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

Nutritionists Reveal the Perfect Weight-Loss Smoothie

Nutritionists Reveal the Perfect Weight-Loss Smoothie

Whether you’re new to the smoothie-making scene with a barely-out-of-the-box NutriBullet in your kitchen or your blender has hundreds of smoothies under its blades| you can easily learn how to make a delicious| satisfying smoothie that can also help you slim down. We’ve enlisted the expertise from three nutritionists u2014 Stephanie Clarke| RD| and Willow Jarosh| RD| of C&J Nutrition and Elyse Wagner| CN| from My Kitchen Shrink u2014 to share the perfect equation for how to make a filling| lip-smacking-good smoothie that will help you lose weight.

Source: Jenny Sugar

| Calories

Smoothies are a great choice for breakfast| since they’re fast and easy and you can take them on the go. Be mindful of just how many healthy ingredients you’re shoving into your blender u2014 it’s easy to make an over 600-calorie creation! When you’re first beginning to make smoothies for weight loss| it’s best to measure ingredients instead of eyeballing them. Willow and Stephanie note that everyone’s daily calorie needs are different depending on height| weight| and amount of exercise. In general| aim for a 300- to 400-calorie breakfast smoothie.

This chocolate banana cashew smoothie is 375 calories.

Source: Jenny Sugar

| Fiber

Getting your fill of fiber is essential for dropping pounds| because it fills your belly and keeps you feeling full longer so you won’t feel hungry. Daily recommendations for fiber are around 25 grams| so Willow and Stephanie suggest trying to fit between five and 10 grams of fiber in at breakfast. Here are some ingredients you can add to your blender to boost the fiber content. The protein content is included to see how one ingredient can offer double the weight-loss power (fiber plus protein!). Aside from the typical fruits and greens listed below| Elyse recommends getting a little creative by adding Swiss chard| arugula| or even romaine.

Ingredient Fiber (g) Calories Protein (g)
1/2 cup blueberries pear berry weight-loss smoothie offers above and beyond the recommendation of fiber for breakfast u201419 grams u2014 just in case you know you have a hard time getting enough later in the day.

Source: Jenny Sugar

| Protein

Getting enough protein in the morning is also essential for weight loss. Since protein takes longer to digest| it also takes more calories to burn| so you’ll shed pounds faster. Consuming 15 to 25 percent of your total daily calories from protein each day is a healthy spot to aim for| which would be 60 to 100 grams. Willow and Stephanie say that the lower-mid end of that range is perfect for most people| so let’s say 65 grams of protein each day| which would be about 10 to 15 grams in the morning. While yogurt and milk are great options for protein-packed smoothie ingredients| check out the others below u2014 some offer tons of filling fiber as well.

Apple1 medium934.3Applesauce1 cup1022.7Apricot3502.1Banana1 medium1053.1Blackberries1 cup627.6Blueberries1 cup843.6Cranberries (dried)1/4 cup1302Cantaloupe1 cup diced531.4Cherries15772.6Dates21333.2Figs 2 medium742.9Grapes20680.9Grapefruit1 medium411.4Honeydew1 cup diced611.4Kiwi1422.1Mango11243.3Nectarine1 medium622.4Orange1 medium623.1Papaya1 cup diced552.5Peach1 medium592.3Pear1 medium1035.5Pineapple1 cup832.3Plum1300.9Prunes3601.8Raisins1/4 cup1081.3Raspberries1 cup648Star fruit1 cup sliced453.7Strawberries1 cup sliced533.3Tangerine1 medium471.6Watermelon1 cup diced460.6Image Source: POPSUGAR Photography / Jenny Sugar

Ingredient Protein (g) Calories Fiber (g)
1 cup skim milk 17 90 3
1 tablespoon almond butter vegan vanilla milkshake smoothie offers 17.4 grams of protein.

