3 Ways the ‘Magical Fruit’ Can Help You Lose Weight

Beans may be known mostly for their unpleasant odiferous side effect when eaten, but beans are actually nutritious little gems. If you follow these tips, you can eat beans without the bloat, which means you can reap these weight-loss benefits. Here are three reasons to plate-up with beans.

Hello, Fiber!

While the fiber content of beans helps keep things moving, it also gives you that “I’m full” feeling. Satiating your hunger is the key to preventing overeating and consuming too many calories for the day. But you don’t just need to eat a plate of plain beans; in fact, you can add beans to smoothies ¡ª you won’t be able to taste them at all. Or throw them in your scrambled eggs, add them to soups, pasta dishes, or as a topping on homemade pizza.

Related: High-Protein Vanilla Milkshake Smoothie Made With Tofu

Protein Punch

Beans aren’t just for vegetarians. Omnivores can soak up bean protein as well. High-protein beans help keep energy and blood-sugar levels stable, which helps prevent cravings for sugary pick-me-ups that tend to be high in calories and void of nutrition. Since a couple hours between meals tends to be common crash times, including beans for breakfast and lunch will keep you peppy until your next meal. Whip up a sweet potato, chickpea, and quinoa veggie burger, a plate of polenta with beans, or a satisfying bowl of slow cooker chickpea coconut curry.

Related: Satisfy Chocolate Cravings With This Low-Calorie Chocolate Chickpea Snack

Smart Snacking

When trying to beat the scale, you need to make sure that you’re eating quality foods low in calories and high in nutrition. Beans make perfect snacks too, so look beyond the typical carrot sticks and hummus pick-me-up and try pairing your fruit with this chocolate hummus. You can snack on honey-roasted cinnamon chickpeas, veggies with creamy white-bean dip, or these delicious edamame pear crostinis. You can also enjoy a low-cal dessert with fortified with beans, like these peanut butter oatmeal raisin cookies or black bean brownies.

Related: Best Healthy Snack Recipes

Image Source: Jenny Sugar

3 Ways the ‘Magical Fruit’ Can Help You Lose Weight

Beans may be known mostly for their unpleasant odiferous side effect when eaten| but beans are actually nutritious little gems. If you follow these tips| you can eat beans without the bloat| which means you can reap these weight-loss benefits. Here are three reasons to plate-up with beans.

Hello| Fiber!

While the fiber content of beans helps keep things moving| it also gives you that “I’m full” feeling. Satiating your hunger is the key to preventing overeating and consuming too many calories for the day. But you don’t just need to eat a plate of plain beans; in fact| you can add beans to smoothies ¡ª you won’t be able to taste them at all. Or throw them in your scrambled eggs| add them to soups| pasta dishes| or as a topping on homemade pizza.

Related: High-Protein Vanilla Milkshake Smoothie Made With Tofu

Protein Punch

Beans aren’t just for vegetarians. Omnivores can soak up bean protein as well. High-protein beans help keep energy and blood-sugar levels stable| which helps prevent cravings for sugary pick-me-ups that tend to be high in calories and void of nutrition. Since a couple hours between meals tends to be common crash times| including beans for breakfast and lunch will keep you peppy until your next meal. Whip up a sweet potato| chickpea| and quinoa veggie burger| a plate of polenta with beans| or a satisfying bowl of slow cooker chickpea coconut curry.

Related: Satisfy Chocolate Cravings With This Low-Calorie Chocolate Chickpea Snack

Smart Snacking

When trying to beat the scale| you need to make sure that you’re eating quality foods low in calories and high in nutrition. Beans make perfect snacks too| so look beyond the typical carrot sticks and hummus pick-me-up and try pairing your fruit with this chocolate hummus. You can snack on honey-roasted cinnamon chickpeas| veggies with creamy white-bean dip| or these delicious edamame pear crostinis. You can also enjoy a low-cal dessert with fortified with beans| like these peanut butter oatmeal raisin cookies or black bean brownies.

Related: Best Healthy Snack Recipes

Image Source: Jenny Sugar

Nutritionist-Recommended Foods to Suppress Your Appetite Naturally

There may be no magic pill for weight loss, but dietician Julie Upton, MS, RD, of Appetite For Health, stays on top of the science behind taming your appetite naturally. Here, she deciphers recent research and shares six foods that will keep your appetite in check.

Feel like you need some help with hunger management? You’re not alone. Most of my clients who struggle with weight loss or maintenance also struggle with hunger. Of course, it’s no coincidence ¡ª it’s hard to walk around feeling famished, particularly when you’re faced with the temptation of high-calorie treats everywhere you turn. No wonder willpower wilts!

