The latest research suggests an egg a day is safe and nutritious for most adults and if you eat that egg for breakfast, you’ll boost your odds of losing weight. Eggs are packed with protein, which takes time to digest. Eating protein in the morning keeps your stomach busy, so you eat less during the rest of the day.
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Steak is not always bad for the waistline. A lean cut of beef has barely more saturated fat than a similar size skinless chicken breast. Steak is loaded with protein and can keep you feeling full longer. To get plenty of protein with less fat, choose T-bone, sirloin tip, or other extra-lean cuts and limit portions to the size of your fist.
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Today’s cuts of pork tenderloin are 31% leaner than 20 years ago. That makes this white meat a lean source of protein with benefits similar to those of lean beef.
Rather than avoiding pasta when you’re dieting, make the switch to whole grain. Research suggests people who eat several servings of whole-grain foods per day are more likely to slim down and maintain healthy weights. According to one study, eating whole grains rather than refined grains can also help burn belly fat.
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Nuts may be high in fat, but it’s the good kind. And they are also rich in protein and fiber, which can help stabilize blood sugar. Even peanut butter can be a dieter’s friend. Studies show small amounts of this treat can control hunger without causing weight gain.
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The body burns more fat when it gets enough calcium, so eating cheese, yogurt, and milk may actually contribute to weight loss.
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Coffee only falls in the “bad” category when you mix in cream, sugar, or flavored syrups. If you drink it black, you get a metabolism boost without added fat and calories.