Source: Jenny Sugar

| Healthy Fats

Don’t avoid fats because you think they make you fat. Although they can be high in calories| small amounts are essential. Willow says| “”Not only does the fat help your body fully absorb all of the nutrients you’re getting from the other ingredients (fat-soluble vitamins A| D| E| and K need fat in order for our bodies to use them)| but fat helps a meal feel more satiating.”” Monounsaturated fats (MUFAs) also have the added benefit of raising good HDL cholesterol| lowering bad LDL cholesterol| and helping prevent belly fat. Almonds| cashews| peanuts| peanut butter| flaxseeds| chia seeds| and avocados are excellent sources; just go for small amounts| since they’re calorie-dense.

This clear-skin smoothie is made with both avocado and almond butter.

Source: Jenny Sugar

| Carbs

When trying to slim down| carb intake can be a major concern for many individuals. Since smoothies tend to include fruits| the high-sugar content may worry you. Willow| Stephanie| and Elyse agree that an all-fruit smoothie wouldn’t be the best idea| since it’s a large dose of sugar coming at you at one time with not a lot of protein or healthy fats to satiate you and balance out the meal. Plus your energy levels will soon plummet as your pangs of hunger rise. As long as you include 10 to 15 grams of protein and add some other ingredients besides fruit such as kale| avocado| and nuts| these nutritionists say not worry about overdoing it on the carbs.

This chocolate milkshake smoothie is loaded with sweet| dessert-like flavor and has just over 15 grams of sugar.

Source: Jenny Sugar

| Hydration

Aside from fiber| liquid can also offer that full feeling| as well as prevent the bloating that accompanies constipation. Aside from hydrating fruits and veggies| go for low-cal options like straight-up water| coconut water| green tea| or unsweetened almond milk (it’s only coconut-water ice cubes| Willow suggests cutting down slightly on the fruit when using it as an ingredient.

This debloating pineapple-papaya smoothie is made with cucumbers| coconut water| and ice cubes.

Source: Jenny Sugar

| Smoothie Recipe 1 (Dairy)

Now that you’ve got a handle on the perfect smoothie equation| here are two perfect examples to get you started on dropping pounds.

Pineapple Kale Smoothie

Ingredients:

2 cups kale

1 cup frozen blueberries

1/2 cup frozen pineapple

3 ounces plain Greek yogurt

1/4 avocado

1 cup water

Source: Calorie Count

Source: Jenny Sugar

| Smoothie Recipe 2 (Vegan)

Strawberry Banana Spinach Smoothie

2 cups spinach

1 banana

1/2 cup strawberries

1/5 container soft tofu

1/2 tablespoon almond butter

1 cup unsweetened soymilk

1/2 cup coconut water

Source: Calorie Count

Source: Jenny Sugar

Lose Weight by Noshing on These High-Fiber Snacks

Woman need between 25 and 30 grams of fiber each day, and sorry to say, but that morning bowl of cereal probably isn’t enough. So here are some high-fiber, low-cal snacks you can nosh on to make sure you’re getting your fill of fiber for the day.

    1 large apple (with skin): 120 calories, 5.5 grams fiber1 cup fresh raspberries: 32 calories, eight grams fiber 3 large figs: 142 calories, 5.6 grams fiber1 cup blackberries: 62 calories, 7.6 grams fiber2 large kiwis: 46 calories, 4.1 grams fiber20 baby carrots: 70 calories, 3.6 grams fiber1 large orange: 86 calories, 4.4 grams fiber1 slice Pepperidge Farm Whole Grain Bread with one tablespoon Sabra Hummus: 135 calories, 4.5 grams fiber1 large pear (with skin): 133 calories, 7.1 grams fiber1/4 cup dried blueberries: 150 calories, five grams fiber

Related: 14 Fresh and Fruity Fiber-Filled Smoothies

Image Source: POPSUGAR Photography / Jenny Sugar

Lose Weight by Noshing on These High-Fiber Snacks

Woman need between 25 and 30 grams of fiber each day| and sorry to say| but that morning bowl of cereal probably isn’t enough. So here are some high-fiber| low-cal snacks you can nosh on to make sure you’re getting your fill of fiber for the day.