Related: Eat These 6 Everyday Foods to Burn More Calories

The good news is that several new studies have identified compounds in certain foods that trigger the release of hormones in the stomach that help you feel full and neurotransmitters in the brain that suppress appetite and reduce cravings. Eating more of these foods can help keep your hunger in check, even as you cut calories to peel off pounds. It’s a weight-loss win-win!

Image Source: POPSUGAR Photography / Nicole Perry

Apples

An apple a day may keep extra pounds away, according to research that shows this fruit contains filling soluble fiber as well as ursolic acid, a natural compound that has been found to boost fat burning and which may promote lean muscle mass. In one study, researchers from the University of Iowa note that animals given ursolic acid supplements increased their muscle mass and energy expenditure (or calorie burn). And a study that was done on people and published in the journal Appetite shows that women who added three small apples (total calorie cost: 200) to their diet per day lost a little more than two pounds in 10 weeks ¡ª more than dieters who did not include the fruit in their diet.

Related: Apple Cinnamon Quinoa Bake: Guaranteed to Keep You Full Until Lunch

A medium apple has 95 calories and 6 grams of fiber; a small apple has 75 calories and 3.5 grams of fiber. Be sure to eat the whole apple, as the ursolic acid as well as beneficial antioxidants are concentrated in the skin.

Beans (. . . and peas, lentils, and chickpeas)

Beans, peas, lentils, and chickpeas are a triple threat against hunger because they contain a lot of fiber; are excellent sources of slow-to-digest protein; and have a low glycemic index to keep blood sugar and carbohydrate cravings in check. A recent meta-analysis published in the journal Obesity indicates that people who ate about one cup (5.5 ounces) of legumes felt 31 percent fuller than those who didn’t eat these fiber-filled foods. Another study, published recently in the Journal of Human Nutrition and Dietetics, reports that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while simultaneously improving their blood cholesterol levels.

Image Source: POPSUGAR Photography / Jae Payne

Eggs

Here’s some egg-citing news: eating a breakfast that’s rich in protein (20 to 30 grams) suppresses ghrelin, a hormone that stimulates your appetite, while elevating peptide YY and GLP-1, two hormones that enhance satiety, according to research. One study in the European Journal of Clinical Nutrition suggests that when subjects ate eggs for breakfast (versus equal-calorie breakfasts of either cereal or croissants), they consumed up to 438 fewer calories over the entire day. In fact, studies have found that an egg breakfast may help control hunger for a full 24 hours. (To keep blood cholesterol in check, you can enjoy one egg yolk per day and use egg whites for the additional protein they provide.)

Related: How Eggs Help With Weight Loss

Greek Yogurt

Need a reason to go Greek? A landmark study, published in Nutrition, Metabolism & Cardiovascular Diseases, reports that among more than 8,500 European adults, those who enjoyed a serving or more of European-style yogurt every day (either low fat or full fat, but with less added sugars compared to US varieties) were 20 percent less likely to become overweight and 38 percent less likely to become obese during the six-year follow-up compared to those who ate less than two servings of yogurt each week. How could thick and creamy Greek yogurt whittle your middle? The researchers believe that the protein, calcium, and probiotics may all play a role.

Plain Greek yogurt is your best bet because it’s strained to lose the watery whey and some of the natural sugars. It has roughly twice the protein as traditional yogurt (a cup of plain Greek yogurt packs 24 grams of protein, as much as four large eggs) and half the sugar (with only about eight to nine grams of natural dairy sugars and no added sugar).

Mangos

Mangos are not only delicious, but they’re also diet-friendly. A study in The Journal of Nutrition and Food Sciences suggests that mango-eaters weighed less and had better diets than those who missed out on mangoes. This stone fruit contains many bioactive ingredients, including mangiferin, a compound that has been shown in preliminary research to help reduce body fat and control blood sugar levels. Research published in the British Journal of Nutrition reports that mango added to the diets of rodents prevented weight gain and improved blood sugar and insulin levels when the animals were fed a high-fat diet to promote weight gain.

A cup of sliced mango has just 100 calories and 3 grams of filling fiber. Say, mmm, mango!

Pistachios (. . . and other nuts)

Go ahead, get a little nutty! Despite being high in calories (160 to 170 calories per ounce), nuts can be very slimming. Studies show that nut lovers are thinner than those who avoid or rarely eat nuts. Why? Nuts keep you fuller longer; their calories aren’t fully absorbed by the body, and nuts provide a modest boost to your metabolism, according to research.

