Try incorporating barley into baked goods or tossing it in salads and soups. Whole grains — yes, even bread — are magic for your waistline.
In a Penn State study , individuals who ate whole grains while on a lower-calorie diet for 12 weeks lost significantly more belly fat than those who were given processed grains. What's more, having a regular helping may extend your life — in part, by shielding you from heart disease, according to Harvard researchers.
A Canadian study found that eating pulses — a family of legumes that includes chickpeas, beans, peas, and lentils — can prevent overeating and help keep your weight in check.
A study in Annals of Internal Medicine found that adults who ate at least 30 grams of fiber per day lost almost five pounds in a year, without making any other changes to their diet. A medium pear packs six grams of the stuff — more than most fruits, including apples. This powerhouse grain contains nearly twice as much fiber as its peers, but it's also a complete protein — meaning, you can skip the saturated fats in, say, a steak and still get the amino acids your body needs to build muscle.
The more muscle you have, the more calories you burn.
Ask the Diet Doctor: Eat Carbs and Still Lose Weight?
Each handful is packed with whole grains and fiber, and it shows: In one study , volunteers ate fewer calories and reported feeling more satisfied when snacking on popcorn than they did when eating potato chips. They're rich in soluble fiber, which has been shown to reduce the deep, visceral fat that can plump your waist and put you at increased risk for heart disease, diabetes, and some cancers. Just one of these tasty root vegetables contains about 27 grams of carbs, but don't let that dissuade you: They've been shown to increase levels of the hormone adiponectin, which helps regulate blood sugar, so your metabolism works more efficiently.
Sweet potatoes are also fat-free and have fewer calories and less sodium than white potatoes.
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Pasta might seem off limits, but the whole-wheat kind has actually been linked with a lower body mass index — at least when it's part of a traditionally Mediterranean diet, stocked with plant-based foods and healthy fats. You really should eat your peas. A half cup delivers about four grams each of protein and fiber — so already, peas keep you feeling full — but the legume is also an excellent source of zinc, which has been linked with higher levels of the satiety hormone leptin.
Oatmeal has a reputation for being a belly-warming comfort food, but that doesn't mean it's without virtue, Lenchewski says. Oats' complex carbs are super filling, so you're less likely to overindulge after you eat them.
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Just steer clear of instant oatmeal with added sweeteners, she says: Instead, use cinnamon, almond butter, or a teaspoon of coconut sugar for flavor. Making the switch from white to brown rice will do your body a whole lot of good. Since white rice is stripped of most of its nutritional value, eating brown instead will give you a healthy dose of fiber, magnesium, and vitamin B-6, all while filling you up. Teff is becoming increasingly popular as more and more people go gluten-free.
You Can Eat Carbs and Lose Weight, Here’s How
Basically the new quinoa, it's full of iron, protein, and even vitamin C. It's also packed with calcium, with one cup of the cooked grain containing as much as a half cup of spinach. Now that's impressive. Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats and B vitamins. Try quinoa in the morning.
6 myths about carbs that are preventing you from losing weight
It has twice the protein of most cereals, and fewer carbs. The magic ingredients here are carotenoids, antioxidants that stabilize blood sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And their high vitamin profile including A, C and B 6 gives you more energy to burn at the gym. Animal studies at the University of Michigan have found that tart cherries have the power to reduce belly fat and alter the expression of fat genes.
You know brown is better, but do you know why? Just be careful—most breads in the bread aisle are filled with high-fructose corn syrup or a blend of whole and enriched wheats. For variety, try pasta made from lentils, chickpeas, black beans or quinoa; all are full of fiber. Packed with protein and probiotics, a cup of yogurt will satisfy hunger and improve your gut health, a key factor in weight loss.
But you need to get the right kind to take advantage of this benefits. Most yogurts are full of sugar and fruity sweeteners. Shop for plain Greek yogurt. Insider logo The word "Insider".
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