    1 large apple (with skin): 120 calories| 5.5 grams fiber1 cup fresh raspberries: 32 calories| eight grams fiber 3 large figs: 142 calories| 5.6 grams fiber1 cup blackberries: 62 calories| 7.6 grams fiber2 large kiwis: 46 calories| 4.1 grams fiber20 baby carrots: 70 calories| 3.6 grams fiber1 large orange: 86 calories| 4.4 grams fiber1 slice Pepperidge Farm Whole Grain Bread with one tablespoon Sabra Hummus: 135 calories| 4.5 grams fiber1 large pear (with skin): 133 calories| 7.1 grams fiber1/4 cup dried blueberries: 150 calories| five grams fiber

Related: 14 Fresh and Fruity Fiber-Filled Smoothies

Image Source: POPSUGAR Photography / Jenny Sugar

Why It’s Time to Start Loving Chia Seeds

If the word chia brings up a mental image of a clay creature sprouting hair, you are not mistaken. But the seeds responsible for sprouting fuzz on Chia Pets are also an excellent source of anti-inflammatory omega-3s. Who knew?

For women, the RDI of omega-3s is 1.1 grams (1,100 mg) a day, so if you’re looking for a new source that’s vegan, gluten-free, and easy to consume, you’ll want to pick up some of these seeds immediately. One ounce of chia seeds (about two tablespoons) contains 137 calories, one gram of saturated fat, 11 grams of fiber, four grams of protein, 177 milligrams of calcium, and 4.9 grams of omega-3 fatty acids. Aside from offering omegas, when chia seeds come in contact with water, they bulk up just like flaxseeds do. So when you eat them, they make you feel full. This means not only will they prevent you from overeating, but they’ll also improve your digestion.

A 16-ounce bag of chia seeds costs around $14 and will last a long time. They have a mild flavor and don’t require much prep, so with a little creativity, chia seeds can easily be incorporated into your diet.

Drink and debloat: Celebrity trainer Valerie Waters recommends all her clients drink this debloating chia seed drink to start their day. By boosting levels of fiber and aiding in elimination, you’ll be feeling free of bloat thanks to chia.Blend into breakfast: High in vitamin C and boasting more than 10 grams of fiber, this refreshing antioxidant smoothie bulks up breakfast with some chia power.Dress up your salad: Chia seeds and poppy seeds are similar in stature, so amp up the fiber and protein in this lemon salad dressing with chia seeds; the flavors are a riff on classic poppy-seed dressing.Bake them into muffins: Versatile chia seeds are easy to toss into a classic baking recipe like these gluten-free blueberry muffins that are low in calories but full of tasty flavor.Enjoy a sweet treat: Chia seeds and coconut milk marry for a Paleo-friendly pudding that works great for breakfast but feels like an indulgence. Mix together the ingredients the night before, pop it in the fridge, and look forward to it tomorrow. It’s that easy.Image Source: POPSUGAR Photography / Lizzie Fuhr

Why It’s Time to Start Loving Chia Seeds

If the word chia brings up a mental image of a clay creature sprouting hair| you are not mistaken. But the seeds responsible for sprouting fuzz on Chia Pets are also an excellent source of anti-inflammatory omega-3s. Who knew?

For women| the RDI of omega-3s is 1.1 grams (1|100 mg) a day| so if you’re looking for a new source that’s vegan| gluten-free| and easy to consume| you’ll want to pick up some of these seeds immediately. One ounce of chia seeds (about two tablespoons) contains 137 calories| one gram of saturated fat| 11 grams of fiber| four grams of protein| 177 milligrams of calcium| and 4.9 grams of omega-3 fatty acids. Aside from offering omegas| when chia seeds come in contact with water| they bulk up just like flaxseeds do. So when you eat them| they make you feel full. This means not only will they prevent you from overeating| but they’ll also improve your digestion.

A 16-ounce bag of chia seeds costs around $14 and will last a long time. They have a mild flavor and don’t require much prep| so with a little creativity| chia seeds can easily be incorporated into your diet.

