10 Foods to Eat So You Never Have to Diet
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By Amy Capetta
These powerhouse foods help keep unwanted pounds at bay, and it has nothing to do with counting calories and fat grams.
This herb does more than just give meals extra flavor and scent—it can also help keep your tummy flat through its naturally occurring chemical allicin, says registered dietitian andNutritious Life founder Keri Glassman. “Allicin kills off harmful bacteria in your digestive tract to keep your gut healthy and functioning, which means less bloat.” Also, Korean researchers discovered that this member of the onion family may have an anti-obesity effect thanks to proteins being stimulated in the liver. Toss garlic in almost any poultry, pasta, or veggie dish, or add it to dressings and sauces.
When you’re craving carbs, look no further than the legume family, says registered dietitian and food and nutrition consultant Rachel Begun. “Beans are unique in that they offer significant amounts of both fiber and protein in one package—one cup of black beans has a whopping 17 grams of fiber and 14 grams of protein. We’re learning that fiber and protein are invaluable for weight management because both are highly satiating, meaning they leave us feeling full for longer and prevent overeating later in the day.” A recent studypublished in the journal Obesity found that extracts from white kidney beans can reduce the absorption of calories from carbohydrates and tame sweets cravings, thanks to certain enzymes that inhibit starch digestion.
“In-shell pistachios are one of my go-to snacks for weight management,” says Katherine Brooking, a registered dietitian and cofounder of Appetite for Health. A one-ounce serving has 6 grams of protein and 3 grams of fiber, but their real power is felt more in your eyes than your stomach. “Needing to de-shell helps you munch more slowly, and the discarded shells may also provide a visual cue to remind you of how much you’ve eaten, which helps put the brakes on out-of-control snacking,” adds Brooking. In fact, in a study conducted at Eastern Illinois University, participants who snacked on in-shell pistachios consumed 41 percent fewer calories compared to those who ate the shelled version.
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