In-shell pistachios provide a unique advantage for waistline-watchers. A preliminary study from Eastern Illinois University suggests that people who snacked on in-shell pistachios consumed 41 percent fewer calories than those who ate shelled pistachios. The authors say the empty shells might be a helpful visual cue about how much has been eaten, thereby encouraging you to eat less.

Nutritionist-Recommended Foods to Suppress Your Appetite Naturally

There may be no magic pill for weight loss| but dietician Julie Upton| MS| RD| of Appetite For Health| stays on top of the science behind taming your appetite naturally. Here| she deciphers recent research and shares six foods that will keep your appetite in check.

Feel like you need some help with hunger management? You’re not alone. Most of my clients who struggle with weight loss or maintenance also struggle with hunger. Of course| it’s no coincidence ¡ª it’s hard to walk around feeling famished| particularly when you’re faced with the temptation of high-calorie treats everywhere you turn. No wonder willpower wilts!

Related: Eat These 6 Everyday Foods to Burn More Calories

The good news is that several new studies have identified compounds in certain foods that trigger the release of hormones in the stomach that help you feel full and neurotransmitters in the brain that suppress appetite and reduce cravings. Eating more of these foods can help keep your hunger in check| even as you cut calories to peel off pounds. It’s a weight-loss win-win!

Image Source: POPSUGAR Photography / Nicole Perry

Apples

An apple a day may keep extra pounds away| according to research that shows this fruit contains filling soluble fiber as well as ursolic acid| a natural compound that has been found to boost fat burning and which may promote lean muscle mass. In one study| researchers from the University of Iowa note that animals given ursolic acid supplements increased their muscle mass and energy expenditure (or calorie burn). And a study that was done on people and published in the journal Appetite shows that women who added three small apples (total calorie cost: 200) to their diet per day lost a little more than two pounds in 10 weeks more than dieters who did not include the fruit in their diet.

Related: Apple Cinnamon Quinoa Bake: Guaranteed to Keep You Full Until Lunch

A medium apple has 95 calories and 6 grams of fiber; a small apple has 75 calories and 3.5 grams of fiber. Be sure to eat the whole apple| as the ursolic acid as well as beneficial antioxidants are concentrated in the skin.

Beans (. . . and peas| lentils| and chickpeas)

Beans| peas| lentils| and chickpeas are a triple threat against hunger because they contain a lot of fiber; are excellent sources of slow-to-digest protein; and have a low glycemic index to keep blood sugar and carbohydrate cravings in check. A recent meta-analysis published in the journal Obesity indicates that people who ate about one cup (5.5 ounces) of legumes felt 31 percent fuller than those who didn’t eat these fiber-filled foods. Another study| published recently in the Journal of Human Nutrition and Dietetics| reports that overweight people who ate a bean-rich diet lost nearly 10 pounds in 16 weeks while simultaneously improving their blood cholesterol levels.

Image Source: POPSUGAR Photography / Jae Payne

Eggs

Here’s some egg-citing news: eating a breakfast that’s rich in protein (20 to 30 grams) suppresses ghrelin| a hormone that stimulates your appetite| while elevating peptide YY and GLP-1| two hormones that enhance satiety| according to research. One study in the European Journal of Clinical Nutrition suggests that when subjects ate eggs for breakfast (versus equal-calorie breakfasts of either cereal or croissants)| they consumed up to 438 fewer calories over the entire day. In fact| studies have found that an egg breakfast may help control hunger for a full 24 hours. (To keep blood cholesterol in check| you can enjoy one egg yolk per day and use egg whites for the additional protein they provide.)

Related: How Eggs Help With Weight Loss

Greek Yogurt

Need a reason to go Greek? A landmark study| published in Nutrition| Metabolism & Cardiovascular Diseases| reports that among more than 8|500 European adults| those who enjoyed a serving or more of European-style yogurt every day (either low fat or full fat| but with less added sugars compared to US varieties) were 20 percent less likely to become overweight and 38 percent less likely to become obese during the six-year follow-up compared to those who ate less than two servings of yogurt each week. How could thick and creamy Greek yogurt whittle your middle? The researchers believe that the protein| calcium| and probiotics may all play a role.

Plain Greek yogurt is your best bet because it’s strained to lose the watery whey and some of the natural sugars. It has roughly twice the protein as traditional yogurt (a cup of plain Greek yogurt packs 24 grams of protein| as much as four large eggs) and half the sugar (with only about eight to nine grams of natural dairy sugars and no added sugar).