Drink and debloat: Celebrity trainer Valerie Waters recommends all her clients drink this debloating chia seed drink to start their day. By boosting levels of fiber and aiding in elimination| you’ll be feeling free of bloat thanks to chia.Blend into breakfast: High in vitamin C and boasting more than 10 grams of fiber| this refreshing antioxidant smoothie bulks up breakfast with some chia power.Dress up your salad: Chia seeds and poppy seeds are similar in stature| so amp up the fiber and protein in this lemon salad dressing with chia seeds; the flavors are a riff on classic poppy-seed dressing.Bake them into muffins: Versatile chia seeds are easy to toss into a classic baking recipe like these gluten-free blueberry muffins that are low in calories but full of tasty flavor.Enjoy a sweet treat: Chia seeds and coconut milk marry for a Paleo-friendly pudding that works great for breakfast but feels like an indulgence. Mix together the ingredients the night before| pop it in the fridge| and look forward to it tomorrow. It’s that easy.Image Source: POPSUGAR Photography / Lizzie Fuhr

This Type of Flaxseed Is Better at Preventing Belly Bloat

Not a fish fan but you know you should be getting your omega-3s? Look to the amazing flaxseed in order to get your daily recommended amount of 1.1 grams. When perusing the aisles of your grocery store, you’ll see they come in two forms ¡ª whole and ground. Is one more beneficial than the other? The chart below shows how they compare nutritionally.

1 tbsp. whole flaxseed1 tbsp. ground flaxseedCalories5537Total Fat (g)4 3Saturated Fat (g)00Carbs (g)32Fiber (g)32Protein (g)21Calcium (mg)26.117.9Iron (mg).6.4Omega-3s (g)2.31.6Omega-6s (g).6.4Folate (mcg)8.96.1

As you can see, they’re pretty similar, but it’s recommended to consume ground flaxseed because whole flaxseeds just pass right through the body undigested. Eating ground flaxseed allows your body to get the omegas as well as the phytochemicals called lignans, which may have antioxidant actions and may help protect against certain cancers. What about flaxseed oil, you ask? It also contains omegas and lignans, but it has no fiber, so go for the ground flaxseed to keep you regular and to help prevent bloating caused by constipation.

Since the RDI of omega-3s is 1.1 grams a day, just one tablespoon of ground flaxseed added to your smoothie, oatmeal, cereal, or sprinkled in your soup or on your salad is way more than enough. You can also bake with it as an egg substitute in recipes like this protein banana bread.

Image Source: POPSUGAR Photography / Jenny Sugar

This Type of Flaxseed Is Better at Preventing Belly Bloat

Not a fish fan but you know you should be getting your omega-3s? Look to the amazing flaxseed in order to get your daily recommended amount of 1.1 grams. When perusing the aisles of your grocery store| you’ll see they come in two forms ¡ª whole and ground. Is one more beneficial than the other? The chart below shows how they compare nutritionally.

1 tbsp. whole flaxseed1 tbsp. ground flaxseedCalories5537Total Fat (g)4 3Saturated Fat (g)00Carbs (g)32Fiber (g)32Protein (g)21Calcium (mg)26.117.9Iron (mg).6.4Omega-3s (g)2.31.6Omega-6s (g).6.4Folate (mcg)8.96.1

As you can see| they’re pretty similar| but it’s recommended to consume ground flaxseed because whole flaxseeds just pass right through the body undigested. Eating ground flaxseed allows your body to get the omegas as well as the phytochemicals called lignans| which may have antioxidant actions and may help protect against certain cancers. What about flaxseed oil| you ask? It also contains omegas and lignans| but it has no fiber| so go for the ground flaxseed to keep you regular and to help prevent bloating caused by constipation.

Since the RDI of omega-3s is 1.1 grams a day| just one tablespoon of ground flaxseed added to your smoothie| oatmeal| cereal| or sprinkled in your soup or on your salad is way more than enough. You can also bake with it as an egg substitute in recipes like this protein banana bread.

Image Source: POPSUGAR Photography / Jenny Sugar

Curb Hunger Longer With These High-Fiber Fruits

It’s recommended that women eat 25 to 30 grams of fiber each day to decrease the risk of heart disease and type 2 diabetes, as well as some types of cancer, including breast cancer. Not only that, but fiber helps you stay regular, which decreases belly bloat, and it keeps you feeling full longer to help you eat less and lose weight. That’s a lot of roughage, but including plenty of fresh, luscious fruits in your diet is a great way to get your fill. Check out the chart below to see which sources are the best.

Fruit Serving Size Calories Fiber (g)