7. Walnuts
If you want a crunchy, filling snack to grab on the go, skip the chips and munch on tasty walnuts, which are rich in heart-healthy monounsaturated fats. One ounce comes is less than 200 calories and provides 4 grams of protein and 2 grams of fiber. But they have an even more important role in helping manage weight: After munching on walnuts, you’ll feel fuller than you would with other snacks. Research has established that walnuts, in particular, help to curb cravings that you may experience in between meals.
Walnuts also offer over twice the amount of antioxidant polyphenols than many other nuts, including peanuts and tree nuts, as shown by initial studies. Research findings show that when compared to control diets, walnut-enriched diets resulted in significantly greater decreases in total and LDL cholesterol and triglyceride, too. They also contain prebiotics that have been shown to positively impact gut bacteria.
Enjoy walnuts on their own or add them to grain dishes like quinoa, wheat berries or couscous. Chopped walnuts can be folded into ground meat dishes, and they are great to use for added texture and crunch in baked goods.
8. Salmon
Moist, flavorful salmon should be the centerpiece of any weight-loss plan. According to recent research, when combined with a calorie-controlled diet, eating seafood such as salmon may increase weight loss. The versatile pink fish is fairly low in calories, at less than 200 for a 3-ounce serving, and it’s packed with essential omega-3 fatty acids, which we need to get regularly from our diet, since our body can’t produce them. These nutritious fatty acids can contribute to a healthy heart as well as benefit cholesterol, triglycerides, inflammation and even blood clotting. Plus, the combo of healthy fats and protein in salmon make it extremely satisfying.
Opt to bake or air-fry your salmon, as you won’t need to use much oil. Get creative with different herbs and spices whenever you can, as this will encourage you to cut back on high-sodium staples and avoid the salt shaker, a major player in weight gain. We love basil, cilantro, rosemary, sage, tarragon, mint, oregano and black and red chili peppers, to name a few.
You can enjoy salmon on its own or transform it into something creative like delicious salmon burgers. Canned salmon can be a great option to have on hand for last-minute lunch salads. Just stick to varieties with lower amounts of sodium when possible.