Mangos

Mangos are not only delicious| but they’re also diet-friendly. A study in The Journal of Nutrition and Food Sciences suggests that mango-eaters weighed less and had better diets than those who missed out on mangoes. This stone fruit contains many bioactive ingredients| including mangiferin| a compound that has been shown in preliminary research to help reduce body fat and control blood sugar levels. Research published in the British Journal of Nutrition reports that mango added to the diets of rodents prevented weight gain and improved blood sugar and insulin levels when the animals were fed a high-fat diet to promote weight gain.

A cup of sliced mango has just 100 calories and 3 grams of filling fiber. Say| mmm| mango!

Pistachios (. . . and other nuts)

Go ahead| get a little nutty! Despite being high in calories (160 to 170 calories per ounce)| nuts can be very slimming. Studies show that nut lovers are thinner than those who avoid or rarely eat nuts. Why? Nuts keep you fuller longer; their calories aren’t fully absorbed by the body| and nuts provide a modest boost to your metabolism| according to research.

In-shell pistachios provide a unique advantage for waistline-watchers. A preliminary study from Eastern Illinois University suggests that people who snacked on in-shell pistachios consumed 41 percent fewer calories than those who ate shelled pistachios. The authors say the empty shells might be a helpful visual cue about how much has been eaten| thereby encouraging you to eat less.

How 1 Can of Beans Turns Into 3 Healthy Recipes

How 1 Can of Beans Turns Into 3 Healthy Recipes

Not again! You opened a can of beans last week to sprinkle on your salad, and you had every intention of using them in another recipe, but you totally forgot. And now that awful atrocious, rotten bean smell is the price you have to pay. Never let another can of beans go to waste! Here are three recipes you can make to ensure you use up that entire can of chickpeas.

| Metabolism-Boosting Smoothie

Start your morning off with a boost! Made with Greek yogurt, almonds, broccoli, and 1/4 cup of chickpeas (or cannellini beans), this 343-calorie metabolism-boosting smoothie offers 30.4 grams of protein.

| Vegan Chocolate Frosted Doughnuts

You’ll never guess that the secret ingredient behind these soft and moist chocolate frosted doughnuts is chickpeas. This recipe uses one cup.

| Cocoa Cinnamon Sugar Roasted Chickpeas

Use up the five ounces you have left and make these cocoa cinnamon sugar roasted chickpeas. Either bake up one-third of the recipe or add your five ounces to another can and match one large batch. Not a fan of chocolate? Make these honey-roasted cinnamon chickpeas instead.

How 1 Can of Beans Turns Into 3 Healthy Recipes

How 1 Can of Beans Turns Into 3 Healthy Recipes

Not again! You opened a can of beans last week to sprinkle on your salad| and you had every intention of using them in another recipe| but you totally forgot. And now that awful atrocious| rotten bean smell is the price you have to pay. Never let another can of beans go to waste! Here are three recipes you can make to ensure you use up that entire can of chickpeas.

| Metabolism-Boosting Smoothie

Start your morning off with a boost! Made with Greek yogurt| almonds| broccoli| and 1/4 cup of chickpeas (or cannellini beans)| this 343-calorie metabolism-boosting smoothie offers 30.4 grams of protein.

| Vegan Chocolate Frosted Doughnuts

You’ll never guess that the secret ingredient behind these soft and moist chocolate frosted doughnuts is chickpeas. This recipe uses one cup.

| Cocoa Cinnamon Sugar Roasted Chickpeas

Use up the five ounces you have left and make these cocoa cinnamon sugar roasted chickpeas. Either bake up one-third of the recipe or add your five ounces to another can and match one large batch. Not a fan of chocolate? Make these honey-roasted cinnamon chickpeas instead.

Follow This 7-Day Vegan Meal Plan to Help You Shed Pounds

Follow This 7-Day Vegan Meal Plan to Help You Shed Pounds

Celebs like Beyoncu00e9 and Jay Z took on the 22-day vegan challenge for good reason. A diet free of animal products can improve your health, increase your energy, offer better digestion, speed up your metabolism, and help you lose weight. If you’re ready to take on this good-for-you diet that’s also good for animals and the planet, check out this seven-night dinner plan to help make it happen.

These seven dinners include links to each recipe plus a shopping list at the end to bring to the grocery store. To ensure you follow through with this meal plan, shop for all the ingredients over the weekend. You can either take time on Sunday to cut up ingredients and cook up some whole grains or follow the “time-saving tips”” included for each night to help prep for later meals.

| Monday: Mexican Tempeh Quinoa Salad

This tempeh dish is made with quinoa