belly food by every trainer’s or nutritionist’s standard. The healthy monounsaturated fats and oleic fatty acids found in avocados squash hunger and help your body better absorb nutrients from veggies when paired together. That means topping your salad and fajita veggies with this fruit actually makes your meal healthier. On average, one avocado contains around 300 calories, so stick to one-quarter to one half for one serving.